Tested! Brooks’ Latest Inspired by Running the Best Shoe

NUTRITION » ELECTROLYTES EXPLAINED » FOOD FOR FOCUS SPECIAL! » RECIPES FOR TRAINING » DIETS DEBUNKED

Outdoor F i t nISSUE e No 78 AUGUST s 2018 £4.99 s LEARN TO LOVE HILLS HIT THE WAVES! TOP TRAINING TECHNIQUES

LEARN TO SURF: TOP TIPS FROM A PRO! TESTED! BROOKS’ LATEST INSPIRED BY RUNNING THE BEST SHOE

WE+ RATE HYDRATION KIT RUNNING GEAR We chat to mountaineer SIR CHRIS BONINGTON APPLE WATCH 3 GO OFF ROAD BEGINNERS’ GUIDE TO FELL RUNNING RUNNING TRIATHLON KIT TRAINING ADVICE Fuelling that extramile

24hr Active Nutrition

Healthybreakfast alternatives ND

Deliciousprotein bars &shakes PE

£5 5S

Energising caffeine gum OFF £1 Hydration&recovery solutions

FREE UK delivery

healthspan.co.uk/active Offer code EOFFJN

*Quotecode EOFFJN when ordering at checkout. Please allowuptoﬁve working days fordelivery.Freedelivery on orders delivered to UK addresses. Single use only.Offer validwhen spending £15 or over. Voucher validuntil 31.10.18atwww.healthspan.co.uk EDITOR’S LETTER Outdoor Fitness OUTDOORSRADAR.COM OUTDOOR FITNESS Kelsey Media, Cudham, Tithe Barn, Berry’s Hill, Cudham, Kent TN16 3AG EDITORIAL EDITOR Amy Curtis [email protected] DEPUTY EDITOR Evie Serventi CONTRIBUTORS Marc Abbott, Jen& Sim Benson, Malcolm Bradbrook, Pat Kinsella, Kirsty Reade SUBSCRIBE TO ART EDITOR Hallam Foster SUB EDITOR Leona Gerrard OUTDOOR ADVERTISEMENT SALES FITNESS AD MANAGER Amy Reeves-Clews 01732 445055 SEE PAGE 88 [email protected] FOR DETAILS PRODUCTION PRODUCTION Dionne Fisher 01733 363485 Email: [email protected] TEAM LEADER Melanie Cooper 01733 362701 MANAGEMENT MANAGING DIRECTOR Phil Weeden PUBLISHING DIRECTOR Kevin McCormick CHIEF EXECUTIVE Steve Wright CHAIRMAN Steve Annetts FINANCE DIRECTOR Joyce Parker-Sarioglu PUBLISHING OPERATIONS MANAGER Charlotte Whittaker RETAIL DISTRIBUTION MANAGER Eleanor Brown Welcome AUDIENCE DEVELOPMENT MANAGER Andy Cotton hen we’re training for an BRAND MARKETING MANAGER Kate Chamberlain STORIES OF EVENTS MANAGER Kat Chappell event, we’re all geared up THE MONTH PRINT PRODUCTION MANAGER Nicola Pollard PRINT PRODUCTION CONTROLLER Georgina Harris with a training plan weeks SUBSCRIPTIONS and months ahead of the Outdoor Fitness is published every month UK annual* subscription £59.88 race, but how many of us Europe annual* subscription £72 USA annual* subscription £72 even think about nutrition Rest of the World annual* subscription £78 before the week leading up to the big day? I *Please note the annual subscription term is W for 8 issues know I don’t. But how can we expect our FELL RUNNING CONTACT US bodies to perform if we’re not giving them UK subscription and back issue orderline: Fancy gong for an off road 01959 543747 the fuel to work with? We’ve spent time adventure? Get the Overseas subscription orderline: lowdown on P72 0044 (0) 1959 543 747 with the experts this month to bring you Toll free USA subscription orderline: 1-888-777-0275 UK customer service team: 01959 543 747 valuable info about what to eat when you’re Customer service email address: [email protected] Customer service and subscription postal address: exercising, how to get all your nutrients, Outdoor Fitness Customer Service Team, Kelsey Publishing Ltd, Cudham Tithe Barn, Berry’s Hill, how to stay hydrated and, hopefully, how to Cudham, Kent, TN16 3AG, United Kingdom just perform better, both mentally and Find the latest subscription offers at shop.kelsey.co.uk/ofi physically, because of it. Buy back issues at shop.kelsey.co.uk/ofiback Already a subscriber? We’ve also got all the usual kit reviews and Manage your subscription online at shop.kelsey.co.uk/myaccount features to pique your interest this summer

DISTRIBUTION Seymour Distribution Ltd, 2 East – fancy giving surfing a go? I was even Poultry Avenue, London, EC1A 9PT www.seymour.co.uk Tel: 020 7429 4000 tempted myself after chatting to the amazing pro-surfer and surf teacher Tassy INTERVIEW PRINTING William Gibbons & Sons Ltd We chat to top triathlete Swallow; she made it sound so easy! Check Louise Minchin P50 Kelsey Media 2018 © all rights reserved. Kelsey Media is a trading name of Kelsey Publishing Ltd. Reproduction in whole or in part is forbidden except with permission in writing from the publishers. out my interview with her on p60 and see if Note to contributors: articles submitted for consideration by the editor must be the original work of the author and not previously published. Where photographs are included, which are not the you can be convinced to try it this summer. property of the contributor, permission to reproduce them must have been obtained from the owner of the copyright. The editor cannot guarantee a personal response to all letters and emails Whatever you’re up to this month, have fun received. The views expressed in the magazine are not necessarily those of the Editor or the Publisher. Kelsey Publishing Ltd accepts no liability for products and services offered by third and let’s all pray for sun! parties.

Kelsey Media takes your personal data very seriously. For more information of our privacy policy, please visit https://www. kelsey.co.uk/privacy-policy/. If at any point you have any queries AMY CURTIS EDITOR, regarding Kelsey’s data policy you can email our Data Protection Officer at [email protected]. OUTDOOR FITNESS Outdoor fitness is available for licensing worldwide. For more information, contact [email protected] CONTACT Email the team at [email protected] Twitter: @OutdoorsRadar Facebook: facebook.com/outdoorfitness

kelsey.co.uk

outdoorsr d r.com 3 Contents AUGUST 2018 RUNNING 16 TINA MUIR This month’s column.

ON THE COVER 18 HILL TRAINING Techniques to get good at 18 hills and learn to love them!

ON THE COVER 22 HYDRATION KIT Carry water at any distance in bottles and packs.

27 EXERCISE DRILL Move of the month, from injury expert Matt Phillips.

ON THE COVER 28 SHOE REVIEW The Brooks Glycerin 16 is put through its paces.

ON THE COVER 30 KIT BAG Best gear for summer.

32 INTERVIEW We chat to trail runner Sarah Morwood.

34 FUELLING THE UTMB Ultra nutrition on the go.

37 RUN WILD Cut-out-and-keep route Loch an Eilein, Aviemore.

41 Q&A Your questions answered by our experts. TRIATHLON 30 44 SPRINT TO OLYMPIC Increase your distance.

ON THE COVER 49 TESTED Review of Apple watch 3.

50 INTERVIEW With Louise Minchin.

52 TRI WINDSOR REVIEW Our Roving Reporter.

54 KIT NEWS Latest kit for triathlon. Main image: inov-8.com/ DaveMacFarlane 54 56 NZ TRIATHLON Side image: Copyright Challenge Wanaka review. Chris Bonington Archive

4 outdoorsradar.com SUBSCRIBE TO 32PAGE Outdoor Fitness SEE PAGE 88 EVENTS GUIDE! PAGE 115 ON THE COVER 60 TEN QUESTIONS With pro surfer Tassy Latest drinks, snacks and 44 Swallow. treatments.

64 TRY SOMETHING NEW 115 EVENTS GUIDE Run an ultra marathon. 32-page guide for events in the UK and Ireland. 68 FASTPACKING Get up and go in the beautiful countryside! COMPETITIONS ON THE COVER 40 WIN FESTIVAL ENTRY 72 FELL RUNNING At the South West Outdoor Wild Running authors share Festival in October. their expertise. 48 WIN A SIGNED TSHIRT ON THE COVER By Mark Cavendish plus 78 INTERVIEW entry to Rise Above Sportive. We meet mountaineer Sir Chris Bonington.

82 INJURY PREVENTION Do you need shoe insoles?

ON THE COVER NUTRITION 92 RECIPES Ideas for meals when you’re training for an event.

97 MOOD FOODS Eating your way to better 40 focus and mental wellbeing.

100 HYDRATION What are electrolytes and 100 how to we top them up? 104 DIETS DEBUNKED Ruth Tongue investigates popular fad diets.

107 EATING CAREFULLY Food when you’re training with a medical condition. 49

110 ORTHOREXIA We interview Renee McGregor and sample her new book. REGULARS 22 86 GEMITA SAMARRA This month’s column.

67 TOM DYER Our columnist abroad. 92 87 WELLBEING NEWS

outdoorsr d r.com 5 PICTURE PERFECT Autumnal sun It might be too late for reduced-price early bird entry, but it’s still worth looking into taking part in the Santorini Experience 5-7 October this year. A mix of swimming and running, this year’s programme includes a 1.5mile swim in open water from the volcano to the old port of Fira. Various running routes include 5km, 10km and 15km distances. Enter the running (€30), swimming (€30) or both and enjoy what this beautiful part of Greece has to offer! santorini-experience.com @ Santorini Experience by Babis Gkiritziotis Babis by Experience Santorini @ Photograph

PICTURE PERFECT Liam Morrell Photograph World record! On 31 May, Fiona Quinn set out on a journey to become the first woman to stand-up paddleboard (SUP) across the Irish Sea. Setting off from Pembrokeshire on her Red Paddle Co inflatable board, she arrived in Ireland Fifteen hours later, triumphant! This has been part of a wider world record attempt to paddleboard the length of Great Britain, which she started on 23 April. She says, “When you look at life as an adventure and dare to do more, anything is possible.” For more: fionaquinn.com; redpaddle.com YOU, ME & TEAM GB… Located in London’s Green Park, GB Active is a boot camp with a difference. OutdoorFitness joined in a session to uncover its secret formula FEATURE KIRSTY READE

10 outdoorsradar.com TRAINING

outdoorsradar.com 11 oot camps are undoubtedly and refuel in the afternoon, before doing an excellent way to stay GB Active sessions in the evenings. fit. You get a full body workout, After a good warm-up with Luke, we you get to enjoy the great jumped into two sets of running-specific outdoors and you get the strength and conditioning exercises, added benefit of somebody determined from a list by a random selection actively ‘encouraging’ you of numbers picked by the group. This is one not to slack. But we tried out of Kat’s innovations, to keep it interesting. a boot camp which does all of these things Nicely knackered, we then moved onto but alsoB gives you something extra. the bulk of the session, and some sprint GB Active is the brainchild of Patrick work. This involved a combination of Jessel and Kat Bearpark, who are both ‘explosive’ exercises – power squats, passionate about getting people active, jumping lunges and burpees, followed by and realistic about the fact that people an all-out sprint. Walk back, go again, and struggle for motivation, so they need again. Then repeat, but this time dragging it to be fun if they’re going to stick to it a parachute behind you to increase the consistently. In his previous role as a PE resistance. This was hard, but brilliantly so. teacher, Patrick brought GB athletes into schools to motivate and inspire the kids, Connect 4 & Connection so he hit upon the idea of doing the same The last part of the session was game thing for adults. GB Active uses GB athletes related, namely ‘planking Connect 4’. to design and deliver their sessions. There were three in a team, taking it in Rubbing shoulders with sporting greats, turns to sprint out and make a move (place who are highly motivated, enthusiastic a cone) while your team members planked. and knowledgeable, is a really effective The winning team got five burpees, the way to give your fitness a boost. losing team 10. GB Active know how to make One of the great things about GB Active it varied and fun and I imagine that if you is that the athletes come from lots of went regularly, you’d really appreciate this. different sports. They come from sprinting, The cool-down presented an opportunity hurdles, triple jump, kayaking and even to chat to Luke about training, nutrition, bobsleigh and each brings something mental strategies and anything else you different to the session. So, one week wanted to know about. It’s not often that you might be working on your explosive you will get to quiz a GB athlete in such an power with a sprinter, the next session informal and personal setting. And it gives you might be working on your upper-body the athlete a chance to share their passion strength with a kayaker. Each athlete uses about their sport with the community. elements from their own training and GB Active is really doing something incorporates it into the session, so you different in the boot-camp market. It’s really are training like an elite. available to people of all abilities – they The athlete at the session we went to have three different levels (gold, silver and was Luke Lennon-Ford, who was part of the bronze, which essentially means that you’ll GB 4 x 400m relay team at the 2012 London do a different number of reps of each Olympics. His 400m PB is a smoking 45.23 exercise) – and you can pay per session, and he’s currently targeting the European buy a block of sessions or pay a fee to get Championships in Berlin this August. In his unlimited access each month. One thing that parts of the session (Kat, who’s a personal I really loved is that they recognise that a lot trainer, does the other bits) he likes to of the battle with fitness is mental. Making incorporate the types of warm-up he does it fun and varied, and incorporating real-life for his own training, the sprints and drills training of GB athletes from different sports, he does, the body-weight exercises he uses, stops you from getting bored and reaching and even resistance running (running while a plateau. And the enthusiasm of Patrick, pulling a parachute). He wants to give the Kat and Luke was pretty infectious. members of the boot camp a real flavour of what it’s like to train like an elite athlete. GB Active boot camps take place in Green And importantly, as he isn’t a funded Park, London, from 6.30pm to 7.30pm on athlete, GB Active provides him with Mondays, Tuesdays and Wednesdays. You sport-related work which fits around his need to book onto them and they do free training. He trains in the morning, six days trials, so you can see if it’s for you. Find a week from 9–12, then he’s able to rest out more at gb-active.co.uk THE GREAT THING ABOUT GB ACTIVE IS THE ATHLETES COME FROM DIFFERENT SPORTS; SPRINTING, HURDLES, TRIPLE JUMP, KAYAKING AND EVEN BOBSLEIGH

12 outdoorsradar.com TRAINING COMMENT OF THE MONTH

outdoorsradar.com 13 SIGN UP FOR THE SPITFIRE

London: Saturday1September, 9.00am Cosford: Sunday2September, 10.00am Standard Entry: £22.50 Discounted Entry: £20.50* (*Members of UK Athletics afﬁliated clubs and Armed Forces Personnel)

Formore information about the race, how to enter the Spitﬁre 10K and the new Spitﬁre Family Run please visit our website www.rafmuseum.org All runners must be 15 years and older – under 16s to be accompanied by an adult. Held under UK Athletic Rules. UKA Licence applied for.

RAF Museum (Charity No. 244708)RAF 100Appeal (Charity No. 1167398) Running

» TINA MUIR p16 » HILL TRAINING p18 » HYDRATION PACKS p22 » EXERCISE p27 » SHOE REVIEW p28 » KIT p30 » INTERVIEW p32 » UTMB NUTRITION p34 » ROUTE p37 » COMP p40 » Q&A p41

Try out new techniques and p18 learn to love those hills!

Find more running news and reviews at

outdoorsr d r.com 15 2:36 MARATHONER Tina Muir Running is a wonderful thing, but so is not running- remember to always enjoy what you’re doing, and don’t lose sight of what’s important

ummer is the time of year we look forward to most. We think of barbecues outside, an ice cold glass of cider with friends, and training runs in the warm. The weather in Britain doesn’t always (ever) cooperate with our vision of the perfect summer, meaning that we often try to escape somewhere that does. July and “EVERYONE MAKES CHOICES August are holiday time, and if we are paying to go somewhereS hot, sunny, and cultural, we want to make the AND MAKES DECISIONS THAT most of it. WORK BEST FOR THEM AT THE Taking advantage of rare lie in, an all day buffet calling your name, a few too many drinks. Running on holiday TIME. WE ARE ALL JUST TRYING TO can be tricky to negotiate, especially if you are a woman “ in a place not quite as accepting of women in sports bras LIVE LIFE TO THE FULLEST” as the UK. Combined with family activities and other summer exhausted from trying to burn the candle at both ends. events, our training often falls by the wayside during the They are wondering if they can even make it through the summer, even though we promised ourselves we would season; do they even want to? make the most of the warm weather during those cold My point is not to say that one is right and the other is winter months. not. Everyone makes choices and makes decisions that August can leave you feeling guilty, lethargic, and work best for them at the time. We all are just trying to maybe a few pounds heavier than before. It can be very live life to the fullest, but we need to keep in mind that easy to let social media make you feel like everyone social media only shows one moment in a day, and we around you has been very dedicated with their training. have a habit of making it look as good as possible, to Every runner except you completed every run, ate show that we are successful and happy. Maybe it is nothing but healthy meals, and are now heading into not for others, maybe it is to show ourselves that we September feeling fit and strong. are happy. You, on the other hand, are feeling the effects of a little Regardless of where your training falls going in to too much fun. September, as the autumn comes into view, remember Not that you are regretting enjoying yourself, but when that you are you. Running is just one part of you, a part we see the highlight reels of other people online as our that might bring you health, happiness, and incredible holiday memories begin to fade, it can leave you feeling highs, but it is also okay to spend a little time each year like the only person in the world who couldn’t juggle 300 putting it further down the list. It is okay to take time to things at the same time. You wonder why you’re not enjoy other things, and not allow comparison to rob the better, why you couldn’t have got up earlier to get your joy from the time you spend doing other things. Running run in when everyone else did? will always be there for you, special moments with loved This is where we beat ourselves up, especially once we ones may not. get into the races, when we are feeling a little sluggish and rusty after a few too many missed runs, but remember, what you see on Facebook is not necessarily TINA MUIR the full story. Tina is a 2:36 marathoner from the UK, living in the US with Those runners who really did get all of their training in her husband Steve. Tina is the Founder of Running for Real, may well be in shape, but they probably spent most of a community of runners who want to share the highs and their summer looking at your photos and thinking how the lows of being a runner, while celebrating in one much fun it looked like you were having, while all they had another’s successes. Tina hosts the popular Running for Real to look forward to was a run the next day. podcast, where she interviews guests from all over the The runners who did seem to juggle it all are feeling running world, who share their highs, lows, and inspiration.

16 outdoorsradar.com S W I A + T H V F E R C E O E D 1 TAKE CONFIDENCE IN YOUR PERFORMANCE E 0 U O % K F P 1 & 0 WHATEVER YOUR SPORT P with Bioflow® Sport Magnetic Therapy Wristbands

NEW WATERPROOF DESIGN

FREE UK P&P

“As amulti-sport athlete Ineeded awaterproof and weatherproof product and this is perfect” SKilmartin

“Simple, durable and effective. Ideal for outdoor activities as well as the office” KSmith

“Good thatyou can keep it on all the time –it’swaterproof –ideal for my job” CWaller

GLOBAL LEADERS IN MAGNETIC THERAPY TECHNOLOGY AND INNOVATION

TRUSTED BY ATHLETES WORLDWIDE fROMAMATEUR TO ELITE AS ANATURAL TRAINING AND RECOVERYAID

POWERfUL NEODYMIUM MAGNETS fEATURING CENTRAL REVERSE POLARITY TECHNOLOGY

EXCLUSIVE OffER: SAVE 10%WITHCODE OF10 AT WWW.BIOfLOWDIRECT.COM*

*Offer valid until 31/08/2018 on Bioflow® Sport wristbands. Enter code OF10 at the checkout at www.bioflowdirect.com. Not valid with anyother offer. Bioflow® products should not be worn by anyone fitted with aheart pacemaker or other implant thatcould be affected by astrongmagnetic field. There is no substitute for sound medical advice and we recommend thatifyou are concerned about ahealth issue, you should consult adoctor or medical professional.

bioflowdirect IT’S A HILL: GET OVER IT! How is it some runners happily skip up inclines when some of us struggle our way to the top? With the right approach, technique and attitude you can make hills easy and more enjoyable WORDS SARAH RUSSELL

18 outdoorsradar.com TRAINING

outdoorsradar.com 19 ULTRA RUNNERS HAVE IT SUSSED. THEY DON’T ATTACK HILLS AND AT THE HINT OF A SLOPE, THEY JUST WALK AND CONSERVE ENERGY

New Runners tank. It’s a bit like revving the engine of your car and When you’re a beginner, simply running on the flat is using up fuel in short bursts. It’s not efficient and hard enough. Running uphill is even harder and can be you’ll run out of fuel more quickly than if you run demoralising when you’re just getting started. It can more conservatively. This is especially important for make you feel out of breath – and out of control – long runs, marathons and ultras. very quickly. But the good news is that it will get If you’re a ‘hill blaster’ you might find that after 90 better! When you’re just starting out, try to find mins–2 hours on a long hilly run you’re hitting the wall flatter routes to begin with. As you get fitter, you’ll get and feeling fatigued. If so, just slow down and take the better at tackling hills, but give yourself time to get fit hills more gently. Don’t be scared to walk or drop your on the flat first. pace right down – and think about preserving your One of the biggest mistakes many runners make precious glycogen stores. Ultra runners have it sussed. (especially beginners) is to push the hill too hard. Flat races are They don’t attack hills and at the hint of a slope, they There’s a sense of ‘get it over and done with’ or not all they seem just walk and conserve energy – they know they’ve they try to ‘attack’ the hill, thinking it’ll make them Don’t choose flat races thinking still got a long way to go. Think about maintaining fitter faster. they’re the ‘easy’ option. Flat effort level, not pace. It’s a tortoise and hare strategy. Try the opposite approach. Slow down or walk races require you to work hard You can of course choose to do a training session briskly instead. You can actually go just as quickly, but the whole time, maintain pace and where you DO blast the hills. This would be more of a your heart rate will be lower (5-10 beats); you’ll be stay focused… which is pretty specific ‘hill training’ session, which you would do to more efficient and will be able to pick up the pace tough, especially for anything get stronger after a period of consistent and regular again at the top. It’s a win-win approach! Think about more than half marathon distance. running. Running hill reps comes with risks of trying to maintain ‘effort’ rather than ‘pace’. So if Many runners find they run their increased injury, so only tackle a hill session if you’re you’re measuring your pace on a watch, you’ll need to PB on a course that has niggle free and have been running some time. Hills let it drop and slow down to keep the ‘intensity’ the undulations rather than being flat. place more strain on your calves and Achilles, so just same. If you’re using heart-rate, try to keep your rate So instead, look for a race be careful. the same when you start running up hill (or within a profile that has some gradual few beats) rather than let it rise sharply. All you have undulations. This will break up the And finally… to do is slow down. repetitive monotony and pace, As you get fitter and more confident, you’ll find hills giving you a breather on the get easier. Try a few hill training sessions and you’ll Blasting it downhills too. Don’t be scared of find those hills become less scary and challenging as When you push a hill hard, your heart rate will rise and hills in a race, just approach them you become more able to tackle them. Don’t fear hills. you’ll tap into your glycogen stores. Each time you sensibly and with confidence and Respect them; appreciate what they can do for you, work a hill hard, you eat away at a bit more of the fuel enjoy the downhill reward. and learn to love them. DOWNHILL TECHNIQUE

The best thing about hills is • Allow your arms to swing wide • Look up and ahead – focus on a cycling action for balance away from your body spot around 5m in front of you – going back down! But there is a • technique involved to get the not the ground under your nose. Relax and run with confidence • Use the momentum of the hill… most benefit and to avoid placing This simple tip keeps you upright • Keep your footstrike light and don’t fight it. Allow yourself to too much stress on your legs. with good posture and gives you quick just go Watch fell runners in the Lake more confidence as you’ll have • To run downhill well, you need • Avoid ‘braking’. Just let the hill District run down hills, they run clocked the upcoming ground. a strong core – your deep your core isn’t activating as it take you and go with the flow with such balance, co-ordination • Bring your heel up behind you abdominal muscles need to be should. Try some Pilates or see a confidence and speed. Here are • Allow your stride length to and allow your knee to bend and firing and working well. If you find personal trainer for some deep some tips for running downhill: naturally increase heel to lift – so you adopt a fluid running downhill hard, it may be core (TVA) activation exercises

20 outdoorsradar.com TRAINING

TRY THESE SESSIONS: There are lots of ways to train that will help you get better at tackling hills. Here are a few ideas:

Hilly Run Plot a hilly route of around 4 miles which might include 4-5 good hills. At each hill, push it hard as you run up, jog down and repeat again. Then continue your run and do the same when you get to the next hill. Try to run ‘over’ the crest rather than stopping at the top. Maintain an easy pace during the rest of the run and finish with a mile of cool-down easy running.

Hill Rep Pyramid Find a relatively gentle slope which will take you around 2 minutes to run up. Nothing too steep. After a good warm up of dynamic mobility work and a jog, try the following set. Don’t sprint hard up the hill, but push the pace at a comfortable level perhaps 8/10 effort. You’ll do 7 hill reps in each set. Do 2-3 sets. Each rep is in seconds. Run 30 seconds up, jog down, 60 seconds up, jog down, 90 seconds up, jog down, 120 seconds up, jog down, 90 seconds up, jog down, 60 seconds up, jog down, 30 seconds up, jog down… Repeat the whole pyramid twice (or three times if you’re a more advanced runner). Cool down with an easy jog and walk. After each rep or hill, you should feel challenged but not exhausted. Stay in control. Play around with different hill gradients, lengths and sessions. You can try shorter steeper hills, or longer slower hills to build some endurance. After a harder session like this, make sure you refuel with a carb/protein drink and do some stretching if you find it helps.

UPHILL TECHNIQUE Uphill can be more efficient and • Shorten your stride so you’re upwards toward the top pulling you up the hill enjoyable by adjusting your form doing small ‘fairy’ steps Think • Forget your GPS. Be guided by • Focus – give it your best and with these top tips: light feet effort not pace attention and concentrate • • Relax every bit of your body – if Drop the pace – think about • Avoid running excessively on the • Use your arms more strongly, you’re grunting and frowning maintaining ‘effort’ rather than balls of your feet; it places strain especially if you’re working a hill you’ll waste energy ‘speed’. You need to run hills on your calves. Aim for a light step hard. Drive your elbows efficiently, not fast. differ depending on the terrain, • Walk if you like – power strongly which may be more ‘midfoot’ than backwards swinging from your gradient and length of the hill, so • up the hill, with your bum tucked Lead with your knee, driving it normal, but don’t force it. shoulder and use the momentum you’ll need to adjust your strategy. under, using your glutes up and forwards • Use the image of a balloon on the to help power you up the hill. Master these techniques and you’ll • Don’t look at your feet! Look top of your head, lifting you and Your technique and approach will run better on the flat too.

outdoorsr d r.com 21 TRIED & TESTED Hydration kit Don’t get caught short – whether it’s a handheld bottle or full-on wearable pack, keep water close when you’re running in the heat

Norvan 7 hydration pack, Arc’teryx £150 This pack fits really nicely, but beware the material is a little stiff; there’s a danger of chaffing if you have a strappy or open-backed top on. We love the secure drinking tube – stays put without waving about and easy to drink from. Lots of pockets and one waterproof part are all bonuses. arcteryx.com

22 outdoorsradar.com VIA Snap 4, Montane £110 The pack is designed for women and fits like a glove so no jiggling or chafing. Despite its small size you can pack a lot away in all the clever pockets. The best thing is the unique use of POLYGIENE treated mesh against your back, keeping you dryer and the pack stink- free! montane.co.uk

UltraFlask 500, Hydrapak £18 Easy to fill through the wide mouth, this scrunches down as you drink from it, and fitted in all the packs we tried it with. Non- drip tube valve is brilliant. BPA- and PVC-free and dishwasher safe. hydrapak.com; lyon. co.uk/outdoor/stockists

outdoorsr d r.com 23 GO TO OUTDOORS RADAR.COM TRIED & TESTED for more in-depth reviews

UltraFlask 500, OMM £55 Shape-Shift 2L, Hydrapak £31.50 SoftFlask 500, Hydrapak £19 A nifty 125g in weight, suitable for any This is worth buying for the anti-sloshing Shrinks as you drink! We love this handheld length of race/event, this has multiple design alone, but we were also really design, it is squidgy so conforms to your attachment points on the back so you can impressed at how easy it is to turn inside hand for a really comfortable hold straight expand the load carry. Add up to 3ltr water out for cleaning. Leak-proof valve is also away. Bite valve auto-seals so no mess as (bladder) or 1ltr with the soft flasks which sit part of this great design. hydrapak.com; you’re jogging along. hydrapak.com; lyon. at the front. theomm.com lyon.co.uk/outdoor/stockists co.uk/outdoor/stockists

LifeStraw Go 2 £50 Agile 6 pack, Salomon £70 Hydraulics 2L reservoir, Osprey £34 An award-winning filter system in your Designed for longer runs or fast hikes and A rigid back plate is the strong point of this water bottle. Great for long trail runs; scoop can carry 1.5 litre bladder plus room for a design, making it really easy to get into a water from a river or pond, screw on the lid jacket, poles and loops for helmets. Includes pack and keeping it in place while you run. (with inbuilt filter) and sip pure clean water. two 500ml soft flasks at the front. Ultra The bladder itself is easy to fill and we like Clip on or carry in a backpack. Filters up to light, compact and comfortable, and feels how easy it is to clean after use. 1000L. Genius! cotswoldoutdoor.com secure with adjustable waist straps and thin cotswoldoutdoor.com padding. salomon.com

UP Kielder Handheld bottle £11.50 UP Ribble Water Belt £15.99 Tritan Wide Mouth Bottle, Designed with a padded, adjustable hand Feels soft and secure around your waist, and Nalgene £11 strap, which feels soft and secure without made with padded moisture-wicking fabric. Simple yet effective design, the wider mouth pinching or feeling loose. We liked the Fits 26” to 42” waist. Comes with a 650ml allows you to get ice cubes in, but does make rippled section for your hand (it grips easily bottle. We liked the angle of the bottle - it’s it less easy to drink on the go – you have to with-out you having to ‘hold’ the bottle). easy to grab wherever it’s sitting on your come to a complete stop. Completely leak- ultimate-performance.co.uk waist. ultimate-performance.co.uk proof and robust. cotswoldoutdoor.com

24 outdoorsr d r.com ATHLETE ID SOLUTIONS Sportstiks® Tattoos allow full colour, bespoke body marking, suitable for all skin tones and wetsuits. Each tattoo can include logos, perfect for raising the profile of the event and maximising the exposure of event sponsors. The No.1 choice for Both durable and waterproof Race Directors Sportstiks® Tattoos around the professionally replace pen marking. Tattoos can contain world multiple number sequences, distinguish categories, nationalities and indicate relay teams.

Explore nature & create amazing memories!

Enjoy all seasons in the multi-award winning AIR OPUS® Folding Camper, come rain or shine you’ll have the perfect base to relax in after a day of exploring the great outdoors. AIR OPUS® uses AIR pole technology to inflate the camper in around 90 seconds. Head inside to complete the interior setup & you will fi nd two fi xed double beds, club lounge seating, running water, gas hob, microwave & fridge; plus many more home comforts. The AIR OPUS® can comfortably sleep up to 6 & the optional AIR awning with single point inflation provides TECHNOLOGY further accomodation for 4, along with a large additional living space. The innovation doesn’t end here. Both roof lids also double up as load carrying platforms capable of carrying bikes, kayaks & all sorts of adventure gear. Visit our website today to locate your nearest approved dealer and be amazed at the levels of practicality, comfort and luxury AIR OPUS® has to offer!

www.opuscamper.com 01473 601200 RUNNING EXERCISE OF THE MONTH STATIC BRIDGE PROGRESSIONS Target Muscle/s: Glutes & Hamstrings Sets & Reps: 3 sets of 30 seconds Tempo: Static Frequency: Include in your two strength sessions a week

s runners we often hear and read about METHOD the importance of Lie on your back with legs bent and feet hip-width apart. Throughout strong glute the exercise, keep both the little toe muscles (buttocks and big toe on the floor. A and sides of hips) but in reality when it comes to distance running it’s the hamstrings (back of upper legs) that tend to play a greater role. Very often we will find runners performing glute exercises like side leg raises, face down hip extensions and side planks, but when was the last time you did an exercise that specifically targeted the hamstrings? One of the best all-round exercises for the Roll your pelvis backwards slightly so hamstrings is the bridge. Of the that your lower back gently touches the many versions of bridge you will floor and then while continuing this rolling motion push through the feet find, the static bridge is an until you reach top position. Maintain excellent entry point depending on this top position for up to 30 seconds, ensuring that your back remains tipped your fitness level or stage in back and flat (as opposed to arched recovery from injury. The pushing and potentially painful). up of your hips away from the ground mimics the propulsive drive produced by your hamstrings, and the slow lowering of the hips back down to the ground mimics the control they provide as your leg swings back through in front of you ready to land again. When it comes to running-related hamstring injuries, lack of flexibility PROGRESSIONS or sandbag. Another option is performing Once you are able to maintain the top the exercise on just one leg, which in effect is rarely the problem; it’s far more position for over 30 seconds, you’ll need a makes it twice as hard. Having the leg bent is likely to be lack of strength. more challenging version of the exercise. the starting version for this progression, and You could do this by simply adding weight once you can last more the 30 seconds you PAIN IN THE LOWER BACK? onto the front of the hips, e.g. a kettle bell can try the straight leg version below. To get stronger you need to use a version of the exercise that causes failure by 30 seconds. However, the exercises should not involve lower back pain. Feeling pain may suggest you have allowed the pelvis to drop forwards and are arching your lower back, in which case you should find an easier version of the exercise that allows you to keep a flat lower back. As always, if in any doubt as to the suitability of the exercise, consult a health professional. Single Leg Bridge with Bent Knee Single Leg Bridge with Straight Knee

MATT PHILLIPS is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex. Follow Matt on Twitter: @sportinjurymatt See a video of this exercise at outdoorsradar.com

outdoorsradar.com 27 IN DEPTH TEST Brooks Glycerin 16 Brooks have made some updates and improvements to this popular road shoe, so we took it for a test run to see what the di erence is

COMFORT The tongue on this shoe is gusseted so stays put, however far you’re going . We really rate this as a training shoe for upping your distance.

Shoe type: Neutral road Drop: 10mm Arch: medium/high Colourways: Choice of four Weight: 300.5g Cost: £135 Website: brooksrunning.com The tech: The run: Brooks have added their DNA LOFT technology to the These shoes are a little on the heavy side, but the whole midsole for a softer, cushioned feel. There’s also extra cushioning means that you don’t really notice new engineered breathable mesh and the bootie is that as the comfort is supreme. The DNA LOFT midsole two-way stretch for an adaptable fit. gives noticeably better support than the previous Glycerin – just a more stable landing across the whole The fit: foot. The new mesh is a great option for running in Size comes up exact so no need to go up or down by a summer as we’ll all be looking for something a bit half, and the responsive mesh means that it’s not better ventilated to keep cool, but our runner said it really an issue whether you have wide or narrow feet – wasn’t noticeable; although his feet weren’t overly it’s still snug and supportive without feeling tight. (Our sweaty after running. We’ve been testing this shoe on tester’s feet are on the wide side and he had no shorter and longer runs and it performs well on both – problems.) The extra cushioned feel is super- it’s a good option for those training to up their comfortable without feeling restrictive and laces are a mileage but it’s not a fast shoe, so if you’re looking for good length so no flapping around once tied. a parkrun PB, go for a racier model! WHETHER YOU HAVE WIDE OR NARROW FEET IT’S STILL SNUG AND SUPPORTIVE WITHOUT FEELING TOO TIGHT

28 outdoorsr d r.com THE VERDICT The updates to this classic shoe are de nitely a bonus; it’s a fantastically cushioned, responsive shoe that’ll keep you comfy as you up the mileage. Not the lightest, so not great on speedier short distance, but ideal for most road running.

outdoorsr d r.com 29 ESSENTIAL TRAINING GEAR Take the heat out of summmer training with Kit bag some of this essential kit

Sense Pro Tee, Salomon £45 A high-performance top, great for summer races. Designed with Salomon’s trademark Advanced Skin Active Dry moisture wicking technology for breathability and comfort. salomon.com

Trail Windproof Jacket, CMP £51.95 Designed with anti-bacterial, dry function fabric for warmth and sweat-wicking. This jacket is ultra light so can be stored in pockets on long runs, and the fabric is super stretchy, for freedom of movement on technical trails. ardblairsports.com

Outstretch sports bra, Dare2b £30 This is described as a ‘workout top’ on the Dare2b website, but it’s fine as a bra for low- impact cross-training activities such as Pilates. It’s soft, very flattering and wicks sweat nicely. dare2b.com

Eaze Tights, CRAFT £34 Good, no-fuss tights that stay up properly when running (no need to hitch halfway round the park!), these come up quite snug so if you sit between sizes, go up. craftsportswear.co.uk

30 outdoorsr d r.com Leggings, Fire Fitness £55 Fire Fitness only make a few of each design, so you probably won’t see anyone else in the same ones. They also offer a subscriber service, for better deals (but you can buy without joining too). The leggings are silky, lightweight and breathable, and we love the high waist. firefitness.co.uk

Shorts, Tribe Sports from £49 We’re loving the summer range from Tribe – inner shorts feel cool and comfy while sweat-wicking and anti-bac fabrics work brilliantly. Quick-dry, too. tribesports.com

Men’s Undermine Tshirt, Dare2b £20 This is a nice lightweight option for everyday training runs, it’s fitted without clinging and we like the zingy colour for early mornings! dare2b.com

Suunto 9 Watch £499 Available late June, the new Suunto 9 offers over 80 sport modes, wrist HR monitoring, improved battery functionality with three modes: performance, endurance, ultra. suunto.com

Nikwax BaseFresh™ £3.49 An award-winning protective wash that can be used in place of fabric softener in the Exsect Vest, Dare2b £30 washing machine. The third top we’ve tested from this Deodorises and company this month, and the third success! improves wicking, The back design is a nice change from racer keeping base layers style and it’s very light weight. dare2b.com fresh for longer. Phew! ellis-brigham.com

outdoorsr d r.com 31 Q&A Sarah Morwood On the work it took to get back on track after fracturing her knee, and keeping determined against all odds… So, in 2013, 2014, 2015 you’re winning races all over the shop. Classic races (Classic Quarter, Cotswold 100), Centurion races (SDW100, A100, W100, SDW50), Swiss Alpine K78, plus the Dixons Carphone Race to the Stones. You also represented GB in the World Trail Championships. Running couldn’t have been going much better. But then there was a spanner in the works? In January, 2016, I was out cycling (cross-training, because I’d fallen and hurt my other knee). I was on my road bike, and a car pulled out of a junction in front of me. I hit the bonnet side-on, flipped over the car and landed in the road on the other side. When I got to hospital, I was told my patella was fractured. Quite a lot of the bone was just dust and not fixable. They took a lot of it out and then wired together the bigger chunks that were left. I had also lost a lot of the cartilage on the underside of my patella, which means arthritis is now an inevitability. The surgeon who operated on me thought that it was unlikely I’d be able to run again. So, you were told you would never run again. What did hearing that do to you? Did you always know you would beat the odds, or were there days when you doubted it? Any runner being told they can’t run for even a week feels crushed. I felt like my entire world had fallen to pieces. Initially, life became about just managing how to get around on one leg, and pain management. Once I started to think about the recovery process, I went on Google... a terrible idea. However, I discovered the Kilian Jornet fractured his patella at the age of 18. I also found out that Bryan Keane, an Irish Olympic triathlete, had fractured his, and had gone on to compete in the Olympics. It was these kinds of stories that gave me hope, and one of the reasons I wanted to write my blog and make my story public. I did everything the physios told me, and worked at making the recovery process

Kirsty Reade as efficient as possible. Once I started running again, I realised I may never make it back to the level that I was previously running at. However, this was before I had my final operation to remove all the metal from Interview Interview my knee. The results of that were amazing.

RTTS How hard have you had to work since the accident to get back to where you are now?

Images Images From day one, my entire life became about recovery

32 outdoorsradar.com INTERVIEW

“FROM DAY ONE [AFTER INJURY], MY ENTIRE LIFE BECAME ABOUT RECOVERY AND MAINTAINING AS MUCH FITNESS AS I COULD”

the existing course record. But because the trail champs are run by the ITRA, I figured that this result would be pretty irrelevant in their eyes, being low-profile and local. The other big race I did was Spartathlon, but as this is a road race, I don’t think it counts towards selection. Are you a different athlete post-accident? Is there anything you do differently in terms of training, event preparation or recovery? I used to just run by myself, not following any particular plan. I have a coach now, James Elson. I’d approached him about six months after my fracture, when I was starting to run again, because I had no idea how to try to come back from such a huge change. I’d give him daily feedback on the state of my knee, pain rating and how the rest of my body was managing, and he’d adjust my sessions accordingly. There’s no way I’d have managed to get back to this level this quickly without his guidance. He’s still coaching me now, and still works my sessions around how my body is holding up. I always used to do weight work in the gym, but it’s far more structured now. And I’m much stricter about stretching and foam-rolling! I think the other main difference is in the frequency and maintaining as much fitness as I could. Once the I race. There’s no way I can do that anymore, because I initial pain had settled down (about a week after take much longer to recover. the injury), I set up my turbo-trainer in my living room and did sessions cycling with one leg. I did 1-2 Will the course at Penyagolosa suit you? What are your hours’ core work a day, just whatever I could manage strengths and weaknesses over this sort of course? with one leg. I also used the erg machine in the gym, The Penyagolosa course is lovely and it’s just about rowing with one leg, while the other slid along the the right mix of elevation and overall distance that floor on a towel. Once I was more confident on my my knee can take without it developing problems. crutches, I used to go for walks, but I got bad RSI It’s very technical underfoot though, and that will in my wrists which limited that. I suffered from a take its toll on my right leg, where I still lack a bit re-fracture at five weeks, so I had to have a second of proprioception. My main issue is going to be the operation and start again at step one. Sarah Morwood, 35, heat! I struggle in British summertime, and I have Twelve weeks down the line when I was finally won the 2015 Race to the Stones hyperhidrosis, so I lose a lot of fluid in sweat. Staying able to start weight-bearing, I had lost over 90% before succumbing to injury in hydrated will be a major challenge! of the muscle mass in my right leg. From that point, 2016. She will be taking part in this year’s 2018 event, which is the focus of my rehab changed from maintaining What does the rest of 2018 and beyond hold for you? fitness to regaining muscle mass and function. happening in July. Sarah is hoping I’ve got a few races lined up. My favourite kind of I started spending about three hours a day in the to beat her existing time. To find race is a 100-miler where you can run the whole way. gym. I also took up long-distance swimming to try out more about Race to the Stones, I’m hoping to do the Centurion NDW100 and then in to maintain my endurance. I gradually started back see racetothestones.com. September I’m planning to do Tooting Bec 24-hour. I’ve at work, but I continued my strict physio and rehab only had one attempt at a 24-hour race, and I made all regimes. To this day I continue to do weights 3-4 sorts of mistakes (not least choosing one in Brittany, in times a week, specifically designed to keep each December, where headphones were banned!), so I hope muscle group in my right leg firing properly. I can improve on the distance of 216km I did there. I’d love to get a qualifying distance for the 24-hour team, So what did it mean to you to get selected for this year’s because ultimately my knee will limit the distance World Trail Championships at Penyagolosa? and frequency I can run mountain races. I feel that to It was unbelievable. I’d managed to get a few good increase the length of time I can continue to run in my results at races in 2017 since my metalwork had life, putting less pressure through it by doing flatter been removed at the start of the year. The race races is probably the way forward! I was proudest of was the Dartmoor Highground 50, where I beat all the men and took almost an hour off For the full interview, go to outdoorsradar.com

outdoorsradar.com 33 ULTRA MARATHONS

How to fuel the UTMB Racing abroad can always be tricky, nutrition-wise, but when you’re fuelling on the go there’s added pressure to get it right. The UTMB provides excellent aid stations, but what should you carry in your pack?

WORDS CLAIRE MAXTED PHOTOS RUNPHOTO.CO.UK

he UTMB (Ultra Tour du Mont Blanc) is perhaps the most desirable ultra of all. This 170km trail run with a whopping 10,000m ascent starts in the French mountain town of Chamonix on the last weekend in August. The route passes through Italy and Switzerland on its circumnavigation of the highest mountain in the Alps, through Courmayeur and Champex-Lac before the final push back to Chamonix, where crowds of thousands clang cow bells and cheer each finisher as if they were the winner. Unusually, it starts at 6pm on the Friday evening, Tso every runner including the fastest will run through one night. Indeed, the slower finishers will come in on Sunday morning, having spent two nights out on these high altitude, rocky mountain paths. So

34 outdoorsradar.com

PRE-RACE OCTOPUS ANYONE? BBC Radio 2 Sports Presenter Vassos Alexander is running the UTMB this summer: The day before I will eat anything and everything. Before Spartathlon I went to a restaurant with an Aussie guy who was playing it safe with chicken and rice, while I was saying, “Bring me octopus! Bring me horta!” (A Greek mountain green like spinach.) Lucky I have an iron stomach. how do you get your eating right for a race that starts without signs telling you which one you were at. So I On race day, with it starting at at pretty much dinner time? ran through Les Chapieux not realising it was the one 6pm I’ll have an early breakfast, Luckily, there are three spectacular major aid with pasta.” Instead, the Derbyshire-based farmer early lunch, early supper then a stations, serving hot food such as pasta and the carried Mountain House ready-to-eat pouches and Snickers bar or (my secret famous UTMB chicken noodle soup and including puddings: “They were messy but going down well, so I marathon weapon) buttered malt excitingly European delights like cheese, cured meats thought they were worth carrying. I seemed to have a loaf one hour before the start. and even beer. In addition there are another thirteen bigger pack than anyone else!” However, the heat At the aid stations I’ll try pasta, smaller aid stations with staples such as bread, fruit, started playing havoc with her fuelling. “Running into flat coke and crisps. Cheese and biscuits, cakes, chocolate, tea, coffee, water, coke, La Fouly I knew I needed food so I made up a pudding cured meat sound nice but I doubt energy drinks... You are also allowed a drop bag at and threw it up about a minute later. I drank some I’ll tolerate those after halfway. If I Courmayeur, 78k into the race, and various soup but threw that up too, then couldn’t stop can’t eat, I’ll drink my calories. I’ll checkpoints allow help from support teams. retching.” Looking back, Nicky thinks that (as well as carry salt tablets and a lucky dip of Check what each allows as the course is altered the altitude) drinking too much water and a lack of bars like Bounce Protein Balls, often in bad weather. salt may have impacted her race nutrition. “I have expensive cacao bars, Kit Kats, So can you get by without carrying much food at all? experimented with drinking a little less water and Nakd bars, Clif bars. That depends what you’re used to. Irish endurance eating a bag of crisps every four hours and haven’t After the race I always fantasize athlete and Spine Race 2016 winner Eoin Keith had the same problems again,” she says. about pizza, with spicy veg and (Columbia athlete) has run long distances for years So, if you can stomach the aid station food, taking pepperoni topping. But any food without food, water or carb-loading, so he has your usual ultra training run snacks and drinks may is the best in the world after adapted his body to burn fat efficiently. He came 29th suffice. However, if you think you’ll struggle to find you’ve finished one of these overall in the UTMB 2012 and remembers, “I consumed or ingest it, you may want to pack a few of your epic challenges! nothing until the second aid station, then I drank coke favourite staples in your pack or drop bag. Try gels at each, and on the climbs I had a ‘For Goodness and bars, and salty or moist regular foods like crisps Shakes’ recovery shake, race-provided isotonic drinks and cheesy cheddars, rice pudding and baked beans. and two coconut oil and almond flour ‘Bazzballs’ But most importantly, as with any long distance race, (created by my training partner, sports nutritionist it’s vital to test your fuel pre-race to see what you Barry Murray). Later on I had small pieces of cheese at can stomach. four or five aid stations and a piece of cured meat. On the last big climb I used to gels to get a quick energy kick. And that was it!” Eoin went on to come 20th in UTMB 2013 using similar nutrition tactics. Breast cancer survivor and Double Bob Graham record holder Nicky Spinks (inov-8 athlete), however, had a very different nutritional experience in 2014 when she came 12th lady (214th overall). “The checkpoints were dark, busy and it was confusing LUCKILY, THERE ARE THREE SPECTACULAR MAJOR AID STATIONS SERVING THE FAMOUS UTMB CHICKEN NOODLE SOUP

36 outdoorsr d r.com CUT OUT AND KEEP

RUN

WILD:Loch an Eilein, Aviemore Distance: 3.3 miles (5.2km) Toughness: Easy

outdoorsradar.com 37 ✁ ying in the north of the mighty Cairngorm mountain range, just outside the town of Aviemore, Rothiemurchus is one of the few remaining areas of the great Caledonian Forest that L once covered much of Scotland. Stretching from the river Spey up on to the high plateau, the mixed, ancient forest is a haven for wildlife, carpeted with heather and blaeberry and home to rare capercaillie, pine martens, red squirrels and the Scottish crossbill, which is found nowhere else in the world. The trails through the forest cover some 30 miles (50km) in total and are perfect for exploration on foot or mountain bike. For a bigger challenge the scenic, remote Lairig Ghru trail that traverses the Cairngorms is an incredible day-long adventure, taking in 19 miles (30km) of rugged terrain and reaching a high point of over 800 metres. The experience of climbing up through the trees towards snow-clad mountains is one not to be missed – however in poor weather or winter conditions it’s a serious proposition. Deep within the forest, Loch an Eilein (Scottish Gaelic ‘Loch of the Island’) is a LOCH AN EILEIN A straightforward, enjoyable run that takes popular yet peaceful and intriguing in a full circumnavigation of picturesque Distance: 3.3 miles (5.2km) Loch an Eilein. From the car park follow the Start/finish: Loch an Eilein car park, lochside trail clockwise or anticlockwise. OS grid ref NH896085 Terrain: Well-maintained paths and trails Toughness: Easy MILES KM DIRECTIONS Ascent: 60 metres 0.0 0.0 Leave the car park, following Navigation: Easy the obvious path around Good for: Wildlife, woodland, swimming the loch either clockwise or anticlockwise “A WONDERFUL, Route info: GENTLE RUN ON wildrunning.net/lochaneilein 3 5 Return to car park WELL MAINTAINED PATHS“ WITH GLORIOUS SCENERY”

place, surrounded by leafy forest and with a 13th-century ruined castle rising from an island in its centre. The trail around the loch makes a wonderful, gentle run on well-maintained paths with glorious scenery throughout and straightforward route-finding. The circumnavigation of Loch an Eilein as described here is just over 3 miles (5km) but an easy extension up to Loch Gamhna at halfway adds another 1.5 miles and explores a quieter part of the forest. On a warm day there’s no better way to cool off after your run than with a dip in the cold, clear water – or even a swim around the island. There’s a shop at the car park and a café and bike hire at the nearby Rothiemurchus Centre.

JEN AND SIM BENSON are runners, writers and adventurers. Their book Wild Running: 150 Great Adventures on the Trails and Fells of Britain (Wild Things Publishing) is the 1st UK guidebook for those who love running and exploring Britain’s mountains, forests and coastal trails. OF readers can buy signed books for £10 (RRP £16.99) with free UK P&P (use code: OUTDOORFITNESS) at wildrunning.net

38 outdoorsr d r.com

✁ trek for troops trek ffoorr troops 3 volcanoes italy

Take on three of Italy’s iconic volcanoes on this ﬁve-day trek in support of a military or veteran charity of your choice. Start in Pompeii with a climb up Mt Vesuvius, then on to tackle the island volcano of Stromboli and top it oﬀ by summitting Mt Etna at 3,345m 21 – 26 April 2019 | 6 days

For more information and to register online: www.dream-challenges.com

For further information or to register please call us on 01590 646410 or email: [email protected] COMPETITION

WORTH £120

A WEEKEND WIN! ADVENTURE AT THE SOUTH WEST OUTDOOR FESTIVAL, 5–7 OCTOBER he South West Outdoor Festival include explorer Conrad Humphries and (SWOF) is a unique weekend-long adventurer Sarah Outen, plus many more, carnival of outdoor activity, and further entertainment will be provided entertainment and inspiration, by live bands such as Sam Green and the which this year is taking place in Midnight Heist. sensational South Devon, on one And once they’ve worked up a good of the most spectacular sections appetite, festival-goers can explore tastes of the South West Coast Path, of the region by gorging on local delicacies close to Salcombe. and washing them down with smoothies TFeaturing everything kind of activity you and fruit juice from neighbouring farms, can think of, from trail running, hill walking or – for the adults – craft ales, ciders, and mountain biking, to sea kayaking, wines and boutique spirits made in the climbing, coasteering, wild swimming and South Hams. SUP, the event welcomes everyone from Outdoor Fitness and the National Trust are experienced adventurers to outdoor- offering one lucky reader a family weekend focused families. You can visit for the day or pass for the 2018 South West Outdoor camp out for the entire weekend, enjoying Festival (covering camping, parking, all talks loads of free activities on the pop-up site, and entertainment, and many on-site including food-foraging expeditions, activities for two adults and up to three campfire cooking, bushcraft and stargazing kids aged 5–17). sessions, plus yoga, storytelling, archery and axe-throwing. For more see Guest speakers at this year’s festival nationaltrust.org.uk/swof TO ENTER, GO TO OUTDOORSRADAR.COM

40 outdoorsr d r.com SLUG HERE

Q&A Injury expert MATT PHILLIPS How Many Sets & Reps?

repetition, i.e. their 1RM typically get told to (one repetition max). In repeat the exercise three other words, 80% of the times with a brief break 1RM is regarded as heavy, in between? Research 60% of 1RM as moderate, shows that to maximise 40% of 1RM as light, and strength gains one needs 20% of 1RM as very light. to reach an optimum As far as long term total volume of lifting, i.e. strength gains go there is the amount of lifting you not much difference do across a whole week. between lifting light, To reach this optimum moderate or heavy volume, it is regarded weights as long as you go that you will need to to failure. However, perform exercises three lifting a very light weight times, otherwise you will has been shown to not not have done enough produce as much muscle total lifting by the end of growth, even if taken to the week. What about if I failure. As for number of go the gym every day? reps, a very light weight Well, studies also show equates to one with that strength gains which you can perform plateau out if you train 5 over 30 reps, so the take days a week and may home message would even decrease. This is I have read with much reaching a total fatigue seem to be make sure thought to be because point, the corresponding you use a weight that is overall volume of interest your articles on build up of metabolic heavy enough to cause training becomes too the importance of waste products is failure in under 30 reps. high and recovery time sufficient to interfere Why do high reps with too low. At the other end strength training for with the ability of muscle low weights not give as of the spectrum, doing a fibres to contract, which good strength gains? One strength routine just Qrunners. What I am not leads to the recruitment theory is that the fatigue once a week has been sure of is how often I should train of other motor units and you eventually reach is shown to produce less ultimately strength gains. not just caused by muscle strength gains too, and how many reps and sets I If we stop before failure, fibre fatigue. In taking so probably because you should be doing. Is there a we are in effect not long to reach failure, the are either overdoing it in giving the body any fatigue sensation is that session or not standard to get best results for reason to get stronger. thought to be the re-stimulating the So, if failure is our goal, product of other factors muscles soon enough in running performance? do we do a high number linked to the central the week. David G. of reps with a very light nervous system. Though For most runners I weight until we can’t do you have to stop, muscle generally recommend: The between each set) but more, or do we do grab a fibres have not been question where does such advice heavy weight and fail stressed enough to 1. Perform enough reps of how come from? Why 3 sets after fewer reps? stimulate recruitment of to cause failure. many reps instead of 2 or 4? Why 10 other motor units, so you (repetitions) reps instead of 5 or 30? Weighing up strength gains are less. 2. Use a weight that is of an What we do know is to Research produces some heavy enough to cause exerciseA one should do stimulate the body to get interesting results. To Setting up failure before 30 reps. and how many sets stronger, we need to take define whether a weight So, the evidence suggests (repeats of the exercise) any exercise to what we is heavy or not we that as long as we reach 3. Perform 2-3 sets of is an interesting one. The call ‘failure’, in other typically express it as a failure in less than 30 each exercise. usual recommendation is words to a point at which percentage of the weight repetitions, we will get 3 sets x 10 repetitions we can no longer with which an individual strength gains. What 4. Aim for 2-3 strength (with a brief break perform more reps. In can perform just one about sets? Why do we sessions a week.

MATT PHILLIPS is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex. Follow Matt on Twitter: @sportinjurymatt

outdoorsradar.com 41

Triathlon

» BEGINNERS p44 » COMPETITION p48 » APPLE WATCH REVIEW p49 » INTERVIEW p50 » KIT NEWS p54 » RACE REPORT p56

First-hand report of New p56 Zealand’s Wanaka triathlon

Find more triathlon news and reviews at

outdoorsr d r.com 43 AIMING FURTHER Sprint triathlons are many people’s entry into the sport; challenging but not too long, but many soon get the itch to step up the distance. Malcolm Bradbrook digs out some insights into how we can best make the increase from Sprint to Olympic

44 outdoorsradar.com TRIATHLON ADVICE

outdoorsradar.com 45 TRIATHLON ADVICE

hirty lengths of a pool (750m), a 20km bike ride and a parkrun (5km) are what TRAINING separates the sprint triathlete from Philip says, “You don’t necessarily want to the finish line. replicate the distances you will do on the day. It is We’re all different speeds, of course, more important to mimic the time you will spend but on average we might look to doing each discipline.” combine those three disciplines into This means training at ‘threshold’ pace; a speed something approaching a 1hr 30 – 1hr that is above a usual steady pace but falls short of 40 triathlon. What will happen when race pace. This means that you will be pushing we double those distances? yourself but not producing the same levels of Level 3 triathlon coach Philip Hatzis lactic acid (or lactate) that you would experience Outdoor Fitness deputy defines the difference very simply. He in a race, and which can cause injury and even editor, Evie Serventi describes a sprint triathlon as ‘all out’, while the be demotivational if experience too frequently Evie made brick sessions Olympic is more about ‘controlled aggression’. in training. core when she first stepped up “Unless you are going over the two-hour mark, a So, if you are a 50 minute 10km runner in a race T in distance. sprint triathlon is likely to be three relatively short situation, back off the 5min kilometres a little and “I come from a running bursts of sports using different muscles,” he explains. add about 10 per cent – 30 seconds – to each km background, and it’s probably “It’s ok to push on in the water because those until you reach about 50 minutes of running. still my favourite discipline,” shoulders will get a rest on the bike and the cycling It is the same principle for the bike section of she explains. muscles are not the primary group when it comes your training. You may have heard people talk “So, when training, it took some to running.” Philip is the founder of Tri Training Harder, about long rides and aiming for three to four time to build up the motivation and a coaching company which offers online and face-to- hours but we don’t all have the time for that and to physically adjust to the ‘dead face coaching to cater for all abilities. He is also an the chances are it is not necessary. leg’ feel of running straight off a accomplished triathlete himself having twice qualified A threshold ride of 60-90 minutes during a bike for longer distances of up to for the Ironman World Championships in Kona, Hawaii. training week will get you to race day in good 6 or 7k. He adds: “The stamina required for an Olympic is shape. If you have a heart rate monitor you can “A second challenge was getting different. Overall, it is likely to be up to about two- use this to set your threshold pace. the balance right, in terms of and-a-half to three hours and each discipline will take Brick sessions are very useful. This is training focusing on all three disciplines. the energy out of your system to a far greater extent.” in which you do more than one of the three I’m a strong swimmer and runner But this doesn’t mean that we need to pound away disciplines consecutively and Philip is a great so would focus more on the bike, for hours on end. Targeted, structured training will be believer in making brick sessions integral to a doing longer rides. But I soon enough to get us through the event in one piece, and training plan. found this meant my swim and run hopefully still smiling. He adds: “Try cycling for an hour and following it suffered so I had to adjust my with a 20-minute run once a week and you will be week and fit at least two swims in amazed how much difference it can make on race and three runs, as well as focus YOU MAY HAVE HEARD PEOPLE day. It can be so hard running after a 40km bike on the bike. and this will make sure your legs are used to “Doing brick sessions are a TALK ABOUT LONG RIDES … BUT the feeling.” good compromise in terms of It can even become a habit of following each WE DON’T ALL HAVE TIME making time for the bike and run.” ride with a short run of up to 10 minutes to further acclimatise.

46 outdoorsradar.com TRIATHLON ADVICE

NUTRITION to pool-based triathlons at sprint distance up The chances are that you have managed a sprint until now. triathlon without needing to eat anything or take on Most Olympic distance triathlons will be in open energy drink on the way round. It is unlikely that this water, whether it is a lake, river, or the sea, so you will work for an Olympic distance triathlon. may need to buy a wetsuit. Make sure it is triathlon- Philip adds: “Some people, particularly those who specific as that will give you extra movement are faster, will find that a small bottle of energy drink around the shoulders as well as buoyancy in the hips will get them through an Olympic but others might and legs. want to take on an energy gel. The second big kit decision, though infinitely less “Remember that it takes about 20 minutes to expensive than a wetsuit, will be whether to wear actually get into your system so don’t wait until the socks or not. Blisters can usually be avoided during a end. Taking the gel at the end of the bike leg should 5km run but stepping over that can bring on some set you up well for the run.” painful outbreaks. Key to nutrition is making sure you practice before You will lose time by putting socks on but that 20 to the race. There is no point taking a gel on race day 30 seconds will feel like nothing compared to hobbling without knowing if it will agree with you or not – 10km through the last three kilometres and staining your is a long way to run with blazing indigestion or lovely white trainers a gory shade of pink. cramping bowels! Evie (see box, left) is delighted with her decision to step up to Olympic distance. KIT She says: “I love the satisfaction of completing On the face of it, it doesn’t seem as though much longer races – it feels really rewarding to complete an extra kit would be needed when stepping up to an Olympic distance triathlon, when weighing up how Olympic distance. This is probably true for most much training goes into it. I also feel I have a good people, unless you have restricted yourself entirely amount of both speed and endurance.”

outdoorsradar.com 47 COMPETITION

FREE ENTRY WIN! A SIGNED MARK CAVENDISH JERSEY PLUS AN ENTRY TO RISE ABOVE SPORTIVE ise Above, the official All three routes will tackle the arduous sportive of Mark Cavendish, Cleeve Hill, which featured in last returns on Sunday 5 August year’s OVO Energy Tour of Britain with three new and exciting race, and features sections that reach a routes around Cheltenham 25% gradient. Riders who sign up for the and the Cotswolds Area of two longer distances will also test Natural Beauty. This year’s themselves on the Snowshill climb, a Rise Above sportive starts three-kilometre ascent that gradually and finishes at Cheltenham Racecourse, increases in severity. Mark Cavendish will one R of the world’s most famous horse officially start the sportive, setting off racing venues. participants on their rides and joining them on the route. THE THREE ROUTES ARE: For more information about the event, Enthusiast – 50 kilometres with 697m elevation gain go to riseabovesportive.com. (£45) We have one entry to Rise Above to Purist – 105km with 1,388m of elevation gain (£45) give away, as well as a signed Mark Extremist – 153km with 1,845m of elevation gain (£45) Cavendish jersey. TO ENTER, GO TO OUTDOORSRADAR.COM

48 outdoorsr d r.com IN DEPTH GEAR REVIEW Apple Watch 3 cost: £329 (GPS), £399 (cellular) weight: 60g (with sports strap) website: apple.com

THE APPLE WATCH series 3 is tracking, while selecting the the Californian giant’s latest music icon takes you to take on what’s arguably the whatever music you’ve synced benchmark smartwatch. with your iTunes account. Thousands swear by it for both fitness tracking and organising Metric mayhem their lives. The one hitch is you Running, walking, cycling, do need an iPhone in order to swimming, HIIT… you name it, use it. So, armed with a synced there’s a screen to capture how iPhone 8 we set out to test how you did at it. We concentrated Apple’s timepiece would fit into on the walking, running and our fitness world… cycling elements, finding that although there’s nothing to tell Always watching you it’s searching for a GPS fix, Apple’s ‘activity rings’ system is it’s instantly locked in. We chose an integral part of the watch – to give prominence to average put simply, you’ve three rings pace/speed and distance which, using data collected from covered for both running and the watch’s heart rate monitor cycling workouts, but you can and GPS, calculate how far add or delete key metrics. The STYLE WISE you’ve travelled under your own screen displayed after your The watch will steam, how many calories workout gives an at-a-glance easily match both you’ve burnt (calculated rundown of distance, speed, work and workout according to the initial metrics heart rate, and the like, with km clothes; choose any you input when setting the splits being especially useful for strap style from ‘sport’ leather’ or ‘stainless watch up, as to your height, knowing our run pacing wasn’t steel’, in myriad weight, etc), when you’ve been far off the mark. Setting 1km colours. exercising, and even if you’ve updates also makes it clear if stood during each waking hour of the day (a handy prop for earphones, which is as useful on anyone stuck behind a desk at IT’S THE MOST INTUITIVE SMARTWATCH the bus as it is when pounding work). Watching these three the pavement. Crucially, its 60g rings progress around the WE’VE WORN, AND WE’VE TESTED QUITE weight means you barely notice watch-face to become full you’re wearing it. circles if you hit your daily A NUMBER THIS MONTH! targets is hugely motivational. Wrist-wrestling You can even customise your Our one major issue with this watch face to have them you’re on pace as you’re doing WhatsApp. Replying to text watch – and this one won’t be a permanently on display. the workout. The auto-pause messages with the on-screen universal gripe – is that its LEDs function, to account for ‘scribble’ pad is much easier that measure bloodflow through Choices, choices pedestrian crossings etc, is than you’d imagine, and if the wrist seemingly find it hard The watch face is customisable useful, but not available for no-one’s watching you can use to do so through tattooed skin. not only in the different styles cycling workouts. voice-activated responses, too. Our watch would automatically of face you can select or Answering calls when your lock itself and refuse to wake download (we left the Mickey Everyday use hands are tied is a useful unless we put our passcode in. Mouse and Toy Story options It’s easy to forget how strongly function, but a breathy mid-ride More frustratingly, it would alone…), but also in that you can many of us are tied to our spousal conversation raised auto-pause a running workout choose to have a number of smartphones, as it’s become awkward questions… All the when part of our wrist that’s different shortcuts (or second-nature to glance at the compatible apps from your heavily inked. Apple is aware of ‘complications’, as Apple refer to screen several times a minute. phone are copied across to the this, and there are workarounds, them) to regularly used apps on One of the biggest compliments watch on set-up, so accessing but do bear it in mind if your your watch’s home screen. We we can pay to the Apple Watch Strava, for example, is just a wrists aren’t the colour they opted for weather, workouts, is that it caused our phone’s press and a scroll of the watch’s were when you were born! activity rings and music, for a battery life to extend by about crown away. It’s the most fitness-focused array of options. six hours – notifications are intuitive smartwatch we’ve PERFORMANCE Marc Abbott Marc Pressing the workouts icon takes filtered through to the watch, so worn, and we’ve tested quite a EASE OF USE you directly to the myriad a brief glance at the wrist tells number this month! Music plays FUNCTIONALITY

Words choices available for fitness you if it’s another junk email or a via Bluetooth to wireless OVERALL

outdoorsr d r.com 49 MY MOTIVATIONS AROUND THE SPORT FROM WHEN I FIRST STARTED, TO NOW, HAVE CHANGED AND IN FACT ARE STILL CHANGING!

50 outdoorsradar.com INTERVIEW “I love helping to encourage others to join in the fun!” We talk to the bubbly and talented Age Group triathlete and BBC Presenter Louise Minchin about her passion for the sport, her new book, and her latest involvement with a triathlon project that’s encouraging people in local communities to have a tri!

rom the time you started triathlons to now (5/6 yrs) has your motivation changed and if so, how? “It’s interesting as my motivations around the sport from when I first started doing triathlons, to now, have changed, and in fact, are still changing! From the very first challenge, where it was about ‘can I do this? can I complete this?’ as it was all so new! Then, moving onto AG qualifying races, where my motivations were focused around targeting particular qualifying events (and qualifying!)….and today I’m still motivated by the same things (I’m competitive!) yet also loveF the fun and camaraderie of the sport, and also the challenge! I also just love going out for a run with the dog – the total freedom of it is fantastic.” Louise’s new book Dare to Tri How has getting back into sport/triathlon impacted (Bloomsbury, £12.99) your life? This is a great first step to getting “It’s been such a fun and exciting journey so far, and to know the sport. Reading about the training is as enjoyable or satisfying as has a huge/positive impact on my life in so many her descriptive, self-deprecating the race.” ways. The social side of the sport, the physical fitness, and humbling journey into and I think the confidence it’s given me too. It’s also triathlon will inspire anyone who’s BRITISH TRIATHLON AND DW FITNESS FIRST are good in terms of time management as I fit training in thinking ‘can I?’, ‘should I’, ‘I launching a series of GO TRI events across the around everything else.” wonder if…’. As Louise says, five country: in London, Nottingham and Leeds. These years ago, if someone had told events are a fun way to access triathlon for the first What would you say to someone new to triathlon who tells her that she would not only be time, offering multiple sport options at a variety of you they are losing motivation with the sport because they competing in a triathlon, but distances, open to DW Fitness First members and also aren’t fast enough to qualify for their age group races, representing her country at age non-members. Louise is an avid supporter of and so what’s the point? group championships, she would initiatives like Go Tri, which provide an environment “Hmm, well, I would tell them that there is absolute have told them to stop being for that’s safe and non-intimidating, and one which (and genuine) value in finishing any race or event. ridiculous! It’s a funny, heart- encourages them to take an interest in fitness, and in Particularly when it’s your first event, or a really tough warming and inspiring read. this case, triathlon. Louise remembers how she felt event that pushes your comfort zones. Also you ought when she first got back into sport, and turned to be proud of even simply committing to, and towards triathlon: “I am so excited to be part of this completing the training for an event! It’s a challenge GO TRI event, I did my first triathlon myself five years to fit training in with everything else we juggle (work, ago, and loved every minute of it, and love helping to family, commitments), and I definitely feel that often encourage others to join in the fun!”

outdoorsradar.com 51 RACE EXPERIENCE ROVING REPORTER ETON DORNEY SPRINT TRIATHLON 20 MAY 2018 Deputy editor Evie Serventi tells us about her triathlon experience at Eton Dorney Lake, Windsor (and an iconic Olympic venue for London 2012!)

The route plentiful (this is One word describes the important!) and marshals Eton Dorney Sprint tri were friendly and route – flat! It’s a fast informative, as they and fiercely competitive guided you in/out of race, as it’s an Age Group transition. Parking (free) qualifier for the ITU was a good 10 min walk World Championships, from the registration which this year, are held village and this was on the Gold Coast, reinforced in emails prior Australia. The lake is to the event, so we were calm, clear and the route well prepared and left well-marked. A short run plenty of time to get into T1 before whizzing there and get set up. out on the bike. It’s a draft-legal race, which How did I get on? means you can form a Really well! Competing in chain on the bike and races is all about the help to pull each other camaraderie, excitement along to go even faster. of new routes and fast The closed-road swims, and for that sense 4-lap bike course is of satisfaction when I exhilarating, as you cross the line. So to do a navigate tight corners good time is always a and jostle for position in bonus! Standard distance a pack, flying around the triathlons are my main village and picturesque race, yet sprints are good Would you do lake. Passing through the to add to the mix during it again? Yes, definitely. For those of you who like to ETON DORNEY IS THE PERFECT progress by getting faster, Eton Dorney is the EVENT. IT’S FLAT, CLOSED-ROAD, perfect event. It’s flat, closed-road, chip-timed, CHIP-TIMED, WELL ORGANISED well organised and fairly AND FAIRLY CLOSE TO LONDON close to London, so accessible for those of us in the south and midlands. I went up with registration village three the season, as they a group of friends from times boosts your energy encourage speed and my triathlon club and as as you are cheered on by strategy! The swim was it’s a draft-legal race, you throngs of spectators. steady and I was well- can help each other on The run is a straight- positioned, on the left to the bike, and also swim. forward out and back the side so I wasn’t swum The only downside with lakeside, with a drinks over or thrown around in the swim is the size of stand at the turn point. the first 100m when the wave – it’s huge! So competitors sprint off. I it’s worth positioning Organisation was at the front a fair bit yourself either at the side The organisation was on the bike, and we and to the back if you excellent. Emails leading swapped regularly so aren’t confident in the up to the race kept everyone took a turn at water, or right at the competitors informed of the front, pulling the front, with your throttle key instructions that pack. The run was lonely ready to go! would help with and with heavy legs from preparing and travelling a speedy bike, it hurt! I to Windsor. The crossed the line, was OUR ROVING REPORTER registration village was given a medal and THIS MONTH: calm and well organised, headed over to support EVIE SERVENTI the transition area clearly others in my group. OCCUPATION: Deputy editor, sport psychologist marked, toilets were RUNNING/TRI ABILITY: Experienced

52 outdoorsradar.com SOLO £150 TRIATHLON OR RELAY TEAM www.bravehearttri.com £180

SATURDAY 15TH SEPTEMBER 2018 THE ULTIMATE BUCKET LIST ADVENTURE…

SWIM BIKE RUN 1.2M 56M 13M

The event is classed as one of the UK’s toughest triathlons. The challenge is a 1.2 mile sea loch swim, a 56 mile road cycle, and a 13 mile hill run to the summit of Ben Nevis and back. It takes commitment, determination and a whole lot of heart to conquer this breath-taking course. Victory, though is sweet, with views from the summit extending up to 120 miles!

“Amazing… loved everything about it. Best event I have ever done and there’s been a lot.” “Fantastic and an experience never to forget.” “I can’t wait for next year’s event… I am still feeding off the mental energy it has given me” “Epic! Huge challenge but the organisation and atmosphere never made it feel unachievable!” WWW.BRAVEHEARTTRI.COM BEN NEVIS BRAVEHEART TRIATHLON IS SUPPORTED BY ESSENTIAL TRI TRAINING

Buff Pack Run Cap £27.05 This is a brilliant little kitbag item which can make a big difference on race day. Wanting to keep the sun out your eyes or rain off your face is important and this ultralight cap can be folded down FEATURE MALCOLM BRADBROOK into the size of a fist without Kit bag losing its shape. It’s highly In the heat of the August sun and the threat of breathable and contains Silver+ to prevent bad smells when stuffed the British summer showers, this kitbag will in the bag. keep you on track and racing. buff.com

Speedo Flipturns Allover V Jammer £32 Rebel against boring black jammers with this ultra-colourful addition to your training. Perfect for brightening an early-morning mood. The Allover V is made from Speedo’s 100% chlorine resistant Endurance+ fabric. Leg length is 44cm and, if you opt for skins in open water, it offers UPF50+ sun protection. speedo.com P20 SPF50Continuous Spray £25.79 361 Sensation 3 £119.99 This is the official sun protection Designed as a dynamic high mileage running shoe on British Triathlon, and offers which makes it ideal for half iron distance and above. It SPF50 protection for up to 10 boasts a Qu!K{COR} Spine fibre glass plate in the hours and is delivered in a fine midfoot and a rubber-foam blend in the midsole to spray to cover the harder to reach maximise cushioning and responsiveness. areas. The formula has the highest 361europe.com/en classification available for water resistance under EU guidelines. boots.com

54 outdoorsr d r.com Aptonia Triathlon Transition Bag £49.99 This makes me, a disorganised worrier, into a far calmer triathlete on race day. Separate sections for swim, bike, and run encourage you to plan properly and, with a 35l capacity it holds everything you need. The full-length zip means you can open the whole bag rather than delving in the dark. decathlon.co.uk

All Day Short £110 Feeling comfortable in the saddle, particularly for longer rides can make or break your passion for cycling! Kandesent’s women-specific shorts which made from high quality material including Groove Polarized Mirror Anti Fog Goggles £20.99 / an Italian made seat Pulse Mirror Anti Fog Goggles £12.59 chamois. They suit those These two polarised offerings are great options. The Groove are who like a high waist, and ideal for open water as they have curved polycarbonate lenses are designed with silicone for a wide field of vision, whereas the more minimal Pulse will gripper tape so they don’t suit pool swimming and who prefer a socket fit goggle. Both slide/ride/pinch. were almost impossible to fog. maruswim.com kandesent.com

outdoorsr d r.com 55 TRI EVENT

South Island Odyssey Scott Measor travelled to the other side of the world and took on one of the most scenic triathlons he’s ever experienced. Only trouble is, he didn’t really train for it...

56 outdoorsradar.com

TRI EVENT

s I stand on the edge of the crystal clear waters of Lake Wanaka, engulfed by mountains that look particularly menacing in the thick, dark clouded backdrop, I confess to the person standing next to me that I have never been so under-prepared for a triathlon. And I was loving it. I had spent the past few months on an adventure across the world and my travels brought me to Wanaka, New Zealand, just five days before one of the best triathlons in the world. and recognised the beautiful Wanaka setting that had Already enchanted by the endless outdoor possibilities become home over the past week. that New Zealand has to offer, I began to dream. The On the bike, the route showcased the remoteness full iron distance could be ruled out given current that I had become familiar with in New Zealand, taking fitness, but the half seemed tantalisingly possible… I us out west to Glendhu Bay, and then back out east to could just aboutA get through the individual disciplines Lake Hawea. It was a forgiving profile, undulating but in their own right but could I piece them altogether? It not tackling any serious climbs. With New Zealand’s was worth a shot. highest road (Crown Range Pass) just behind us, it My training consisted of one long cycle and then could have been a lot worse! straight into the most undeserved of all tapers. My The rain had started to fall while we were in the fitness wasn’t going to get better in such a short water, and continued for a good part of the cycle leg. space, so I decided it was best to at least be fresh. It was a shame that the clouds spoiled the scenery, but having navigated most of the bike course at different Be prepared? stages over the past week, I can vouch for how Having condensed my belongings to what I could fit spectacular it can be. Blue skies finally started to into a backpack when I left the UK, my kit list would appear as I headed back to Wanaka via the Hawea have given most triathletes sleepless nights. I had a Flat, an inviting stretch where I had to keep reminding bought a bike on arrival in Auckland but purchased myself to save something in the legs for the run. ‘Jake The Snake’, the Kona Cyclocross, with New Zealand’s trails in mind and not an elite road race. My trusty steed Challenge Wanaka is a wetsuit mandatory event which Jake The Snake proved popular with both my fellow meant the holiday budgie smugglers wouldn’t quite triathletes and spectators alike, with a few shouts of cut it… the best I could get my hands on at this late his name as if he was some sort of hometown hero. stage was a surfing wetsuit. I’m not sure if it was the sight of me toiling away in Now back to the morning of the event as I entered unsuitable kit, or the Kiwis just being a generally good Lake Wanaka. The water is famous for being so clean bunch, but I received more words of encouragement that you can drink it straight from the source. It was a at this event than at any before, and it kept me going pleasant temperature, despite the imposing black when things got tough. clouds doing their best to convince you otherwise. With the bikes racked and the sun now beating It was a deep water start so I sensibly trod water down, it was out on the run. The first 10km or so was near the back until the gun went. Being at the back fantastic trail running, as you followed a winding track meant I avoided the frantic start upfront, and was that traced the lake edge and banks of the Clutha able to enjoy stretching out my strokes. My wetsuit River – it was stunning and the standout moment of was comfortable, buoyant and flexible in the the day’s race. The most testing part of the run is the shoulders, but unfortunately it was my long-trusted Gunn Road, a sharp hill that drains all your remaining goggles that let me down this time. Persistent fogging strength. By this time the lack of training really began restricted vision to no more than a metre – it was like to tell, primarily in the form of heavy legs and a jarring swimming blind. I tagged on to the feet in front and lower back pain. It was a case of counting down the stayed with them as long as I could in fear of getting kms, kidding yourself that you can walk the next one… lost. I managed to stick with my unwitting pacer until The home straight brought me back through the second buoy of the one-lap course, after which I Wanaka town, with a well positioned line of lake-front Challenge Wanaka/Getty Images Wanaka/Getty Challenge just swam towards any dark shapes I could make out. bars, filled with those lucky enough to have finished With focus elsewhere, before I knew it my feet could and tucking in to a richly deserved beer, cheering you

Photos touch the ground; I was out the water, goggles off, on as you stride to the finish line. Challenge Wanaka is an incredible event which deserves to be the centrepiece of anyone’s triathlon I RECEIVED MORE WORDS OF calendar. However this late entry stripped me back to basics and I legitimately had no targets outside of ENCOURAGEMENT AT THIS finishing. I was over the moon to cross the line after 7hr11m; even if it had been slow and hard work, I had EVENT THAN AT ANY BEFORE, taken on the challenge and loved every minute of it.

AND IT KEPT ME GOING WHEN Race Discovery is a new online registration platform THINGS GOT TOUGH that goes the extra mile. List your event on racediscovery.com today or contact [email protected] for more details.

58 outdoorsradar.com

10 QUESTIONS WITH… Tassy Swallow We caught up with the UK pro surfer to find out how to get into surfing, whatever your level!

I can swim but I’m not ‘brilliant’ at What’s the first step in it – do I need to improve before I THE OCEAN a surfing lesson for beginners? try surfing? IS ONE OF The first step is understanding your 1Being a strong swimmer is definitely a 2‘playing field’. The ocean is one of the bonus if you are looking to get into surfing. THE MOST most incredible forces of nature and you As stupid as it sounds, 80% of your surf have to show it respect if you want to make session as a beginner will consist of just INCREDIBLE progress. The more knowledge and better battling through the waves to get into a understanding you can have of how a wave good position to catch your wave of FORCES OF breaks; where you want to be (where not to choice. If you feel confident in the water, be, all the safety aspects etc) the more getting bashed around a bit and walking/ NATURE & YOU confidence you will then have when it paddling yourself out through the broken comes to the technical side. waves, it will really pay off in terms of HAVE TO SHOW wasting less of the energy you will need IT RESPECT Do I need to buy a lot of equipment when you’ve finally caught that wave and apparel? you want! Not at all – this is one of the biggest 3mistakes that people looking to get into surfing can make... all the gear and no idea! It’s much better to start out doing a lesson with an Instructor or Surf School who can show you the basics and give you the right equipment suited to your ability. It might seem like a bit of a pain when you’re just itching to get going, but I guarantee it will make it more fun for you in the long run. Once you’ve done one or two lessons, you can go out and just practice, practice and practice – hire your equipment from a local surf shop or school until you feel confident that you want to make the investment into your own equipment and you know what you’re looking for.

Is surfing seasonal? Can I start at any time of year? For a beginner, the summer months 4are a much more forgiving time to learn to surf. The water is a lot warmer, and generally the surf conditions are a lot more mellow. However, to be devil’s

60 outdoorsradar.com INTERVIEW

outdoorsradar.com 61 advocate – my parents pushed me to start surfing in the middle of the winter with my local surf school, and although I absolutely hated them for it at the time, as soon as that first summer came around I could tell how beneficial it had been for me to stick it out and brave the elements. Summer seemed like a doddle compared to the conditions I’d been battling through that winter! If you want to make some serious improvements and push yourself then go for it all year round!

How long do most people take to go from complete beginner to standing on a board in the sea? 5Generally, people can be standing up on their first lesson. It really depends on your teacher, the conditions and how determined you are to get up!

What’s the most common fear/ barrier beginners go through when learning to surf? 6The fear of falling off! Most beginners are scared to be tumbled about in the water, even just to have their head duck under. Whenever I teach anyone to surf, I like to get them first of all to just enjoy bobbing about in the sea, do a bit of bodysurfing, get to grips with how a wave breaks, and recognizing the right/wrong types of waves to catch. When taking a beginner lesson, you’re never out of your own depth, so the worst that is going to happen is that a wave is going to push you back towards the shore – it’s easy to recognise a potential danger and get yourself out of it. ONLY ABOUT 20% OF SURFING IS When did you start surfing? I started surfing when I was seven ACTUALLY RIDING THE WAVES – THE years old. As one of six children, we OTHER 80% IS GETTING YOURSELF 7used to spend a lot of our time running wild on the beach. I used to always INTO THE POSITION TO CATCH THEM! try and stand up on my bodyboard and surf the waves in, that’s when mum thought she should probably try and find

me a school to learn with so I could do it properly. Best thing I ever did!

What were your fears/weak spots that you had to work on? As a young kid you get used to your 8parents doing everything for you, but the thing about surfing is that there becomes a point when you just have to be responsible for yourself. That moment when your dad has helped you get your wetsuit on because you’re only eight years old but then it’s up to you to carry your board down to the beach, get your leash on and paddle out to the waves. Surfing helped me gain a lot of confidence when I was young and made me feel really good about myself. My biggest fear I think was when I got to the ability where I needed to be paddling out past the broken white waves and on to green waves out the back. I used to get so

62 outdoorsradar.com INTERVIEW

See for yourself Learn to surf and have fun at the Boardmasters Festival in Newquay on 8-12 August. It has all the fantastic music acts, activities and cuisine you would expect from a great British festival, but also includes some of the top names in surfing. In a nutshell, Boardmasters is a very unique festival in the fact that since 1981, it has been the biggest international professional surf contest in the country. It’s now part of the World Surf League (WSL) Qualifying Series. This year there are four professional surf ambassadors at the festival who are huge names in international surfing: Ben Skinner, Lucy Campbell, Luke Dillon and Tassy Swallow. Find out more at boardmasters.com.

also helps me think up exercises/drills I can do when I’m traveling, which is great because I don’t always have access to gym equipment, lots of the exercises are done just using my own bodyweight. worried that I was going to get absolutely waves – the other 80% is getting yourself smashed by these monster waves, and into the position to be catching them! How do I find a reputable then when I was actually out there I used Battling the waves, ducking under them, teacher? to freak at the sudden realisation that I paddling etc. uses almost every muscle Hey guys, I’m Tass! Ha-ha… But would have to catch one of those monster group in your body. It’s only in the last six 10 seriously if you ever come to waves to get back to the shore! It was all years or so I think that surfers have really St Ives, hit me up! I love teaching, and I part of improving though, and that started taking themselves seriously, think the most important things you need exciting/nervous feeling you get in the pit training as ‘athletes’, not just surfers that to look for in an instructor (as well as of your stomach when you have to push only surf. I’ve just started working closely knowledge of course) are enthusiasm and through a barrier is what makes the sport with a local strength & conditioning coach passion! Depending on where you are so exhilarating. who has not only improved my fitness and looking to learn, just reach out via different strength specifically to my sport, but has networks on social media – there’s plenty How do you train to be better – it helped me to understand exactly which of surf pages specific to your location, as can’t all be in the sea? muscle groups I need to be working on, and well as Google for telling you the As I mentioned earlier, only about how I can do this in a surf-specific way... not best surf schools in the area. 920% of surfing is actually riding the just pumping weights for the hell of it. He Happy surfing!

TASSY SWALLOW is a pro surfer based in St Ives, Cornwall. Following a successful junior competitive career, Tassy decided to take a temporary sidestep from contests and focus her passion for coaching and empowering women by setting up a social enterprise business in St Ives. 2018 will see Tass’s return to the UK competitive arena, where she hopes she can end the year with some titles under her belt!

outdoorsradar.com 63 TRY SOMETHING NEW Running an ultra marathon Dave Talbot takes us through a few top tips and talks with physios and racers

don’t know why I wanted to run an ultra marathon. Why would any sane (ish) human want to even consider it? A marathon is a terribly long way and an ultra is even further….. You cover a lot more ground than merely miles under your feet: The views, memories, pain, discomfort, joy, elation, weird food, smiles and tears are all longer, harder and brighter during an ultra. For example, my first ultra marathon was on the Cotswold Way. The plan was to run the 100 NEED TO KNOW & DO mile route in two days. That didn’t happen. An ultra marathon is any distance Being the beginner I was at long distance running, I over a marathon (which is 26.2 totally messed up my underwear choice. At mile 17, I miles). The most common distances was getting I some serious chafing. At mile 40 it looked are 50 kilometres (31 mi), 100 like an invisible horse had been put between my legs. kilometres (62 mi), 50 miles (80 At mile 46 I was flagging down a vehicle and asking km), and 100 miles (161 km). for a lift. Fail. A little learning, some better choices and the correct underwear!! Many ultras later, here are Keep moving. Do things on the some top tips. move. Drink, eat, change on the The bedrock for any endurance sport is your aerobic hoof. It will help clock up the miles. fitness. You need to be able to run sustainably, for hours at a time, at less than 75% of max heart rate. Find a friend. Training and This heart and lungs efficiency is only built up over racing with a partner is more time by lots of long steady runs. There is no shortcut enjoyable and often you’ll run for this. Get out and get training. You also need good further and harder as a team. muscular endurance in your legs. It is just as Walk. Everyone does it but nobody important to train for long descents which put more talks about it. On an ultra marathon pressure on your knees, and is a different muscular you are never going to run all of it. movement. And there’s so much more: Practise walking fast on the uphills and jogging on the flats and downs. RELATIVE ROBUSTNESS – this is the amount of time As a rule of thumb if you were to that your body has spent getting used to an activity place a tennis ball on the slope and it or similar activity. If you are running an ultra rolls back towards you, then walk. marathon from being an office worker it will take Pushing with your hands on your longer to be ultra-fit than someone who has spent thighs just above your knees, can their life working on their feet. Ten years as builder reduce your heart rate on hills by would be better preparation than 6 months training 10% compared with running. for someone with a sedentary occupation. make a Most people suffer from the same, repetitive injuries; Walking poles difference. Good use of poles on the runner’s knee, Achilles tendinopathy, calf strain. They uphills makes a huge difference. will all get better but if you have a lingering injury or it happens more than once you need to know why. Train on similar terrain. If Get a good biomechanical assessment from a you’re running a mountain ultra, physiotherapist to identify any potential issues that train in the mountains. If you’re could be avoided. running in fells, put the time into fell running off the beaten track. If DON’T IGNORE PAIN If you develop a niggle when you’re not confident running alone running, change what you’re doing. Run on your toes in the mountains, book a trail more, shorten/lengthen your gait. Keep a few strips running course (adventure-awaits. of K-tape handy and stick them on. In fact, also keep co.uk/intro-to-trail-running).

64 outdoorsradar.com a roll of Dream Tape to hand, this will get you out of most ankle sprain dilemmas. (Remember to learn how to use the tape beforehand).

SPEND TIME ON ONE LEG Ankle stability is crucial. If you can’t hold a single leg stand with you eyes shut for an indefinite period of time, then train until you can. Hop up, down, forward, backwards, sideways on different surfaces. This is essential of you have ever sprained your ankle in the past.

TRAINING SESSION A good session to improve muscular endurance for trail running is the Water Carry. Load up a tight fitting rucksack with 10-20% of your body weight in filled water containers. This helps activate more muscle fibres going uphill. At the top, pour the water out and run down without the weight to ease the loading on your knees.

YOUR KIT WILL GET HAMMERED so play around with gear and shoes on training runs so that everything is well tested before longer runs and races.

CHAMOIS CREAM Cyclists use this to stop chafing. This can be a real lifesaver on long runs.

A LITTLE ELECTROLYTE in your water can make a real difference.

EAT NORMAL FOOD Start eating on your training runs and find out what works for you. Just because you’re running a long way doesn’t mean you need to have five gels an hour – you’ll be very ill. Normal food works.

WEIGHT Keeping it to a minimum makes a difference. Use kit that is ultra lightweight where you can. Learn how much water your body needs and carry just enough. Drink on the mountain when you can. Carry a small compressible cup and keep it accessible when you can drink on the hill.

USE SUN CREAM Like P20 that lets you sweat easily. A FEW EXTRAS TO THINK ABOUT

Weather changes with altitude. training. It can be a lonely place in around to talk to on your way. This becomes even more the heart of the night. You’ll also Another option is to do your own important when you are wearing get colder than you had bargained ultra self supported. Our National just thin lycra and a t-shirt. You for, especially just before sunrise. trails – nationaltrail.co.uk/ – are might set off from the valley in Help your body recover after a perfect place to start. Each trail glorious sunshine and then find training. Cold baths are good for has marked start and finish points the weather becomes suddenly reducing inflammation. Hot baths and trail markers at every cold and wild on the summits. and saunas work wonders for junction, making navigation simple. Carry a lightweight warm layer, easing muscle aches and helping This allows you to enjoy the views windproof top and running recovery. Fascia rollers can get to and keep your map in your pocket. waterproofs as necessary. those parts that stretching can’t. The routes vary in length from the Lightweight hat and gloves Electrolytes or even just some Yorkshire Wolds Way, at a weigh very little but cut significant magnesium supplements after pleasant 79 miles to the whooping heat loss when the temperature training can stop muscle cramp. 630 mile South West Coast Path. drops as you climb. Choose your number of days and Running an ultra isn’t as hard distance, now off you go. Get out If you’re running through the as you think. Most events have there and get training. You can do night on your event, make sure long cut off times, plenty of food anything you put your mind to. you experience this in your stations and friendly racers

outdoorsradar.com 65 THEULTIMATE SPORTS GPS

Touchscreen Buttons OutstandingGPS performance GPS/GLONASS/GALILEO Large 3.5" Hi-Resscreen Hi-Res OS Mapping Very long battery life (16hours) Barometric altimeter Bluetooth Smart Wi-Fi Waterproof (IP68) Shockproof(IK7)

Availableonline and fromleadingoutdoor stores satmap.com | [email protected] | 0845 8730101 FITNESS COACH Tom Dyer Habits don’t have to be a bad thing – it depends how you approach them. Be in control of how your life develops and you won’t look back

ere are two clues for what I’m going to be sharing with you today. Definition #1 - A settled or regular tendency or practice, especially one that is hard to give up. Definition #2 - A long loose garment worn by a member of a religious order. Any guesses? If you guessed the word “THE ART OF LIFE, OR SHOULD ‘habit’, you are correct; I will be focusing on the former definitionH of the word. I SAY ONE OF THE ARTS IN LIFE, The art of life, or should I say one of the arts in life, is to IS TO FOCUS ON HABITS THAT focus on setting habits that serve us. Habits that energise us. Habits that give us pleasure and add both to our lives SERVE US.” and to the lives of others. In other words, good habits. “ Another art in life is to recognise and then eliminate any Behavioural scientist B.J. Fogg has a scientifically proven habits that we have formed, consciously or unconsciously technique for habit formation called the ‘Tiny Habit that don’t serve us. In other words, bad habits. Model’. It’s a three-step process: We are not given a ‘Positive Habits Manual’ when we Start small. enter into this world. We are also not given any Habit 101 Piggyback the new habit on to a current habit. lessons in school, or basic nutrition, financial planning and Congratulate yourself upon completion. relationship advice which one might argue are This model now allows us to create a successful game fundamental life skills! Habits, both good & bad form plan for the things we want most in life. Let’s take the through our early years and once they are set, they can be goal of going to the gym three times a week for an hour a real challenge to reverse-engineer. These habits govern when you currently do no exercise and don’t belong to a our thinking and our actions and they shape the reality gym. It’s a big leap. Let’s look at applying the that we live in today. As John Dryden quotes, “We first aforementioned 3-step process: make our habits, then our habits make us.” Set the three times a week goal, but in week one focus Someone that enjoys success in life, be it in the health of on just one set of one exercise (10 bodyweight squats) for mind, body, bank account or relationships, has developed that workout to be done at home. Easy! Piggyback this successful habits in those areas. This information is worth new habit onto the habit you already have of getting up in its weight in gold as it means that no matter where we are the morning. Congratulate yourself for hitting your with health, fitness, finance or relationships, if we want to target! In week two, step up the number of sets of your improve an area of our life, we need to override our chosen exercise to two sets. Build the sets up over the negative habits with more positive choices. Simple, right? weeks and you’re forming the new habit into an hour. If only it was that easy! Here are the three most common Eventually, progress to a gym. After 1-2 months, the new errors people make when trying to master new habits: habit is set and the willpower required will be minimal. Tell others, get support, share your goals and champion • Trying to do too much too soon. others in their successes and they will do the same for • Not having a well thought-out strategy in place or a you. New habits broken down into a well-considered well-considered reason behind making the change. action plan result in success and successful habits are key • Wanting to see immediate results for immediate to living a life full of meaning, fulfilment and impact. efforts and creating no reward system for small wins.

Think about the mother of all habit change, which is TOM DYER when people set New Year’s Resolutions. Often Fitness Coach Tom teaches smart ways to create more resolutions are centred around ambitious changes and energy, mental clarity and stamina throughout the day – his people try to do too much too soon and subsequently approach focusses on simplicity & having fun. To hear more quickly go back to default. from Tom & Menorca, go to menorcanretreats.com

outdoorsradar.com 67 NEW ADVENTURE

THE FOLLY Global adventurer Pat Kinsella goes on a quixotic quest along the MENDIP WAY, in a fastpacking exercise in escapism

68 outdoorsradar.com NEW ADVENTURE

olly: fol’I, noun – a building in the form of a castle, temple, etc, built to satisfy a fancy or conceit, often of an extravagant and eccentric kind; foolish action; mistake I love a good folly – and England never disappoints. The place is full of the bizarre bricks-and-mortar kind, and there are endless opportunities to indulge in the foolhardy activity kind. The physical folly I’m standing on at the moment is a particularly impressive example of the former: a pointy, but completely pointless, tower, poking over 1,000 feet into the Somerset skyline. Arguably, it was folly for me to climb the 184 steps that wend around the innards of this odd obelisk, given than I’m in the midst of a mission, already slightly knackered and a bit behind schedule. But when you’re suddenly presented with something as randomF as Cranmore Tower, and a good-natured bloke at the bottom invites you to take a look from the top, it would be rude not to. Built in the 1860s for no particular reason that anyone can remember (other than why not?), the tower offers views across five counties: Somerset, Devon, Dorset, Avon and Wiltshire. Mendip Way Meander Also for no good reason (other than why not?), I’m fastpacking the full length of the Mendip Way, trotting along both the East and West sections of the walk, which, when spliced together, form a 50-mile long-distance path, across just one of those counties. Somerset. Which is plenty, thanks. Looking east from the viewing platform, I can see back towards my start point, the market town of Frome, and clearly visible in the other direction are the beguiling bumps and mumps of the Mendip Hills, an Area of Outstanding Natural Beauty that I’m about to explore. Around the ankles of these hills lie the Somerset Levels. Back in the mists of medieval history, when King Arthur allegedly had a home in the ’hood, this was a huge flood plain, and from its flatness Glastonbury Tor (once an island) erupts enigmatically from the haze. Further still is Brean Down, a finger of land jabbing into the Bristol Channel. A place called Uphill, on the coast beside this peculiar promontory, is my final destination, and it looks an awful long way off from up here. I’m not doing the whole thing in one go – that really would be folly – but instead, my plan is to run and ramble along the 19-mile East Mendip Way today (having started late, after dropping my motor off at Weston-super-Mare and catching the train to Frome), to camp out and then do the 30-mile West Mendip Way tomorrow. Hill, Thrills & Spills So far, so silly. But sensibly, I’ve chosen a weekend when most of my compatriots are guzzling booze and goggling at screens showing a royal wedding, followed by an overhyped FA Cup football final that has 1-0 or penalties written all over it. And they’re welcome to both. I’ve scored a bluebird day, have the trails almost entirely to myself, and the hills are full of thrills (and, occasionally, spills – but I’ll get to that.) Fastpacking, fastpak, verb: to combine trail- or mountain running and backpacking Fastpacking is a word that has fallen from fashion

outdoorsradar.com 69 NEW ADVENTURE a bit in recent years, but personally I love the concept and I’m going to cling to it until it comes back into vogue and I’m the coolest kid in (or out of) town. Basically, the term describes an escapade involving some running and some fast walking (and, if you’re like me, a bit of outright ambling as well, stopping occasionally to regain breath and smell the wild flowers), where the protagonist sets out to complete a multiday hiking route in significantly less than the recommended time. Strangely, this idea makes some people a bit cross (as I’ve found out by writing about it in the past and getting my ear bent by fundamentalist online walking evangelists, who angrily declare the use of footpaths for anything other than trekking to be a mortal sin). But I’ve never seen any ‘Walk Don’t Run’ signs on a trail, so they can jog (sorry, stroll) on. Because running doesn’t necessarily mean rushing. It can involve an engagement with the terrain that’s far more tactile than traditional trekkers realise, with every root and rock analysed before the foot falls on it. (I talk a good game here, but truth be told, about halfway along the route, my foot collided with a stone during one dusty descent, sending me into a prolonged 30-metre crash that took a good strip of bark off my left leg.) Such graceful calamities aside, a little bit of speed can quite easily lead to wealth of stealth, too, and often solo fastpackers will enjoy encounters with but it’s deserted and calm as I canter through not shy wildlife that chatty, clattering wanderers can long after dawn on a bright Sunday morning. but wonder about. During my Mendip mission, I spot I’m now negotiating the West Mendip Way, where deer, wild goats, a Peregrine falcon, a bucketload of the hills are far more of a feature. And the elevation bunnies and a unicorn. OK, so maybe the last one was soon starts to kick in, as the path rears up through a white pony with its back to me, but I was a bit tired woods and leads to the precipitous edge of Ebbor by that point, and a recent sugar hit supplied by an Gorge, the less famous of the two dramatic canyons ice cream had shot my imagination into overdrive. that cleave through the Mendip Hills. I share the viewpoint with two earlybird walkers, but we have Wild Garlic Woodland Wafts the place pretty much to ourselves, despite the Starting from the heart of the market square in brilliant blue and cloudless sky. Frome, the distinctive East Mendip Way-markers The same can’t quite be said of the next gorge quickly led me out of town, and along several over, where I descend to a very different scene after miles of sensational singletrack that traces the banks pootling through pretty Priddy. In Cheddar – home of the Mells River. On a sun-splattered Saturday to Britain’s very own grand canyon and the country’s lunchtime, I found myself running completely alone highest inland cliffs – cheesy shops, cracking cafés, across verdant farmland and through woods white amazing caves, fantastic climbing crags, charismatic with wild garlic, which, disturbed by my footfall. gangs of goats and wonderful walking trails all marinated the air with its rich aroma. combine to attract hordes of humans every weekend, Going around the bend at Bedlam, I followed especially when the sun is shining like it is today. Fordbury Water through more woodlands to arrive at Cranmore, where Farhat – the friendly owner of Cooling Refreshment Before Velvet Bottom the towering folly – welcomed me over for a chat. Grabbing an ice cream (food of fastpacking You can camp or stay in comfy-looking rooms next champions), I briefly join a stream of people following to the tower here, roughly halfway along this section the Round-the-Gorge walk, a small tributary of the of the trail, and the highest point on the path. But main Mendip Way, before abruptly finding myself after exploring the folly, I stay focused on my all alone again as soon as I pass Black Rock and enter fastpacking goal and gallop on, towards Shepton the cheekily named Velvet Bottom nature reserve. Mallet, where the path ducts under viaducts and Mountain bikers are my companions after the trail around the town, and then through the trees zigzags along the edge of Black Down and rambles of Dinder and Kings Castle woods to Wells, through Rowberrow Warren to Shipham, but once I which is the end of the East Mendip Way. meet Kings Wood and begin the climb to Crook Peak, With its spectacular gothic cathedral and moat-encircled Bishop’s Palace, Wells is an entrancing place at any time, but I arrive into the arms of WITH ITS GOTHIC CATHEDRAL, a sunset that sets England’s smallest city beautifully WELLS IS AN ENTRANCING PLACE ablaze. The golden glow won’t last long, though, so I grab a bit to eat and head into the hills to find AT ANY TIME, BUT I ARRIVE INTO my intended bivvy spot for the night: Lower Milton campsite, just above Wookey Hole – a pleasingly THE ARMS OF A SUNSET THAT wild place to get your head down. Wookey Hole, of course, is a famous cave system SETS ENGLAND’S SMALLEST and tourist honeypot that attracts thousands of visitors each week (plus busloads of schoolkids CITY BEAUTIFULLY ABLAZE making rude jokes about Chewbacca’s bottom),

70 outdoorsradar.com NEED TO KNOW THE MENDIP WAY stretches almost 50 miles between Uphill, just outside Weston- super-Mare, and Frome in Somerset. THE LONG-DISTANCE Path is divided into two sections, the 30-mile West Mendip Way (Uphill to Wells), and the 19-mile East Mendip Way (Wells to Frome). The route is clearly waymarked in both directions with blue arrows, placed by the Mendips Hills little gaggles of Sunday walkers again begin to gather. AONB, which has recently I still score the summit to myself, though – a small improved parts of the West diversion from the main trail, but well worth it to Mendip Way (so the signage take in the spectacular 360-degree view. From the differs slightly from the craggy top, I gaze across The Levels in one direction, route indicated on OS maps back over the Mendip Hills in another, and out to sea as you pass through Cheddar in a third. Brean is getting bigger, but it’s still a few Gorge and head towards/ miles off, so I scamper down the far flank of the hill from Priddy). and cross the cacophonous M5, which runs like an angry scar across Somerset’s midriff here. A VIDEO and detailed directions (west to east) Chip Shop Rewards can be downloaded By the time I reach Bleadon Hill, I’m feeling the full from the AONB website effects of what will ultimately be a 50km day, and (mendiphillsaonb.org.uk). it’s a relief to finally descend to the coast, where USE OS EXPLORER sheetmaps the thousand-year-old church of St Nicholas sits 141, 142 and 153. impressively atop the cliffs of Uphill. TRAINS run between The sun has already set over Brean by the time I Weston-super-Mare and reach the official end of the Mendip Way, and I’m left Frome via Bristol, and Wells walking the length of wild Weston beach back to the is serviced by buses. The train station in the gathering dusk. My Mendip Mission entire Way can be fastpacked is complete, and I’m the proud owner of a pair of very in 1 to 2 challenging days, sore feet, but I force myself into a little jog. Mainly or walked more comfortably because I’m afraid I might miss the chip shop if I don’t in 3 to 4 days. get a move on, and after such a long, sweaty day, I’m craving salt and stodgy carb-soaked sustenance. GOOD CAMPING is found I make it just in time, and while waiting for my at Cranmore Tower reward, cast an eye across the weekend tabloids. (cranmoretower.co.uk), Shouty headlines tell me what I’ve missed: a lacklustre halfway along the East Cup Final decided by a penalty – scored by a guy who Mendip Way, at Lower Milton cost £32 million – and the one-off appearance of a Campsite (niclee4@gmail. dress that has a reported pricetag of nearly £400,000. com) near Wookey Hole, There’s definitely folly afoot somewhere in all of and at Petruth Camping this, but I’m not sure it’s anywhere near the towers, (petruthpaddocks.co.uk) trails and hilltops of the magical Mendips. in Cheddar.

outdoorsradar.com 71 RUNNING RUN TO THE HILLS

72 outdoorsr d r.com RUNNING FREEDOM IS AT THE HEART OF FELL RUNNING; YOU CAN GO WHERE THE RIVERS AND MOUNTAINS TAKE YOU, BREATHING IN THE FRESH AIR AND EXPERIENCING A UNIQUE LANDSCAPE – IF THIS EXHILARATING OFF-ROAD ADVENTURE APPEALS TO YOU, THEN READ ON… FEATURE JEN & SIM BENSON

outdoorsr d r.com 73 RUNNING

EAVING ALL is that you get to meet like-minded people, THE TRAILS and get advice and ideas about equipment pavements behind and discover new routes and areas.” and heading into remote and wild Tips On Technique places is one of the You’ll find your technique naturally most exhilarating, improves as you spend more time running challenging and in the fells. Muscle strength, co-ordination rewarding ways to and confidence on rough ground all help run. Navigating across you to be a more efficient runner, enabling pathless mountain and you to cover greater distances and bigger moorland might seem elevations with less effort. Running up daunting at first, but hills is a challenging but straightforward with the right kit, skill to train for; Inov-8 ambassador a reasonable level Ben Mounsey recommends hill reps as a of fitness and some great way to get fit and strong for running easily-acquired skills in the hills. “Don’t be afraid of hills,” he anyone can experience says. “They can be your friend. If you the joyous freedom of fell running. incorporate a weekly hill session into your training, then you will see a huge A Brief History Of Fell Running difference in your performance”. Taking its name from the upland areas Many runners struggle to run fast downhill of northern England, particularly the on rough ground, and in fact the more you LLake District, fell races evolved from worry about it, the trickier it becomes. It’s the guides races traditionally held at fairs another thing that will get better the more and agricultural shows. Shepherds and you do it, but mastering some techniques labourers competed to be the fastest across can help, too: look for foot placements a few the hills, with local knowledge, strong steps in advance, try to relax and lean into ankles and an ability to fly down steep, the descent rather than leaning backwards rugged hillsides guaranteeing the winner – this might go against your natural instincts local hero status. Today, there’s a busy but keeps your centre of mass over your calendar of fell races across the country, feet, maximising grip and allowing you to a British Fell Running Championships, use your muscles effectively. Strengthening held annually, and an English Fell Running your ankles and quadriceps through Championship series. The Fell Running cross-training, weights and balance exercises Association, established in 1970 can also help you run better and reduce (fellrunner.org.uk) is a great resource for your risk of injury. finding clubs and races across the country. The fell running community is friendly and Races And Rounds supportive with many great characters in its Fell races continue to be an integral part of ranks. Joss Naylor – also known as ‘Iron Joss’ life for many rural communities, particularly – has lived and run in the Lake District all in the north of the country, and there’s a his life, setting some of the most impressive full calendar of events throughout the year. mountain records, including 72 Lakeland Races are friendly and informal – although peaks with over 100 miles of distance and the running itself is a serious business, of 38,000 feet of ascent in 23h20m in 1975. course – and are usually much cheaper to Now in his 80s, Joss still runs in his local hills. enter than road or trail events. The classic fell races attract some of the biggest names Getting Started in off-road running and include the Ben If you’ve never run off-road before, it’s Nevis Race, the Snowdon Race and the worth starting with short, steady runs and Yorkshire Three Peaks Race. building up your distance and pace gradually. Away from racing are the infamous It takes time to adjust to running over mountain rounds where runners aim to uneven, mixed terrain but stick with it and complete a specified number of peaks you’ll quickly improve. Running with others within a given time. The best-known of these is a great way to get started, especially if are the 24-hour challenges of the Bob you’re unfamiliar with an area. Look for Graham Round in the Lake District (66 miles local running groups or join a guided run over 42 peaks), the Paddy Buckley Round or coaching session where you’ll also learn in Snowdonia (62 miles over 47 peaks) and about off-road running technique and Ramsay’s Round in the Scottish Highlands navigation skills. Fell running guide Dave (56 miles over 23 Munros). For an engaging Taylor (fellrunningguide.co.uk) says: “The insight into what it takes to run the Bob good thing about running in a guided group Graham Round, Feet In The Clouds by

IF YOU’RE NOT COLD, OR WET, OR LOST, OR EXHAUSTED, OR BRUISED BY ROCKS, OR COVERED IN MUD, YOU’RE NOT REALLY EXPERIENCING THE MOUNTAINS PROPERLY

74 outdoorsradar.com THE IMPORTANCE OF GOOD KIT When you’re out on the fells, the right kit will help you stay safe and enjoy the run – you’ll find reviews of some of our favourite kit choices overleaf. Nicky Spinks, Inov-8 ambassador and current holder of the Double Bob Graham Round (an incredible 132 miles over 84 Lakeland peaks in 45 hours 30 minutes), recommends investing in a good, well-fitting pair of shoes and a decent waterproof jacket. She also recommends subscribing to OS Maps online (osmaps.ordnancesurvey.co.uk): “You can study and print off detailed maps of anywhere in Britain, to scale or enlarged. Great for planning routes.” A comfortable waist pack, back pack or race vest allows you to carry and access everything you need. The kit you’ll want to take with you will depend on the expected conditions and duration of your run, plus extras in case of the unexpected. Exposed and mountainous areas are prone to harsh weather that changes rapidly; even if it’s sunny at sea level there may be snow and gales higher up, so be well prepared. Many fell races have a mandatory kit list, so make sure you carry everything required and be prepared to have your pack checked. The following list is a good start, taking you from an easy 5km loop to a full day in the hills:

• Shoes with good grip • Lightweight waterproof jacket – some races also specify waterproof trousers • Water – hydration bladder, bottles, flasks, or a cup if there’s plenty of water where you’re running • Map, compass, GPS device • Basic first-aid kit • Whistle • Survival blanket • Spare clothing – warm layer, hat, gloves • Head torch • Food • Mobile phone THE FELL RUNNING COMMUNITY IS FRIENDLY AND SAFETY ADVICE SUPPORTIVE WITH MANY GREAT CHARACTERS IN ITS Much of the joy of fell running lies in the remoteness of the places you find yourself. But this also means RANKS. JOSS NAYLOR – ALSO KNOWN AS ‘IRON JOSS’ that if something does go wrong you need to be prepared and equipped to deal with it. Here are HAS LIVED AND RUN IN THE LAKE DISTRICT ALL HIS LIFE our top tips for staying safe on the fells:

• Be prepared for rapidly-changing weather conditions and always carry a waterproof layer, a hat and gloves with you. • Take a map, compass, whistle and emergency food with you on every fell run. Consider taking a lightweight survival blanket and basic first-aid kit, too. • Plan your route in advance, including your escape routes. • Let someone know where you’re going and what time you expect to be back. • Don’t rely on GPS devices or mobile phones; make sure you always know where you are on a map. • Run conservatively to minimise the likelihood of injuries and leave you with enough energy to get you home if you do get lost. • On longer runs, eat little and often to keep you mentally and physically alert. • Know how to use a torch or whistle to summon help. The International distress signal is six blasts/flashes repeated with an interval of one minute between each series of six.

Richard Askwith is an excellent read. different location in the UK each year, are you’re running alone in an unfamiliar area The Fell Running Association categorises also a great way to experience running and unsure of your route-finding ability it’s races according to difficulty, distance in remote, mountainous areas with a safest to stick to trails or obvious landmarks, and whether navigational skills are different format to traditional fell races. carefully noting features as you go so required, so you have some idea what These two-day events require you to run you can find your way back. Bare in mind, to expect. A full list of categories is in pairs carrying everything you need for however, that poor weather can reduce available on the FRA website. the weekend including food, a tent and visibility considerably. Good navigation skills If you’re starting out in fell racing, it’s cooking equipment. There’s a range of open up a whole world of fantastic places a good idea to enter some shorter races classes with something to suit everyone; to run, so it’s a skill well worth perfecting. with less ascent and work up as you gain find out more at theomm.com. confidence and experience. If you’re not And Finally ... sure of your navigation skills, go for a race Route Planning Fell running is tough and challenging but that’s waymarked. Lake District-based Joining a group or running with someone a massive amount of fun, so enjoy it! Inov-8 ambassador Ben Abdelnoor, who who knows the local fells are good ways to Remember to stop and take in the views, has raced successfully across the globe explore a new place, but it’s also exciting immerse yourself in your surroundings and and completed a solo Bob Graham Round, to head out alone and really experience the relish the experience of running through says getting involved in clubs and races is remoteness of the hills on a self-supported, some of the most diverse and beautiful a great way to learn about fell running and self-navigated adventure. Take a look at a landscapes in the world, right here in meet other runners. “Get involved with race map of the area and pick out features that Britain. In the words of Richard Askwith: organising: helping out, marshalling and should make for great running, such as ridge “If you’re not cold, or wet, or lost, or the like,” he suggests. “You’ll enjoy putting lines, trails, hills and points of interest. An exhausted, or bruised by rocks or covered something back into the sport. No-one out-and-back run is a great way to start as in mud, you’re not really experiencing does fell running for the money, whether it makes finding your way back easier – this the mountains properly. You need to it’s athletes or organisers. It needs people works particularly well if there’s a nearby hill feel it, to interact with it; to be in it, who want to get involved.” or mountain you want to run up and back not just looking from the outside. You Mountain marathons, such as The OMM down again as you’ll have a completely need to lose yourself – for it is then which takes place in late October at a different experience in each direction. If that you are most human.”

76 outdoorsr d r.com RUNNING ESSENTIAL FELL RUNNING KIT

Inov-8 X-Talon 230 £115 inov8.com Available in either a men’s or women’s fit, this is the latest OMM Ultra Waist Pouch £45 version of the popular X-Talon. The Stickygrip rubber grips theomm.com brilliantly on wet rock. The upper is protective and doesn’t Designed to carry all you need on a absorb water, so the shoe stays lighter, while the Powerflow+ fell race, supported ultra or longer midsole means they’re cushioned enough for running on training run, this simple waist pack harder surfaces. With a snug fit through the forefoot and a is comfortable and practical. It holds low profile, these are precise even on the most technical trails. 6 litres of kit and a small water bottle while keeping your back and shoulders free, so therefore cooler.

Inov-8 All Terrain Pro Vest 0-15 £130 inov8.com A race vest-style pack allows you to carry any kit you need stably and comfortably Salomon S-Lab Speed 2 £150 salomon.com on your back, but still access nutrition Combining a narrow fit for precision and minimal foam and essentials from the shoulder strap- so they stay light even when wet, the S-Lab Speed’s mounted pockets. The All Terrain Pro Vest Contagrip® sole delivers traction in wet, muddy or loose goes one step further; it’s a stripped-back surfaces, and resists clogging. A protective mudguard super light vest with a small back pocket around the foot along with a cushioned midsole means and front strap pockets or you can add they’re also comfortable on hard-packed and rocky surfaces. the 15L back pocket. It’s very comfortable in either guise and doesn’t bounce.

Inov-8 AT/C Ultrashell Waterproof Jacket £120 inov8.com This unisex jacket comes in around 100g and packs up very small. It’s waterproof, so it will pass mandatory gear checks and offer protection should you need it. The Ultrashell is transparent so that you can read a race number through it. OMM Halo Jacket £110 theomm.com Available in men’s- or women’s-specific cuts and colours, the Halo is a superlight (around 100g) and packable waterproof jacket. It will pass any race kit inspection and keep you dry in a downpour.

JEN AND SIM BENSON are writers, photographers and endurance athletes. They are the authors of several guidebooks including Wild Running, Amazing Family Adventures and The Adventurer’s Guide to Britain. See jenandsimbenson.co.uk.

outdoorsr d r.com 77 Copyright Chris Bonington Picture Library Photographs Mark Bailey Interview Interview

78 outdoorsradar.com INTERVIEW

INSPIRED BY THE BEST SIR CHRIS BONINGTON The British mountaineering extraordinaire, whose career has included 19 expeditions to the Himalayas, with four to Mount Everest, speaks about the early influenceson his adventurous streak, scaling Annapurna and his future plans

ou have completed extraordinary climbs of the south-west face of Everest and the south face of Annapurna, but where did your outdoor adventures begin? I was born into a single-parent family in Hampstead, and Hampstead Heath was really my childhood playground. But I had to be sent off because my motherY was earning a living when the war started. I was five. I ended up in the Lake District – our whole school was evacuated to the Lakes. That’s when I started doing a bit of adventure. Also, when I was a child, my mother had the problem of what to do with me in the holidays, so I would go off and stay at friends or go to holiday farms. All of this encouraged a sense of independence and adventure. THERE WAS THIS there were no other young people at When we were in Somerset, when I INTRIGUING LITTLE all in Blackrock, south of Dublin, but was about 14, I remember how much also being able to see the Wicklow I loved wandering around the Quantock PEAK CALLED SUGAR Hills. There was this intriguing little Hills and onto Exmoor by myself. I had peak called Sugar Loaf, a nicely shaped a bicycle so I could cycle and also go LOAF, A NICELY hill, and I just thought: I’d like to walking – that sense of adventure climb it. So I got the bus and went started very early. SHAPED HILL, AND and walked up it.

What do you remember about your I JUST THOUGHT: I’D How did your interest in rock climbing first climbing experience in the LIKE TO CLIMB IT. and mountaineering develop? Wicklow Hills of Ireland? When I was staying with my great-aunt That was when things really changed. SO I WENT AND Polly, I remember being very bored It was a combination of both being in when she had a tea party with her big Ireland with my grandfather, because WALKED UP IT group of friends, but on the table was

outdoorsradar.com 79 a book of pouches filled with pictures of mountains in Scotland. I can remember being absolutely enthralled and thinking, gosh, what a wonderful I THINK WITH THE PARTICULARLY DIFFICULT MOUNTAINS, place to go to! That summer after I had discovered climbing, I spent the whole YOU ARE ACTUALLY CHALLENGING THE MOUNTAIN. YOU eight weeks of my summer holidays in Scotland. I think it cost £2 a week and ARE CHALLENGING NATURE. YOU ARE CHALLENGING you could just about live on that if you stayed in hostels, ate very simply and THE AVALANCHES. YOU ARE CHALLENGING EVERYTHING hitchhiked everywhere. But it was a wonderful way of starting out.

What drove you to try to take on bigger challenges, like making the first British ascent of the Eiger? The Eiger was a natural progression. Until that time, I had only climbed in Britain, but I had experienced some quite powerful adventures on the Scottish hills. I had got to know Hamish MacInnes in that time and he was one of the top climbers in Britain. So I was very lucky as a 17-year-old to be climbing with him in Glen Coe during my summers. I wrote to him and suggested we climb in the Alps. In his reply postcard he said: ‘Yes, great, I will meet you in Grindelwald and we will go for the north wall of the Eiger.’ I should have thought: this is ridiculous! I knew how good he was, but I must admit that the moment I got to Grindelwald and looked up and saw the north wall of the Eiger, I realised it was something totally outside my experience. But the circumstances gave me no chance to change my mind, and we just started up it. The weather was threatening and with a front coming in I knew we had to get down that night. But if it was a perfect night, I think I might well have had my first ascent of the north wall of the Eiger. When I finally did it (in 1962), it was incredible.

How did you deal with nerves on the biggest mountains in the world? Nerves usually come in anticipation. So the night before, when you were bivouacked below the north wall of the Eiger and had too much time to think, you can’t sleep as you are worrying about it so much. But it is not so much about how you cope. I don’t think I have a mechanism for coping with it. It is just something that happens. You can have that same fear over major business decisions, too, like whether you get involved in an enterprise, and yet you essentially still have the temperament to say: Yes, I am worried. But I am going to do it anyway.

Do you enjoy the personal battle between you and the mountain? I think particularly with difficult, awkward mountains, you are actually challenging that mountain. You are challenging Nature. You are

80 outdoorsradar.com INTERVIEW

challenging the winds. You are the original plan. They were stronger challenging the avalanches. You and so it was just up to us to support are challenging everything. It is them. The following day, it was still different when things go well; when you stormy on the lower part of the are almost climbing the mountain, and mountain and we couldn’t imagine you are not fighting it. That is the best them going for it, but it wasn’t as bad kind of experience. But on really hard higher up and they climbed 1000m ones like Everest and The Ogre, you in a day on their final push for the almost felt like it is personal. It was summit. It was an extraordinary an ogre; it was a person you were piece of climbing on their part. fighting and struggling with. Do you still enjoy being active You led the first successful ascent outdoors today? of the south face of Annapurna. When I climbed the Old Man of Hoy On one night, you were forced to at 80, I messed my back up and that bivouac in temperatures of minus hasn’t fully recovered. But next year, 30 degrees. Was it one of your I hope to be doing a lot more of getting most challenging climbs? out and climbing. I love Scotland. It was bloody uncomfortable! The This year, we have had one little south face of Annapurna stretched us trip to Scotland and next year we are to the limit. We couldn’t use the Sherpas determined to have more. It has been on the face itself, because it wouldn’t ages since I have spent any time in the have been fair to ask them to do it. south-west, which is lovely. When you So there were just the six of us doing are 83, you can say: Oh, time goes so it, not only pushing the route out, but fast! But I want to stay fit so I can do doing the load carrying as well. The all the things I want to do! higher we got, the more difficult it became. Towards the end, people Are there are mountains you would were completely burnt out and weren’t still like to climb? going to recover. When we hit the I have been to loads of mountains it final bit, the monsoon was nearly would have been nice to have climbed, upon us and Ian Clough and myself but that opportunity passes. I want were in the penultimate camp with to go back to Nepal and get out to Don Whillans and Dougal Haston in interesting places and do interesting the top camp. It was just a matter of and fun things. I want to see more of trying to keep them supplied. France and there are a lot of places in The plan was for them to establish Europe I haven’t looked at. I like finding a very top camp, but they couldn’t places where it is fun to explore and make it to the top as the weather walk. I have done so much and enjoyed was so bad. So they came down and so much. OK, there has been joy and there were four of us crammed into grief, but I am lucky that I have had a tiny little tent. We got no sleep and a fantastic life. it was bitterly cold. The wind was blasting all night and at that point it Ascent by Sir Chris Bonington is out was obvious that we couldn’t stick to now, priced £20

outdoorsradar.com 81 INJURY PREVENTION Running Shoe Insoles: Do I Need Them? Matt Phillips takes a deeper look into the use of insoles and orthosis, and asks: what exactly are their benefits?

82 outdoorsradar.com MATT PHILLIPS is a Running Injury Specialist & Video Gait Analyst at StrideUK & Studio57clinic in Sussex. Follow Matt on Twitter: @sportinjurymatt

outdoorsradar.com 83 he response to last month’s feature are categorised into three types: High Arch, Neutral on ‘How to choose running shoes’ Arch, Low Arch. Prior to purchase, a runner is typically was overwhelming, and of all the KINEMATICS asked to stand on some form of pressure plate from emails we received, one question that which an imprint of the feet shows whether the stood out was ‘how about custom VS KINETICS runner has low, neutral or high arches (a modern Modern research into the use insoles?’ When buying running shoes, version of the ‘Wet Foot Test’). The assumption is of orthoses may well cast light many of you have found yourself that in order to have an efficient, healthy, injury-free onto why insoles seem to help some being asked if you would like to spend running gait, you need to achieve a ‘neutral’ arch runners some of the time. In simple a little extra on a ‘superior insole’ selected from height at midstance (when the body passes over terms, assessment of the effect a T stand next to the till and in some running stores the weight-bearing ankle). Unfortunately, despite and suitability of an orthotic ‘moulded to the shape of your foot’ in order to the popularity of such tests, there is and never has device involves two branches ‘enhance the fit and comfort of your shoe’. This been any scientific evidence to support such a claim. of mechanics: obviously all comes at an extra cost, so the important question we must ask is: do these – the study My Insole Worked For Me insoles really make much difference? Kinematics There is no doubt that some runners who purchase of movement, i.e. angular There is no doubt that some runners feel that the insoles based on their ‘arch type’ do report benefits. changes and alignment. addition of a customised insole to their running However, as we mentioned above, other runners shoe has either helped reduce injury or improve Kinetics – the study of using the same method of insole selection do not performance. Whether the observed benefit the cause of movement, i.e. see any benefits, and some end up worse off. We was down to the custom insole or the product forces and torques. must therefore conclude that the runners who see of other factors like rest, natural tissue healing Studies show that although putting benefits do not see them because of a ‘fixed’ arch or better training habits is almost impossible an insole or orthosis into a shoe issue. There has to be another reason. One explanation to demonstrate, but if you find something that brings about kinematic changes is correlation rather than causation, i.e. just because seems to help, then who cares? The problem lies in in some runners (change of foot ‘B’ happens when you start doing ‘A’ does not mean the fact that just as many other runners sold the position/alignment), we do not see ‘A’ was the cause. The fact that a runner sees pain same insole using the same reasoning will have kinematic changes in all runners. disappear or performance improve the same time experienced no change at all, and some may have The same studies do however show they start using a new insole could well be down to even found themselves suffering more injury/pain that we always see kinetic changes. another factor other than the insole, e.g. natural than before, or reduced performance. These The insertion of orthoses always healing, a change in training routine, better nutrition, inconsistencies highlight the same potential results in a change in forces. a change in mental attitude, etc. That said, the insole flaws in the sale of custom insoles as we find in This is important because both could have been responsible for the reported benefit the sale of running shoes: there is no doubt they running injury and performance and thanks to modern research we may be getting make a difference; we just don’t know how. are heavily linked to the ability closer to understanding why. of the body to deal with forces. Insoles Vs Orthoses? In the case of injury, if an orthosis Before we delve any deeper, it is important at manages to alter kinetics such How Should We Choose Insoles? this point to differentiate between insoles and that an injured tissue no longer In accepting that the successful implementation of orthoses. The distinction is sometimes tricky, has to deal with such a high force, insoles and orthoses is more likely due to changes in but the most important one is that in contrast the runner may well find they are forces rather than changes in visible alignment, the to insoles, a foot orthosis (plural orthoses) is now able to run without pain while traditional method of prescribing insoles and orthoses made specifically for your needs by a trained the tissue has time to heal. according to arch height should no longer be used. specialist (e.g. podiatrist). They can be divided The problem is, we can’t see forces without specialised into two categories: equipment and training so to maximise the chances of finding a suitable insole or orthosis we should really • Functional orthoses – engineered with the aim consult the services of a foot specialist who is up to of modifying the structural and functional date with modern research and has the technology to characteristics of your skeletal system in an observe kinetics as well as kinematics. In designing an attempt to reduce a specific pain. orthosis, the professional (normally a podiatrist) will take into account desired surface geometry (shape/ • Accommodative orthoses – made to provide contour), load-deformation characteristics (stiffness), cushion or comfortable support underneath and any necessary frictional characteristics (top cover your foot, but not really meant to correct selection) specific for that particular runner at that any dysfunction. particular time (e.g. stage in their rehabilitation). If budget or personal preference means that Insoles are not designed with just one foot in you want to try and find an off-the-shelf insole mind. They are prefabricated and mass-produced. yourself, my advice would be to ignore any When they were first introduced to the market, ‘arch type’ test and instead listen to your body. they served to simply enhance comfort, but Experiment with insoles to see if they result in expansion of the health and fitness industry has reduction of symptoms or improve performance meant that today a huge variety of off-the-shelf in the same way that you should experiment with insoles are now available offering different running shoes to find what works for you. That said, forms of support and cushioning to meet the remember that the majority of running injuries are needs of different types of runner. Unfortunately, caused by inappropriate training, i.e. too sudden an as we saw in the case of traditional running increase in frequency, intensity or duration. Relying shoe recommendation, the model used to sell solely on the addition of an insole to deal with a these insoles is similarly flawed. running injury rarely brings success; it is simply one of many tools to consider. As always, in the case of Arch Type Model severe or persistent pain, seek the advice of a health As with the traditional method of prescribing care professional who is up to date with the research running shoes, most brands of off-the-shelf insoles and able to provide you with suitable options.

84 outdoorsr d r.com INJURY PREVENTION

INSOLES ARE NOT DESIGNED WITH ONE FOOT IN MIND. THEY ARE PREFABRICATED AND MASS-PRODUCED

outdoorsr d r.com 85 ADVENTURE ATHLETE Gemita Samarra Listening to your body and letting how you feel, rather than how you think, guide your nutrition, is something we should all be trying

ou’re about to read a column about nutrition, written by someone who has been living off of pasta pesto out the back of a van for the past month, so I’ll just leave you with that thought for a minute. You’re still here. Amazing. For whatever reason that might be, I do have some “IF YOU’RE NOT HUNGRY, thoughts that I should probably practice more of myself! I travel a lot, which means one of two DON’T EAT FOR THE SAKE OF things. YI either eat like a king and have 3 x 3 course meals a day, or it’s the total opposite and I eat 1-2 meals a day IT. TRY TO EAT WHEN IT SUITS consisting of hummus and a vehicle to get hummus to my YOUR TRAINING.” face, or pasta pesto. Now considering I am basically “ travelling 350 days a year, you’d think I would have a better system than this but I just don’t! I often work in • Breakfast is the most important meal of the day. This refugee camps, so in the months/weeks running up to one is almost pains me to say, as I LOVE breakfast, but if living in a camp, I usually eat as much as possible in you’re not hungry, don’t eat for the sake of it. If you have ‘preparation’ but end up eating three solid meals a day in enough energy, there is no harm in a light breakfast. the camp anyway. Eating is also how I trick my way through surviving jet-lag. I basically eat for the entire Here are some of my favourite and most basic tips: duration of the flight; yeah that’s me, the aisle hogging snack monster you’d rather replace with a screaming • Eat when you’re hungry, stop before you get full. baby. The point is, I just seem to eat endlessly, and it’s definitely stemmed from growing up as an ‘athlete’ and • Eat food in it’s most natural state as possible. I’m not having carb-heavy meals for breakfast from the age of saying a raw food diet, but for example, eating a piece of 2... there was no hope. fruit instead of blending 18 pieces of fruit into a smoothie I know I’m young and have a generous metabolism, but I is probably better. The same as most vegetables holding can’t say it’s massively affected my weight, physique or their nutrients a lot better when raw or lightly cooked. performance. I do see a lot of nutritional fads that people use as excuses to achieve something that can only really • If you’re not hungry, don’t eat for the sake of it. Try to be achieved through eating slightly less and moving eat when it suits your training and when you’re hungry. slightly more. And at the end of the day, unless we are training to become professional athletes, most of us can • Find healthy foods you actually enjoy. The same with get away with a relatively relaxed diet providing we do training; you won’t keep up anything you don’t enjoy it. enough of the sport we’re trying to excel at. Here are some of my least favourite tips I’ve heard along the way; • Eat locally sourced food. Eating sustainably is important. • Carbs are bad. Well if you read the above, you’ll know that I am a huge carb advocate and providing you’re not Now I just need to learn to take a slice of my own advice! eating the simple fast releasing carbs, I would say carbs are invariably the largest part of my meal. GEMITA SAMARRA • You need to eat meat and drink protein shakes to get Gemita started her career as a stunt woman and actress

David Wren strong and muscly. Aside from the fact I’m plant based, I doing films such as 007’s ‘Spectre’ and ‘Game of Thrones’, just think that protein has been strongly overrated. Yes- but knew her heart was in something a lot deeper. Now it’s important for repairing muscles, but it’s not the she produces documentaries on environmental, animal golden ticket to a PB. Fibre is equally important and and human rights issues, and is also an adventure athlete

Photograph there’s plenty of protein in a plant based meal. who enjoys surfing, climbing, trail running and free diving.

86 outdoorsradar.com HEALTH & NUTRITION

Tenzing £14.99 for 12 cans This new natural energy drink is bursting with energy-giving Wellbeing news ingredients, including green coffee, guarana and green tea, but with Look after yourself during and after training... only 5% sugar (the same percentage naturally found in your blood). Oh, and it’s delicious – try it! teamtenzing.com kokolokahi Clarity oil £39.50 It’s always worth spending a bit extra on your post-race recovery products. This oil contains argan shea and coconut oil to sooth tension, ease muscles and rub away stress – it’s perfect for pre- race or post-race massage. sharedbeautysecrets.com

Daily UV Hair Protector £24 for 150ml We’re all so diligent about skin protection in the summer, but what about your hair? This spray protects hair from UV rays, chlorine damage and salt water – perfect for running, swimming, surfing.... ultrasun.com

Natural Instant Porridge £4.99 for 400g For so many of us, porridge is our go-to breakfast on race/ training mornings. This delicious range is naturally Dry Eye Gel £8.95 for 15ml sweet, vegan and dairy- & Sooth dry, itchy and sensitive skin around gluten-free; and ready in 60 the eyes this summer, with an anti- seconds! Flavours: Goji Berry inflammatory eye gel. This one contains a & Pumpkin seed, Blueberry natural phytosteroid, shown to reduce & Banana or Strawberry & inflammatory conditions like eczema and Peanut Butter. Yum! thegreat dermatitis. skinshop.co.uk britishporridgeco.co.uk www.elagen.com ELAGEN TM Recovery . Protection . Performance Eladon

outdoorsr d r.com 87 HOW TO BUY YOUR SUBSCRIPTION OFFER 1: DIGITAL EDITION: PLEASE VISIT POCKETMAGS.COM OFFER 2: PRINT EDITION: COMPLETE THE ORDER FORM BELOW

PYES! I WOULD LIKE TO SUBSCRIBE TO OUTDOOR FITNESS MAGAZINE YOUR DETAILS Mrs/Ms/Miss/Mr ...... Forename ...... Surname ...... Address ...... Post / Zip code ...... Country ...... Daytime phone ...... Mobile ...... Email ...... SAVE MONEY ON THESE SPECIAL OFFERS IF DELIVERY IS TO A DIFFERENT ADDRESS, COMPLETE BELOW Mrs/Ms/Miss/Mr ...... Forename ...... Surname ...... Address ...... Post / Zip code ...... OFFER 1: DIGITAL EDITION Country ...... Daytime phone ...... Mobile ......

We may wish to contact you regarding our special offers that we believe would be of relevance to you. Please tick the boxes to tell us all the ways you would PAY JUST £28.99 prefer to hear from us Email Post Phone Text Message. We will not pass your details onto third party companies. FOR 12 ISSUES * BEST UK DEAL SAVE 16% BEST UK DEAL SAVE 16% AllSAVING of our digital magazine51% I WISH TO SUBSCRIBE BY DIRECT DEBIT PAYMENTS OF £49.90 FOR MY FIRST 12 ISSUES (SAVING 16%). I UNDERSTAND THAT MY SUBSCRIPTION subscriptions and issues can be WILL CONTINUE AT THE SAME LOW RATE WITH PAYMENTS TAKEN EVERY downloaded from anywhere in the 12 MONTHS - UNLESS I WRITE TO TELL YOU OTHERWISE. world and read on PC, Mac, iPad, Instructions to your Bank or Building Society to pay by Direct Debit iPhone, Android devices, Kindle Fire, Name of Bank ...... Windows 8 devices and any HTML5 Address ...... compatible device...... Postcode ...... Account name ...... Sort code Account number

SINGLE ISSUE ONLY Signature ...... Date ...... £3.99 Direct Debits from the account detailed in this instruction subject to the safeguards Originator’s Id number assured by the Direct Debit guarantee. I understand that this instruction may remain with Kelsey Publishing Ltd. and, if so, details will be passed electronically to my Bank 837383 or Building Society. PAY BY CHEQUE / DEBIT / CREDIT CARD

UK: 6 issues £29.94 UK: 12 issues £59.88 SAVING 9% £54 USA / EUROPE: 12 issues £72 REST OF WORLD: 12 issues £78 I enclose a cheque made payable to Kelsey Publishing Limited (Drawn from a UK bank account) Please debit my Visa Visa Debit MasterCard Card number *Discount calculated from print issue of £4.99 Security number Valid from ...... / ...... Expiry date ...... / ...... Signature ...... Date ...... AVAILABLE ON UK ONLY: PLEASE SEND COMPLETED FORM TO: THE APP STORE AND FREEPOST RTKZ-HYRL-CCZX Outdoor Fitness & Adventure Subscriptions, Kelsey Media Ltd., Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG POCKETMAGS INTERNATIONAL ONLY: PLEASE SEND COMPLETED FORM TO: Outdoor Fitness & Adventure Subscriptions, Kelsey Media Ltd.,Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG,UK PHONE TOLL FREE FROM USA:1-888-777-0275 (7am-3pm EST) TYPE IN YOUR BROWSER: INTERNATIONAL ONLY PLEASE CALL: 0044 (0)1959 543 747 PKTMAGS.COM/OUTDOORFITNESS Offer closes on the 31 December 2018. Here at Kelsey Publishing we take your privacy seriously and will only use your personal information to administer your account and to provide the products and services you have requested from us. We will only contact you about our special offers via the preferences you have indicated above and you can update these at any time by emailing us at [email protected] or by calling us on 01959 543 747. OFIP0718 SUBSCRIBE TODAY SAVE MONEY ON THESE SPECIAL OFFERS

OFFER 2: PRINT EDITION UPSAVE TO16% 12 ISSUES FOR THE PRICE OF 10* NEVER MISS AN ISSUE FREE DELIVERY DIRECT TO YOUR DOOR

ONLINE 1 shop.kelsey.co.uk/oﬁ POST 3 2 Fill in the form and send to: FREEPOST RTKZ-HYRL-CCZX, Outdoor Fitness & Adventure Subscriptions, Kelsey Publishing Ltd., EASY Cudham Tithe Barn, Berry’s Hill, Cudham, Kent, TN16 3AG WAYS CALL OUR SUBSCRIPTION TEAM 3 01959 543 747 & quote offer code OFIP0718 TO ORDER Hotline open: Mon - Fri 8am - 6pm.

*UK Direct Debit print offer only. Pay just £49.90 (saving 16%) for 12 issues. healthspan Professional sports nutrition

NEW

Veganprotein with nothing missing

20gprotein

Complete aminoacidprofile

Addedvitaminsfor improvedabsorption

Unflavouredfor versatility

FREE greattasting flavourdrop £5 OFF TRIAL PRICE* £24.99 NOW£19.99

ENTEROFFERCODE HEALTHSPANELITE.co.uk/protein EOFFMA *Quotecode EOFFMA when ordering at checkout. Please allowuptoﬁve working days fordelivery. Free delivery on all Healthspan Elite® orders delivered to UK addresses. Single use only.Voucher valid until 31.07.18atwww.healthspanelite.co.uk and only when purchasing Healthspan Elite® products. FREE UK DELIVERY Nutrition

» RECIPES p92 » MOOD FOODS p97 » HYDRATION p100 » DIET DILEMMAS p104 » MEDICAL CONDITIONS p107 » ABOUT ORTHOREXIA p110 p100 How to hydrate effectively during summer training.

outdoorsradar.com 91 RECIPESfor Summer Training Struggling to fuel your workouts effectively in the hot weather? Not in the mood for pasta? Author of Go Faster Food, Kate Percy, brings you her collection of deliciously light summer recipes which will pack in the energy without nailing you to the floor …

hen we exercise in hot On the menu temperatures First up, a little taste of Tuscany with NUTRITION PER SERVING (4) our bodies have a Panzanella Salad. Amazingly light, it’s Energy (kcal) 479 Protein (g) to work harder loaded with an array of vitamins and 35 Carbohydrate (g)21 Fat (g) than usual to minerals to boost immunity levels and 29 Of which sugars (g) 7 maintain efficiently replace electrolytes lost Of which saturates (g) 4 Salt homeostasis; through sweat, as well as anti- (g) 2 Fibre (g) 4 this is your body controlling its internal inflammatories to reduce muscle soreness. environment W to maintain stability, For vegetarians, my #gofaster Turlu Turlu including a stable body temperature. As is a Turkish-inspired combination of our bodies work at greater intensity, the peppers, courgettes and aubergines with utilisation of our fuel changes – with a chickpeas and spices. I chose this as a preference over carbohydrates versus fat. source of slow-releasing carbohydrate, So, like it or not, ensuring you keep an protein and healthy fats, but it’s packed adequate level of carbohydrates in your with vitamins, minerals and fibre too. diet when exercising in warmer conditions Next is Aubergines stuffed with freekeh, is very important. Your sweat response is lamb and pomegranates. An alternative to more sensitive too; you are likely to sweat rice or couscous, freekeh is rich in calcium, earlier and with greater volume. So you magnesium and potassium and is higher in must also stay on top of your hydration. protein than most grains. It’s also a source of low GI carbohydrate to sustain energy. What the heart wants Brimming with energy-boosting Hot conditions can impact your appetite vitamins, sustaining carbs, protein, healthy as well, making it harder for us to get fats and phytonutrients, including the those carbs down us. We crave lighter powerful antioxidant beta-carotene, the meals – a few prawns on the barbie and a Queen Squash Salad with Chilli and salad, perhaps, rather than heavy nail- Pumpkin Seed will support the immune you-to-the-floor dinners. We tend to eat system during training. out more, which for some reason seems to Many foods have a high water content always involves bread in some sort of for hydration; with a 97% water content, refined form. But I have ways and means watermelon is packed with electrolytes to to boost your carb intake without you replace those lost through sweat. Paired really noticing! Try some of these Go with salty feta in the Watermelon and Faster Food recipes; rich in unrefined, Feta Salad, you’ve got a massive 900mg sustaining carbs, they are summery and sodium and 560g potassium per portion, light on the stomach yet surprisingly calcium and magnesium, and a healthy energy-fuelled … portion of protein.

92 outdoorsradar.com NUTRITION SPECIAL PANZANELLA SALAD WITH SARDINES Prep time – 15 mins Cook time – 5-10 mins

Ingredients to serve 4 • 2-3 thick slices sourdough bread • 6 ripe tomatoes, quartered • 3 peppers, 1 red, 1 yellow 1 orange, deseeded and quartered, lengthways • 1 red onion, peeled and very thinly sliced • 2 tbsp capers • 4 large or 8 small sardines, scaled, washed and gutted (fine to use tinned sardines in olive oil instead) • 25g fresh basil, roughly chopped • Sea salt • Plenty of freshly ground black pepper • 1 lemon, sliced, for decoration

For the dressing: • 2 tbsp red wine vinegar • 4 tbsp extra virgin olive oil

Method 1. Break up the sourdough bread into bite-size chunks. 2. Put the tomatoes and peppers in a bowl and season well with salt and freshly pepper. Then add the peppers, onion and chunks of bread. 3. Rinse the capers in a colander (otherwise they can be very salty) and shake dry. Add these to the bowl too. 4. Whisk together the dressing ingredients and then stir into the salad, so that all the salad is coated with the dressing. Taste – you may need to add more seasoning or olive oil. 5. Stir in the basil leaves, leaving a few to scatter over for decoration later. Leave while you cook the sardines, to let the ingredients soak up the dressing. Now cook the sardines. Pat them dry with kitchen paper and sprinkle with a little sea salt. 6. Heat up a griddle pan or grill until it is nice and hot and cook the sardines. Fresh ones will take about 3-4 minutes each side, tinned ones will just take about 30 seconds each side. Remove from the heat and set aside. 7. Arrange the salad on four plates and lay the sardines over the top. Top with basil leaves and black pepper. Serve with the lemon slices. TURKISH TURLU TURLU WITH GARLIC TAHINI SAUCE NUTRITION PER SERVING Prep time – 10 mins • 1 tsp ground allspice Method 4. For the tahini sauce, Energy (kcal) 514 Protein (g) Cook time – 45 mins • salt and plenty of freshly 1. Preheat the oven to pound the garlic and salt to 12 Carbohydrate (g) 0 Fat (g) Ingredients to serve 4 ground black pepper 200°C/gas mark 6. a paste with a fork or 32 Of which sugars (g) 9 Of • 1 x 400g can of 2. Chop up the vegetables pestle and mortar, put into which saturates (g) 4.5 Salt For the turlu turlu chickpeas, drained into 2–3cm chunks and put a bowl with the tahini paste (g) 1.3 Fibre (g) 12 • 2 courgettes • 250ml passata (about ½ them all into a bowl with and whisk in the lemon • 2 large tomatoes jar) the olive oil, the crushed juice. Using a fork, • 1 aubergine • large handful of herbs garlic, whole garlic, the gradually whisk in about 6 • 2 sweet peppers, 1 (flat-leaf parsley and spices and some salt and tbsp water, until you have a green, 1 red coriander, or fresh thyme pepper. Mix together so thick creamy sauce. Add • 3–4 waxy new potatoes and oregano), roughly that the vegetables are salt and pepper and then • 1 onion, peeled and cut chopped coated with the oil mix. drizzle with the olive oil. into thick slices 3. Lay the vegetables 5. Heat up the passata and • 1 fennel bulb, cut into For the tahini sauce (except the courgettes) the chickpeas in a pan, then thick slices • 2 cloves of garlic, peeled onto a really big roasting gently stir into the • 4 cloves of garlic, • large pinch of salt tray so that they form one vegetables. Bake for a peeled, 2 crushed and • 3 tbsp tahini layer and pop them into the further 5 minutes. 2 whole • juice of 1 lemon oven for about 40–45 6. Remove the vegetables • 6 tbsp extra virgin olive • 6 tbsp water minutes or until they start from the oven, add the oil • salt and freshly ground to caramelise. Turn the herbs, check for seasoning • 1 tbsp each coriander black pepper vegetables every now and and transfer to a serving and cumin seeds, crushed • 1 tbsp extra virgin then. Stir in the courgettes dish. Scatter with with a pestle and mortar olive oil after about 25 minutes. the tahini.

outdoorsradar.com 93 NUTRITION PER SERVING (4) Energy (kcal) 511 Protein (g) 29 Carbohydrate (g)68 Fat (g) 18 Of which sugars (g) 24 Of which saturates (g) 4 Salt (g) 1.8 Fibre (g) 23

FREEKEH, LAMB & POMEGRANATE STUFFED AUBERGINES WITH YOGHURT SAUCE NUTRITION PER SERVING Prep time – 30 mins Method few grinds of black pepper. Set aside Energy (kcal)305 Protein (g) Cook time – 40 mins 1. Pour the freekeh into a bowl, cover with for later. 9 Carbohydrate (g) 23 Fat (g) cold water and leave to soak. Cut the 3. Heat a tbsp olive oil in a medium-sized 22 Of which sugars (g) 6 Of Ingredients to serve 4 aubergines in half lengthways and score non-stick frying pan and sauté the lamb which saturates (g) 6 Salt (g) • 4 medium aubergines the white flesh with a sharp knife in a mince over a high heat for about 5 minutes, 1 Fibre (g) 1 • 150g freekeh (use bulgur wheat as an crisscross pattern. Sprinkle generously until nicely browned, almost caramelised. alternative) with salt and leave for 30 minutes. Transfer to a plate, then add a little more oil • 3 tbsp olive oil 1. Preheat the oven to 180°C/gas mark 4. to the pan and very gently sauté the onion, • 200g minced lamb Pat the aubergines dry with kitchen paper, garlic, and red pepper for about 5 minutes, • 1 onion, peeled and finely diced drizzle with 1 tbsp olive oil and bake in the stirring occasionally, until the onion is • 2 cloves garlic, peeled and crushed oven for about 30-40 minutes, until the translucent and the pepper begins to soften. • 1 red pepper, deseeded and finely diced edges start to caramelise and the flesh 4. Stir in the cinnamon, coriander and • 1 ½ tsp ground coriander becomes soft. Remove from the oven. garam masala and sauté for another • ½ tsp ground cinnamon Scoop out some of the flesh, leaving about minute, then add the lamb and the chicken • 1 tsp garam masala 1cm still intact on the aubergine so that it stock and cook for 2-3 more minutes, • 100ml chicken stock keeps its shape. Cover the aubergines with stirring frequently. Season well with plenty • 1 dessert spoon pomegranate molasses foil, turn down the oven to about 100°C to of salt and black pepper, then gently stir in (optional) keep warm. the freekeh, lemon juice, pomegranate • Juice of half a lemon 1. Meanwhile drain the freekeh and cook in molasses, pomegranate seeds, red chilli • 2 red chillis, deseeded and finely sliced fresh, salted, water for about 15 minutes, and the chopped parsley. • Seeds of one pomegranate or according to the instructions on the 5. Taste for seasoning. Add some more • Salt and freshly ground black pepper pack. Drain and set aside. stock if it the mixture is a little dry. Remove • Large bunch of fresh flat leaf parsley, 2. Prepare the yoghurt sauce. Stir in ½ the aubergines from the oven, fill with the roughly chopped clove crushed garlic and season with a freekeh mixture and serve immediately, • 250ml natural yoghurt pinch of ground coriander and salt, and a with the yoghurt sauce.

94 outdoorsradar.com NUTRITION SPECIAL

NUTRITION PER SERVING Energy (kcal) 307 Protein (g) 10 Carbohydrate (g) 27 Fat (g) 20 Of which sugars (g) 23 Of which saturates (g) 7 Salt (g) 2 Fibre (g) 4

WATERMELON & FETA SALAD MANY FOODS Prep time – 5 mins removed Method HAVE A HIGH • 25g mint or flat leaf parsley, 1. Briefly whisk the dressing WATER CONTENT; Ingredients roughly chopped ingredients together (add any • seeds of 1 pomegranate juice left from slicing the WATERMELON IS • 75g feta cheese, sliced into Dressing watermelon and de-seeding the small chunks 1 tsp raspberry vinegar pomegranate too). PACKED WITH • 2 baby gem lettuces, sliced 2 tbsp extra virgin olive oil 2. Arrange the lettuce, baby into ribbons reserved juice from the leaves, pomegranate and ELECTROLYTES TO • mixed baby leaves (lambs • pomegranate and watermelon watermelon on a large plate or lettuce, watercress and tiny pinch of salt shallow salad bowl. Toss with REPLACE THOSE LOST spinach) plenty of freshly ground the dressing. THROUGH SWEAT • 1/2 large watermelon, sliced black pepper 3. Scatter with the feta and the into chunks, seeds and peel mint or flat leaf parsley. QUEEN SQUASH SALAD WITH PUMPKIN SEEDS, CHILLI AND FETA Prep time: 5 mins • 1 tbsp white balsamic Remove from the oven and Cook time: 30 mins wine vinegar leave to cool. Reduce the • 2 tbsp extra virgin olive oven temperature to Ingredients to Serve 4 oil or pumpkin seed oil 160°C/325°F/gas mark 3. • 1 medium ‘queen’ or 4. Roast the pumpkin seeds butternut squash To prepare: on a flat baking sheet for 5 • 1 tbsp olive oil 1. Heat the oven to minutes. Remove from the • Sea salt and freshly 200°C/400°F/gas mark 6. oven and cool. ground black pepper Peel the squash, cut it in half 5. Arrange the salad leaves • ½ tsp cumin seeds, and scoop out the seeds. Cut on a large, flat serving crushed with a pestle it lengthways, into wedges. dish. Lay the squash slices & mortar Place the squash wedges in a on top and scatter with • 50g pumpkin seeds bowl, drizzle over the oil and the pumpkin seeds, feta • 100g rocket leaves or shake around so that they cheese, red chilli and similar peppery-tasting are well-coated with the oil. coriander leaves. salad leaves 2. Lay the wedges onto a 6. Whisk together the oil and • 100g feta cheese, baking tray, sprinkle with a vinegar with a pinch of sea crumbled large pinch of sea salt, a few salt and drizzle over the • 1 small red chilli, seeds grinds of black pepper and salad just before serving. removed and very finely the crushed cumin seeds. chopped 3. Roast in the oven for For more delicious training • 2 tbsp fresh coriander about 25 minutes, or until recipes go to: leaves, roughly chopped soft and slightly caramelised. gofasterfood.com

outdoorsradar.com 95 NEW RUN

REPEAT

SUPPORTS YOUR MUSCLESAFTER EXERCISE

BUY NOWAT WWW.VIFITSPORT.COM

VifitSportEN @Vifit.Sport @VifitSport NUTRITION

MOOD FOODS Are you in a good mood today? With research increasingly showing the importance of good mental wellbeing, the mood we are in while training for a race is crucial to not only our performance on the day, but also to the pre- and post-performance phase. We take a look at a three-part protocol to help support optimal form… WORDS SHARAN SAGOO

outdoorsr d r.com 97 01 PRE RACE DAY

THE FOCUS PRE RACE should be on foods that sustain you through your training schedule. Whether you train after breakfast or on an A NOTE ON APPLES! empty stomach is a personal choice, and there A 2013 study* revealed that eating is evidence to support both approaches. Either more fruits and vegetables boosted way, a nutrient-packed smoothie is a quick and the mood, happiness and energy of easy way to deliver what’s needed to your body. young people. Researchers found A good tip is to blend up a big batch and keep that “on days when people ate more it in the fridge, ideally to be finished within fruits and vegetables, they reported a day or two of making it: feeling calmer, happier and more energetic than they normally did,” 2-3 stalks celery sticks said lead author Dr Tamlin Conner. – an excellent thirst quencher and quickly rehydrates (*stack.com) 1 apple – see amazing mood-boosting benefits (right) A quarter pineapple (or frozen) – an excellent anti-inflammatory A quarter cucumber – contains a flavanol called fisetin, which may play a role in brain health 2 tablespoons ground mixed seeds – high in omega 3 for brain health and mood 1 tablespoon green powder of choice – for a boost of nutrients Filtered water or coconut water – for hydration

98 outdoorsr d r.com NUTRITION

HYDRATION Of course, the brain needs hydration, especially under stressful conditions. In addition to water, you could consider 02 coconut water as well, which 03 RACE DAY has a great thirst-quenching ability POST RACE DAY ON THE DAY ITSELF, it’s a fine balance between and perfect electrolyte mix. THIS IS YOUR REST, as oily fish, chicken, having enough nutrition to sustain your physical A nice electrolyte mix to recovery and repair lentils, chickpeas, and and mental requirements, but not weigh you consider is a product called 40 000 phase, so eat foods that nuts and seeds. down. Eating the correct combinations of foods Volts, an electrolyte concentrate are high in magnesium for An Epsom salt bath is important in maintaining your blood glucose that helps to replace depleted relaxing the muscles and is a fantastic way to levels, helping you to perform better, feel better trace minerals such as: have foods and drinks get magnesium straight and avoid any unwanted side effects of feeling Sodium with the correct balance to your muscles through ‘hangry,’ such as light-headedness, cramps and of electrolytes, to combat your skin. Be sure to use a feeling of not being able to continue running. Potassium any dehydration. at least 2-3 big glass Magnesium Magnesium is known fulls to fully saturate BREAKFAST as nature’s tranquilliser, the water. Magnesium A nutritious breakfast 2-3 hours before the race of Chloride so can help with the sprays are also a whole rolled oats, berries, flaxseeds, a banana and Muscle cramps can be a sign that post-race comedown good way to deliver milk of choice is a great way to start the day. Oats your body is depleted of these athletes often feel. magnesium straight are fantastic at stabilising your mood and blood minerals and the correct balance The correct types of to tired, sore muscles sugar level, as they have a low glycaemic level (GI) can helps to boost stamina, energy protein-based foods and are available in so help to avoid that dreaded drop in energy levels. and endurance. are important for most high-street health This combination gives a good balance of fibre, muscle repair, such shops and pharmacies. protein, carbohydrates and fats to avoid feeling hungry and, given enough time to digest, this shouldn’t leave you feeling heavy. SNACKS Bananas are a firm favourite pre-race snack for a very good reason, as the tryptophan they contain converts into serotonin, the happy hormone. If you pair your banana up with a handful of walnuts you’re onto a winning combination. Walnuts are very high in omega 3 fats, which are crucial for the brain to function well – AN EPSOM SALT BATH IS A GREAT there’s a reason Mother Nature made walnuts to WAY TO GET MAGNESIUM look like a brain! They’re are a great source of STRAIGHT TO YOUR MUSCLES vegan protein, too. SharanSagoo is Nutritionala Therapist BSc– (Hons) Dip NT CNM. For enquiries or consultations, (Pleaseplease consult contact: your GP or [email protected] Health Care Practitioner before embarking on any change in diet, lifestyle or supplements). THE THREE KEY POINTS: 1 A green smoothie during your training – make a batch and 2 refrigerate Oats, bananas, walnuts, coconut water 3 on race day to sustain Avocados, figs, your glucose levels almonds and Epsom salts baths post-race for recovery

NUTRITION SPECIAL

Drink up What are electrolytes and what do they do? We often hear that we should replace our electrolytes after exercise, whether it’s a sweaty gym session, a football match or a long run, but what exactly are they and why do we need them? WORDS SALLY WISBEY, NUTRITIONAL THERAPIST

lectrolytes There are six major Phosphate – Also plays an are small, electrolytes: important part in strengthening bones naturally Sodium – Helps maintain fluid and teeth; however, too much occurring, balance in the body, required for nerve phosphate can affect calcium levels, slightly signalling and muscle function therefore leading to weakened bones charged – Helps with muscle – Helps maintain fluid particles that Potassium Chloride function, regulating fluids in the body, balance in the body and also assists in are required keeping blood pressure stable and regulating the body’s PH balance in the body helps regulate heart contractions. for numerous Magnesium – What isn’t this good Potassium and sodium work together functions for! Required for over 300 chemical and so it’s possible for potassium such as reactions in the body it helps with levels to be impacted by too helping to regulate nerve and muscle function, heart much sodium fluid levels in the body and function, energy, sleep and mood Emaintaining hydration, a Calcium – Required to build function. Without enough magnesium healthy nervous system, strong bones and teeth and plays your body is unable to absorb calcium optimum sleep and proper a role in nerve signalling and so you can see how important it is to muscle function. muscle contractions get the right levels of electrolytes

outdoorsr d r.com 101 SIGNS OF AN IMBALANCE You may have already suffered symptoms of electrolyte imbalance without even realising it, for example; you may have had cramp after a run or a headache after strenuous exercise. However a WATER IS RICH IN number of different symptoms can occur and can vary depending on ELECTROLYTES; HOWEVER, what electrolytes are affected. MANY PEOPLE DON’T Typical symptoms DRINK ENOUGH can include: • Muscle spasms • Twitching • Weakness • Headaches • Dizziness and confusion • Irregular heartbeat • Changes in blood pressure WHAT CAUSES AN • Numbness IMBALANCE? • Convulsions There are many factors that can cause an imbalance of electrolytes • Tiredness in the body including: Vomiting and diarrhoea – These symptoms can result in losing SOURCES OF ELECTROLYTES electrolytes through fluid loss and can IF YOU ARE eating a is also important, rich foods such as celery, occur when a virus is present, from good healthy diet full of though, not to over- spinach and kale. food poisoning or from drinking too fruits and vegetables hydrate as this can also much alcohol then you should be be damaging to your EPSOM SALTS These are Strenuous exercise – Increased getting the electrolytes health. The colour of a great source of sweating can lead to loss of you need however there your urine is often a magnesium and can be electrolytes leading to typical are times (as explained good indicator too used in the bath or as a symptoms of muscle cramp left) where your body on whether you are foot soak after exercise may require more. dehydrated: if it is brown to help replenish levels. Poor diet – If you eat very little fruit or dark yellow then you and vegetables, drink lots of coffee or EAT FOODS HIGH IN are definitely not BETTER YOU alcohol then your electrolytes will ELECTROLYTES drinking enough. MAGNESIUM SPRAY most probably be low Foods such as bananas, I often recommend this Malabsorption of nutrients – avocados, white beans, SPORTS DRINKS for anyone doing sports This can be due to digestive issues sweet potatoes, Although these do to help prevent muscle such as IBS where the body beetroot, pomegranate, contain electrolytes, fatigue after work outs. has trouble digesting the seeds, nuts, dark leafy brands such as Lucozade Magnesium is absorbed required nutrients greens, celery, peppers, and Gatorade are also better through the skin sardines and dairy very high in sugar and and can be sprayed on to Medication – Anti-biotics and products are all rich artificial chemicals. calves during exercise to certain medications can disrupt the in electrolytes. Whilst these can help prevent cramp. body’s electrolyte levels occasionally be High temperatures – This can DRINK WATER Water is beneficial in emergencies ELITE ELECTROLYTE LIQUID lead to increased sweating which rich in electrolytes, such as food poisoning, I This concentration is full means you will lose more water however, many people advise people to stay of electrolytes and trace including electrolytes don’t drink enough. I away from them and use minerals but without any Kidney malfunction – Any kidney advise people to aim for more natural sources artificial sweeteners or disorders can affect your electrolyte 1.5-2 litres per day but if such as raw coconut flavourings and calories. levels as they play a crucial role in your body is losing more water which is bursting It can be added to water flushing out electrolytes such as than normal for example with electrolytes. You and is pretty much magnesium and potassium when exercising, then can also make a green tasteless. A must for all this must be increased. It juice using electrolyte- runners and athletes!

102 outdoorsr d r.com Southern Spain 2018 Trail Challenge 3marathons in 3days | 22-25th Nov

Supported runwith accommodation, transport, food, medical coverand check points every 10km

Enter Nowat votwo.co.uk

11-13 MAY5-7 OCTOBER MARCH 2019 NUTRITION SPECIAL

104 outdoorsradar.com Diet dilemmas We’re bombarded with whacky new diets every day in the news and on social media. Yet there are some that stick around longer than others. Nutritionist Ruth Tongue has broken down four of the most popular INTERMITTENT FASTING PEOPLE HAVE BEEN fasting across the world for centuries, and whether for religious, spiritual or circumstantial reasons many claim that it brings renewal in the body and mind. Yet it’s only in recent years that the phenomenon of fasting has hit mainstream dieting. It goes against the long held theory that skipping meals will slow down metabolism. In fact, many nutritionists and scientists are now arguing that skipping meals can actually increase metabolism and hence lead to long term weight loss. One of the leading advocates of the 5:2 diet (in which you dramatically restrict your calorie intake on two days a week), Michael Mosley claims in his diet book that this type of calorie restriction known as intermittent fasting will not only lead to weight loss but also lower blood pressure and cholesterol as well as boosting insulin sensitivity. How does it work? The logic says that if you’re eating only 500 calories on a day, you’ll lose weight as this is an average 3,000 calories fewer each week. Yet the additional benefits of reduced blood pressure, greater insulin sensitivity and lowered cholesterol could be down to the specific effects of extreme calorie restriction. Can you fast and exercise? Here’s the rub. Most experts would not recommend performing intense exercise on a fasting day for many reasons. When you exercise in a fasted state, the body utilises more protein for fuel – meaning you risk losing muscle. Recovery time will also be slower and exercise feels a lot harder. Having said this, if you’re able to exercise for a short amount of time in a fasted state, you may reap results in terms of fat loss as well as adapting to using fat as a fuel, meaning that your body uses fat as an alternative energy source, saving carbohydrate and increasing endurance. This is a technique often used by professional endurance athletes. One important note here is that exercising in a carbohydrate-depleted state has been shown to increase pressure on the immune system, meaning you’ll be more likely to pick up infections and illness – not ideal when training for a big event or challenge.

outdoorsradar.com 105 NUTRITION SPECIAL

PALEO THE TREND FOR eating like our ancestors is going nowhere quick. But, practically, what does it mean to eat as they did in the Paleolithic era? Those following a caveman diet will typically eat fruit and vegetables, meat and fish, nuts and seeds and healthy fats. Equal amounts of calories come from fats (35%) carbohydrates (35%) and protein (30%). So although carbohydrate isn’t as restricted as in a very low carb or ketogenic diet, carbohydrate intake tends to be much lower than in a typical diet. Off-limit foods include grains, legumes, dairy, sugar and any processed foods. Advocates of the paleo diet argue that despite following a fairly restrictive diet, they feel satisfied, are full of energy and find it easy to maintain a healthy weight. G PLAN GUT HEALTH DIET But is it a suitable training diet? CREATED BY gluten are reintroduced athletic performance? including bacteria Miriam, a 22-time ultra NUTRITIONIST Amanda to see if they are triggers Hannah Ebelthite says associated with lower marathoner believes so: “I’ve Hamilton and health for digestive symptoms absolutely so. “Studies rates of obesity and been following the paleo diet since writer Hannah Ebelthite, and essentially show that athletes tend obesity-related 2013, when I was diagnosed with the G Plan diet was ‘Rebalance’ the system. to have a healthier disorders.’ Hannah goes rheumatoid arthritis. At first devised as a practical The G Plan cuts down microbiome than on to say, ‘a healthy the biggest challenge was the way to help people on processed foods, is sedentary and gut also has a positive expensive cost of paleo increase microbial packed with veg and overweight people. effect on immunity, ingredients (almond flour, diversity. The 21-day plan fruit, nuts and seeds, as The best known study inflammation and energy coconut flour and almond butter first removes common well as daily fermented published in the journal release – all of which will is expensive!). But since going irritants (gluten, dairy foods like sauerkraut, Gut in 2014 compared boost performance. So paleo, my training has been better etc) from the diet to kimchi, pickles, kefir, 40 professional athletes it’s a two-way street: in that I no longer have achy legs ‘Rest’ the digestive yoghurt, miso and from an international running will boost and body after long runs and my system; gut-friendly kombucha. All of this rugby union squad to your microbiome, inflammation factor has returned fermented foods are feeds the bacteria in your ordinary, healthy men. and boosting your to a normal level! I’ve started then introduced to gut and adds to the The athletes had a microbiome will improve placing in ultra events and am ‘Rewild’ it; and then diversity of the bacteria. significantly higher your adaptation currently training for my ninth potential irritants like But will this affect diversity of gut microbes, to running!” 50 miler!”

KETOGENIC DIET differing in that it also include fatigue and THERE ARE MANY forms promotes high fat intake weakness, low mood, bad of a low carbohydrate – the diet for you if you breath and body odour. diet, but a typical low love eggs, bacon and For exercise performance carb diet involves less butter! The keto diet it’s not recommended, than 40% of total energy follows the principle that with most studies intake from carbs. Very by restricting carb intake, showing that exercise on low carbohydrate diets the primary source of a very low carb diet will decrease this to less fuel is fat, leading to results in lower power, than 10% of total energy increased fat loss, less endurance and poor – the equivalent of reduced levels of fat in recovery. Ask anyone around one slice of bread the liver and better who’s ever tried to run or or a banana a day. insulin and blood work out at a high The ketogenic or keto sugar control. intensity on a very low diet is an extremely low Downsides of the carb diet and they’ll tell carbohydrate diet, ketogenic diet however you, it’s pretty painful!

106 outdoorsradar.com NUTRITION IF YOU’RE A COELIAC, DIABETIC, ANAEMIC OR SUFFER FROM OSTEOPOROSIS, WHAT ARE THE BEST SOURCES OF ENERGY WHEN EXERCISING AND RECOVERING? DOES HAVING THESE CONDITIONS MEAN YOU HAVE TO CURTAIL YOUR WORK-OUT, OR ARE THERE SPECIAL FOODS AND SUBSTITUTES YOU CAN EAT TO HELP YOU PERFORM AND RECOVER? EXERCISE AND MEDICAL CONDITIONS FEATURE JACKIE MITCHELL

outdoorsr d r.com 107 COELIAC DISEASE DIABETES

COELIAC DISEASE IS A serious problem as it is estimated around ACCORDING TO DIABETES UK, insulin adjustments to maximise illness where the body’s immune half a million people in the UK what all types of diabetes have in blood glucose control and achieve system attacks its own tissues when are undiagnosed. common is that they cause people benefits of exercise.” eating gluten. This causes damage Aisling Pigott, dietician and to have too much glucose (sugar) to the lining of the gut and means British Dietetic Association (BDA) in their blood, but glucose is that the body can’t properly absorb spokesperson says: “For coeliacs, needed to produce energy. TYPE 2 DIABETES nutrients. Growing out of it is a myth a strict gluten-free diet is essential The body breaks down the This condition occurs when the – once diagnosed, it’s for life. Gluten to maximise absorption of nutrients carbohydrates we eat or drink pancreas still makes insulin, but is found in wheat, barley and rye, and promoting sporting performance and the glucose is released into it is either not enough or it can’t some people are affected by oats. and recovery. Undiagnosed coeliac the blood. Insulin, a hormone work effectively. There are The only solution for a sufferer is to disease may have an impact on made by the pancreas, is also many causes such as genetics, follow a gluten-free diet. Obvious calcium absorption, so I would required, as it allows the glucose diet, obesity and lifestyle. sources of gluten include foods with always encourage coeliacs to have in the blood to enter the cells. Common myths include people traditional flour, such as bread and a good intake of calcium (via milk, If you don’t have diabetes, the with diabetes cannot have sugar. pasta, but gluten is found in many dairy or alternatives) alongside pancreas senses when glucose Diabetes UK advocates a healthy other foods like gravies and sauces, a vitamin-D supplement.” enters the bloodstream and balanced diet low in fat, salt and and even in some chocolate. According to Coeliac UK, you need releases the right amount of sugar including a wide variety Vigilance is needed, but these to eat enough carbohydrates to avoid insulin, so the glucose gets into of foods including some with days following this diet isn’t difficult fatigue, and good sources of gluten- the cells. But if you have diabetes, sugar. It’s often thought people as most supermarkets stock a wide free carbs include gluten-free bread this system doesn’t work. with diabetes must only eat range of gluten-free food. This and pasta, pulses, polenta and quinoa. diabetic foods. The charity doesn’t includes gluten-free pasta, bread, Two or three hours before exercise, recommend this because these biscuits, and so on. According to have a meal such as gluten-free TYPE 1 DIABETES foods affect blood glucose levels, Coeliac UK, 1 in 100 people has porridge and a banana or gluten-free This condition is when the are expensive and can also coeliac disease, but only 24% cereal or toast and jam. For post- pancreas has stopped making upset your stomach. of people with the condition are event refuelling, recovery snacks can insulin, so it has to be replaced Bob Swindell, 49, who has type 2 clinically diagnosed. Under diagnosis include gluten-free cereal bar, fresh with injected insulin. According diabetes, is a marathon-runner of coeliac disease is a significant fruit, gluten-free tuna salad sandwich. to Diabetes UK, 10% of people and did the 50k Round Road in the UK have type 1 diabetes Reading Ultra event last year, and its cause is unknown. says: “I make my diet as varied Dietician Pigott says: “Exercise as possible. In the winter, it’s is really important for those with vegetables such as Brussels type 1 diabetes, however, for sprouts and more root vegetables OSTEOPOROSIS those new to exercise, or trying whereas in the summer, it’s more different challenges, it can be green vegetable as well as pulses OSTEOPOROSIS IS A FRAGILE bone it’s calcium-fortified. difficult to manage blood glucose and lentils. With diabetes, it’s condition which leads to painful and It’s important that you have levels as you learn how your body about managing blood sugar. often debilitating broken bones. It adequate vitamin D to help your responds to activity. Some people I need food that delivers energy doesn’t show any outward symptoms body absorb calcium, says Leyland. with type 1 diabetes often worry slowly over time, so I avoid fizzy and the first sign is often a broken “This will keep muscles strong. You about hypoglycaemia (low blood drinks and sports gels that deliver bone. Post-menopausal women are can get vitamin D by the action of glucose) and exercise which quick energy. To keep going, I’ll most prone to developing osteoporosis sunlight on your skin, from food and means they eat more food than have chia seeds, flapjacks, dried and experiencing fractures, although drink containing vitamin D naturally planned, or avoid exercise. If fruit and nuts (have to watch the men and younger adults can develop or added in (‘fortified’), or from you are worried or want to find nuts as they are calorie dense). the condition. Women are more dietary supplements,” she says. out more about exercise and After a marathon, I’ll have a steak. susceptible because bone loss Vitamin D-rich foods include diabetes, speak to your diabetes Running with diabetes isn’t a becomes more rapid for several grilled herring, pink salmon, grilled Sally Bundock, 71, dietitian about appropriate problem, you just need to plan years after the menopause when salmon and smoked mackerel, while has osteoporosis and is gluten exercise food choices and/or ahead more and get good advice.” sex hormone levels decrease. calcium-rich foods include Edam intolerant. She runs several Sarah Leyland, Osteoporosis Nurse or Gouda, macaroni cheese, cheese times a week, lifts weights Specialist from The Osteoporosis omelette, milk, calcium boosted and is a member of Hillingdon Society says: “Calcium and vitamin D soya milk and yogurt (low fat, plain Athletic Club where she goes are important for building healthy and calcium-boosted soya). The on regular 5k runs. She doesn’t bones. Although getting enough of Osteoporosis Society’s website has eat meat and has fish every few these is important, a healthy balanced more information (see contacts box). weeks. “For breakfast, before diet is essential to provide all the For athletes and exercisers who I go out running, I’ll eat gluten- vitamins, minerals and other nutrients have osteoporosis, Pigott suggests a free granola with reduced that bones need. Aim to healthy balanced diet sugar, dried apricots, mixed eat meals that incorporate (carbohydrate, protein seeds, cinnamon, blueberries a variety of foods and vegetables) two and apple.” Two hours before an including carbohydrates hours before a tough event, Sally will have a meal of such as bread, potatoes, exercise session. quinoa or lentil pasta with olive pasta and cereals; dairy “After exercise, you oil or gluten-free pesto. “I’ll and alternatives; fruit and need protein for always take gluten-free bread vegetables; beans, pulses, recovery,” she says. and nuts with me on a race. fish, eggs, meat and “Meat, fish, dairy If I’m at home, when I come in other proteins.” or, if you’re vegan or from a run, I’ll have a couple If you prefer dairy vegetarian, beans of gluten-free rolls with olive alternatives such as soya or lentils, which are oil and mixed nuts, especially or rice milk, make sure rich in protein.” walnuts and almonds.”

108 outdoorsr d r.com NUTRITION

VEGANISM ANAEMIA A new poll shows that veganism has become more popular than ACCORDING TO THE will confirm whether by iron supplements The BDA has a chart NHS, iron deficiency you’re anaemic. Pigott initially, it may require of iron-rich foods on ever, with 7% of the population anaemia is caused says iron is essential dietary intervention if its website and tells being vegan, which is 3.5 million by lack of iron, often for the transport of caused by inadequate you how much iron is in people. For athletes and because of blood loss oxygen round the body. intake. If you’re vegan certain foods per 100g. exercisers following a vegan or pregnancy. It is “Low iron levels can or vegetarian, you need For example, beef mince diet, Heather Russell, dietitian treated with iron tablets negatively impact to be extra cautious (stewed) has 2.7mg; at The Vegan Society says: “Active prescribed by a GP sporting performance if you’ve had anaemic roast lamb 1.8mg; tofu people need to ensure that and by eating iron-rich and recovery due to episodes to make sure (steamed) 1.2mg and they’re consuming enough foods. Symptoms reduced oxygen flow it doesn’t happen again. baked beans (in tomato energy, most of which will come can include tiredness around the body,” You need to eat high sauce) 1.4mg. The NHS from carbohydrate found in and lack of energy, she says. “In addition, protein and iron also has a useful booklet starchy foods such as oats, shortness of breaths, regular exercisers alternatives such Iron In Your Diet, listing potato and pasta, and fruit. noticeable heartbeats will have high demands as beans, pulses iron-rich foods, Fuelling-up before exercise (palpitations) and pale for iron in the body. and fortified iron downloadable from is important, and optimum skin. A simple blood test Although it is treated breakfast cereals.” the internet. post-workout refuelling can be achieved by eating within an hour. Carbohydrate-rich options “LOW IRON LEVELS CAN NEGATIVELY IMPACT SPORTING PERFORMANCE containing a moderate amount of protein are ideal, oats and AND RECOVERY, DUE TO REDUCED OXYGEN FLOW AROUND THE BODY. AND fortified soya milk or a hummus sandwich with fruit on the side, REGULAR EXERCISERS WILL HAVE HIGH DEMANDS FOR IRON IN THE BODY” or a pasta dish that incorporates beans, chickpeas or lentils. If you’re in need of a snack, go for nutrient-rich foods like wholemeal toast, higher-fibre cereal, fortified soya milk, fruit, seeds and nuts.”

Paul Kerton, vegan personal trainer, bodybuilder and nutritionist Paul advocates a wholefoods plant-based diet. “It’s also great for athletes as it’s easier to digest,” he says. “The key is to eat plenty of vegetables, wholegrains, legumes and fruits, along with a small amount of nuts, seeds and higher-fat fruit, such as avocado. Herbs and spices are also very health promoting. Avoid all animal products and processed plant-based foods including oils. I also like to include seaweed in my diet once or twice a week for a good hit of iodine. Tropical dried fruits and wholegrains, such as brown rice and quinoa, are good sources of energy, as well as potatoes, sweet potatoes and yams,” he RESOURCES Coeliac UK coeliac.org.uk/home Diabetes UK diabetes.org.uk The Osteoporosis Society nos.org.uk British Dietetic says. “There’s a great free app Association bda.uk.com/foodfacts/iron NHS booklet ‘Iron In Your Diet’ nhsbtdbe.blob.core.windows.net/umbraco-assets-corp/2160/161006- called Chronometer which 27400-164mp-iron-in-your-diet-final.pdf The Vegan Society vegansociety.com Paul Kerton, vegan personal trainer, bodybuilder and helps you track your vitamin, nutritionist henchherbivore.com App Cronometer; cronometer.com mineral and protein intake.”

outdoorsradar.com 109 NUTRITION SPECIAL A new epidemic? Renee McGregor chats to us about healthy eating and shares an extract from her latest book, Orthorexia

hat is orthorexia and how You have previously concentrated on which competitors are more does it differ from other books surrounding sports nutrition vulnerable to this disorder or is forms of disordered eating? and performance. What led you to it personality or even social The characteristic focus become interested in disordered media driven? forW anorexia is weight loss, for There’s a number of pathways eating and focus on orthorexia? bulimia it is weight loss aided by I have both a clinical and sporting which can lead to orthorexia. binging and purging, whereas background in nutrition and I had Personality traits are clearly one orthorexia is more of a noticed a significant increase in of them. There is also trauma and compulsive obsessive disorder clients coming to my clinic with a stress, environmental and social. characterised by a compulsion to dysfunctional relationship with The environmental pathway is eat ‘correctly’. There are many food, people who were slowly changing in competitive angles, however it is often centred increasingly obsessive and sports as coaches recognise that on a perception of wellness. For uncomfortable within themselves. losing weight doesn’t necessarily example, a new trend is emerging I was becoming aware of the clean lead to better performance but where people obsess about eating movement and recognised not all sporting environments are getting their balance of macro- it as a form of control, I realised moving this way. Social media has nutrients right. If they slip out of that people need to know the a massive part to play. In our real what they perceive to be facts, be made aware of how this lives we mix with a variety of ’balanced macros’ then this way of eating can be detrimental people, yet online we have a causes panic and anxiety. to health. I love all my books but I bubble of people who create an am particularly proud of echo chamber of the message we What are the obvious signs and symptoms of orthorexia in yourself and within others? It is important to remember that it I WAS BECOMING AWARE OF THE CLEAN is a mental illness and not a EATING MOVEMENT AND RECOGNISED IT physical one. Sufferers are often high achievers, self critical, AS A FORM OF CONTROL sensitive, compulsive, anxious and determined, but these are also characteristics which make people successful sportsmen and Orthorexia, it has got such an want to hear. We then compare women. The key indicator is when important message about balance ourselves to those in our online these characteristics become and how controlling food and bubble and question ourselves extreme; no matter what you do, training is not the answer when and what we are doing. Social it isn’t good enough so you keep life goes out of kilter. I have also media allows people to cling onto looking for that extra thing which put an awful lot of ‘me’ into it. negative self perceptions and will give you the edge. When you When I was writing it I was going disordered thoughts. We have a start to avoid foods you would through a difficult time where I choice of accepting and believing love to be eating, avoid social was questioning my sense of self, negative comments and thoughts situations because they interfere so I really understand why people or letting them go; people who with what you feel you need to go in search of that magic bullet grab on to negative emotions and eat, start to evangelise about your to try to improve themselves and believe them as fact are more rules and if you become anxious this empathy is reflected vulnerable to orthorexia. People and stressed when you cannot throughout the book. who believe in a sense of self and

Rachel Fawcett conform with the rules you have can shrug off other people’s set for yourself, then you are The importance of self esteem and derogatory comments and their demonstrating very real signs self compassion has been highlighted own self criticism are far less likely

Interview Interview of orthorexia. in your book. Are there any sports in to be affected.

110 outdoorsradar.com outdoorsradar.com 111 BOOK EXTRACT LOW SELF-ESTEEM

PURGING THE BODY in order to rid it of feelings of inadequacy or incompleteness manifests in anorexics as abstinence, in bulimics as regurgitation, and in orthorexics as eating purely according to the strict rules of a chosen diet. Of course, nothing about low self-esteem is as simple as all that. Feelings of not being good enough often have deep roots, embedded in years of perceived failure, or perhaps trauma or anxiety and stress. Nonetheless, a set of food rules, closely followed at all times, provides a sense of success and fulfilment – “If I can adopt these rules and live by them at all times, I must be good enough because I have succeeded.” A need to be perfect One study, published in Eating and Weight Disorders (EWD) Journal in April 2016, investigated the causes of orthorexia. The researchers asked 220 individuals to complete a questionnaire investigating attitudes to perfectionism, body image, relationships and self- esteem. The results found that, as well as a previous history of eating disorder, there were higher orthorexic tendencies in those showing higher scores in dissatisfaction with body image and a need for perfection. Of course, this makes sense – the (skewed) logic goes that through the perfect and precise following of rules comes a perfect person. SOMEONE WITH ORTHOREXIA KEEPS PUSHING, EVEN IF THE BODY SCREAMS TO STOP

Lack of self-compassion I have found that one of the most striking and recurring themes that comes up during my work with use soya products to provide optimal diet, in reality it was individuals who have disordered-eating issues, such as protein as she had read that these insufficient in energy, protein orthorexia, is lack of self-compassion, the inability to would be harmful to her body in or fat to support her training. be kind to the self. When we are healthy, we know that other ways. Although her weight was fairly there is no such thing as perfect – there isn’t the She was probably the most stable and within normal perfect journey, the perfect meal, the perfect cup of extreme case of orthorexia I have parameters for her age, weight coffee, let alone the perfect body. We forgive life for come across. No matter what and height, her menstruation had its anomalies and imperfections and even appreciate CASE STUDY: advice I gave her and no matter stopped. This was a huge indicator and welcome them as the flecks of colour in every how scientific my reasons for that that her body was not functioning otherwise ordinary day. For a person with orthorexia, THE ROLE OF SELF-ESTEEM advice, she chose to believe what optimally. However, in the end it however, as we’ve seen, there is a need to be perfect. I WORKED WITH a teenager a few she was reading on the internet. was getting a boyfriend that When perfect doesn’t come, instead of a quick shrug years ago who suffered from Once she could do no more with convinced her to change her of the shoulders, there is guilt, remorse, self-loathing. acne. It made her feel very self- her diet, she started looking for pattern of behaviour. The change Someone with orthorexia keeps pushing, even if the conscious and her self-esteem other ways to help herself. in priorities was enough to body screams to stop (in pain or hunger or because of was very low. She started convince her to gradually break some other physical need); there’s a sense that we are researching on the internet for Limiting lifestyle the orthorexic mindset. Her self- not worthy of our own kindness, because we aren’t ways to reduce the spots on her She joined a gym, which soon also esteem improved and she wanted yet good enough – perfect enough – to deserve it. skin. The first thing she did as a became an obsession – she often to be able to socialize with her These triggers are by no means exhaustive. Just as result of her research was to attended two sessions a day and boyfriend. She agreed to limit every individual has different dietary needs, so every remove all foods high in sugar would become very anxious if her exercise sessions and individual has different psychological pushes, pulls and fat, including sweets and school work got in the way. She increase her intake of and touchpoints. I couldn’t pretend to have covered chocolates. When this had very constantly refused social carbohydrate. Her periods came them all, nor even to have discovered them all – but little effect on her acne (there is, invitations as these would back and her acne reduced (as a these are the triggers that I see so frequently in the in fact, no evidence that sugar interfere with not only her eating result of medication, rather than clients who come to my clinic. causes acne), she next took out rules, but also her exercise rules. dietary changes), but it took dairy, then gluten, then all meat She came to me because while several months before she could and animal-derived products. That she thought she was doing understand that no one food or THIS EXTRACT is taken from is, she became vegan. In general, everything right, she wasn’t food group had been able to Orthorexia: When Healthy Eating I have no issue with veganism, seeing the adaptations or results “cure” her, and instead she Goes Bad by Renee McGregor. except that in this case, the girl she was looking for in her body. I needed to achieve balance – Nourish Books, 2017. also insisted on being sugar-free explained to her that while she physical, psychological, Paperback. RRP £8.99. and low-fat, and she refused to thought she was following an hormonal and also social.

112 outdoorsradar.com THE EVERYTHING FOR THE FELLOW RUNNER •Weare atruly independent specialist LINCOLNSHIRE running shop -Established 30 years RUNNER •Weﬁtthe right shoe for you THE LARGEST RANGE OF SPECIALIST RUNNING •Wealways have bargains in store SHOESINTHE COUNTY •Wenow have an online store for your convenience 115c01522High Street, Lincoln,52332LN5 7PR6. •Wecarry large stocks of all running Mail OrderWelcome. brands 100% RUNNING. •Experienced and friendly staff VIDEO GAITANALYSIS 39B George Street Mon Tues Thur Fri 9am-5.30pm Brighton BN2 1RJ Wed 9am-8pm Sat 9am-5pm 01273 675717 [email protected] www.Jogshop.co.uk

REGISTER NOW NEGRIL JAMAICA To Advertise NEW DATE SUNDAY Please call Amy on DECEMBER 2, 2018 876 967 4903 www.reggaemarathon.com 01732 445055 NEXT MONTH September issue on sale Friday 3 August KITTED OUT A CLOSER LOOK AT FITNESS BRANDS AND APPAREL GEAR REVIEWS RUNNING GEAR, SHOES, TRI KIT SUBSCRIBE TO OUTDOOR FITNESS SEE PAGE 88 FOR DETAILS

114 outdoorsr d r.com THE BIG EVENTSGUIDE » ROAD » X COUNTRY » ADVENTURE » CYCLING » MUD/OBSTACLE » TRIATHLON » DUATHLON » SWIMMING

1,000 Challenges Across the British Isles and over seas. You won’t be caught short for event inspiration SCOTLAND (SCO) with our events guide. They’ll be no excuses 68 EVENTS now for not knowing when and where all those marathons, duathlons, triathlons and more will be. Across the length and breadth of the country you’ll be able to locate the perfect challenges for you to get fit, have fun and even aim for a podium place. So, off you go, start planning now!

NORTH (NOR) NORTHERN IRELAND (NI) 220 EVENTS 11 EVENTS

MIDLANDS (MID) 179 EVENTS IRELAND (IRE) 24 EVENTS

WALES (WAL) 56 EVENTS

SOUTH WEST (SW) 166 EVENTS SOUTH EAST (SE) 276 EVENTS

I AM POWER

WWW.OUTDOORSRADAR.COMI AM WATER WWW.SOLOSPORTS.CO.UK Upcoming Events 10 K

INT Petrolina 10K Mar-24 Achill Half Jul-07 NICHOLSONS SOLICITORS LOWESTOFT IRE IRE McCormack 10K Sep-15 IRE Dublin Night 10K Sep-25 IRE Run Galway Oct-06 HALF MARATHON IRE Ceide Coast Oct-13 IRE Howth 10K Oct-13 7th October 2018 Ness Point, Lowestoft IRE The Brack 10K Oct-21 IRE Dublin Night 10K Oct-23 The course is a two-lap route Water stations are located at IRE Gingerbread Run Nov-18 beginning and ending at the Gunton Cliff and the Corton Inn. IRE Puck Warriors 10K Nov-24 bottom of the Lowestoft sea This means that water should be MID BerryHill Multi Terrain Jul-03 wall, approximately 200 yards available approximately every MID Seven@Seven Jul-07 north of Ness Point. 2-3 miles. MID Notfast Open Jul-08 Runners will head north Road closures will be in place MID Owston Ferry 10K Jul-08 towards the turning point at the along the route and spectators in MID Wythall & Hollywood Jul-08 Corton Inn Pub (also known as the particular will need to be aware MID JCB AC Lakeside Jul-12 Corton Hut) before returning to of these. MID Tara Kinder Memorial Jul-13 the Start/Finish line. Gunton Cliff, Lyndhurst Road, MID Wye Valley Summer Jul-18 The Start/Finish lines at the Corton Road and Links Road will MID Stourrbrige Stumble Aug-04 bottom of the sea wall and there all be closed for the duration of MID Hooky 6 Aug-05 will be directions to the Start/ the race. MID Trentham 10K Aug-05 Finish line from both the main car There are a limit of 600 MID Sleaford Striders 10K Aug-10 park and Race HQ. places for this event - a small MID Asda Nottingham Aug-12 First aid, lost and found, bag drop limited number which are free MID Pilling 10K Aug-25 and toilets are all located at Race HQ charity places. MID Ellesmere 10K Aug-26 which is at Ness Point. www.lowestofthalfmarathon.co.uk/ MID Pershore Plum 10K Aug-26 MID Bedford 10K Sep-01 MID Active Sherwood Sep-02 MID Banks 10K Sep-02 MID Carver Wolves Sep-02 MID Wilne 10K Sep-02 MID Asda Leicester 10K Sep-09 MID East Coast 10K Sep-09 MID Lichfield Road Race Sep-09 MID Stratford’s Big 10K Sep-09 MID Worcester City 10K Sep-16 MID Asda Sheffield Sep-23 MID Bramley 10K Sep-23 MID Brewood 10K Run Sep-23 MID Draycote Water 10K Sep-23 MID Apley Challenge Sep-30 MID Rat Race Oct-06 MID Burringham 10K Oct-07 MID Eastnor 10K Oct-07 MID Langley Tough Ten Oct-07 MID Marriott’s Way 10K Oct-07 MID Sheepwalks Shocker Oct-07 MID Shelton Striders 10K Oct-07 MID Gruesome Twosome Oct-13 MID Daventry Road Run Oct-14 MID Stilton Stumble Oct-14 MID Stilton Stumble Oct-15 MID Frieth Hilly 10K Oct-21 MID Bradford City Runs Oct-28 MID Coven Canter Oct-28 MID Robin Hood 10K Nov-03 MID Rother Valley Nov-17 Designer: Luke Whitehead Advertising Sales: Amy Reeves-Clews Talk Media Sales Ltd MID Matthew Walker 10K Nov-18 [email protected] [email protected] www.talkmediasales.co.uk

2 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE

Upcoming Events 10 K MID Skegness 10K Nov-18 MID Croome Canter Nov-25 RACING MID Doncaster 10K Nov-25 MID Polar Group Nov-25 MID Edwinstowe Xmas Dec-02 MID Telford 10K Dec-09 MID EHH Boxing Day 10K Dec-26 MID Draycote Winter Jan-13 REDCAR MID Tempo Winter Jan-20 30th September 2018 Redcar & Cleveland MID Draycote Winter Feb-10 MID Tempo Winter Series Feb-17 MID Active Sherwood Mar-02 MID Draycote Water 10K Mar-10 MID Leighton Run 10K Mar-16 MID Sir Talbots 10K Apr-07 MID Notts Easter Apr-22 MID Carsington 7+ May-05 MID Langtoft Race May-05 NI Delamont 10K Aug-04 NI Lecale Way 10K Aug-11 NI Laganside 10K Sep-02 NI Larne 10K Sep-08 NI Alps 10K Sep-09 NI Saintfield 10K Sep-13 NI Bangor 10K Sep-29 NI Brocagh 10K Sep-29 NOR Lindley 10K Jul-01 NOR Lambfoot Loop 10K Jul-03 NOR Helen Windsor 10K Jul-04 NOR ASDA Leeds Jul-08 NOR Beagle Bash 10K Jul-08 NOR Run Through Tatton Jul-08 NOR We Love Manc Jul-08 NOR Endmoor 10K Jul-11 NOR Royton Trail Jul-11 Runners from across the nation Sunday 30th September. Cleveland Borough Council NOR Duncombe Helmsley Jul-14 are being invited to join The event is suitable for Events Team will be offering a NOR Burnley 10K Jul-15 Commonwealth athlete and runners of all ages and abilities, whole host of activities for NOR Hexham 10K Jul-15 Olympian, Aly Dixon by entering including, the Everyone Active families and spectators to enjoy. NOR Mossley 10K Jul-15 Redcar’s largest running event 2km Fun Run for youngsters, and There will be a vast range of NOR Black Knight Charge Jul-18 taking place this autumn. the Beacon 5km for first-timers. food stalls, offering delights NOR Wallington 10K Jul-18 Aly Dixon, who represented For runners that are looking from across the globe, as well as, NOR Arthur James Jul-22 England at the Gold Coast 2018 to take on a long distance family entertainment including NOR Brighouse Run Fest Jul-22 Commonwealth Games, and the challenge, why not enter the face painting and arts and crafts. NOR Pilling 10K Jul-28 World Championship in London Everyone Active Redcar Half Early birds runners will receive NOR Yorkshire Ryedale Jul-29 last summer, will be joining racers Marathon? Organisers have a special discount if they sign up NOR ASDA York Aug-05 from across the Country at the extended their offering this year before the end of August. NOR Summer 10K Aug-08 annual running festival for the and will be delivering the For your opportunity to NOR Endmoor 10K Aug-11 second time. Zetland 10km, which is ideal for compete alongside Marathon- NOR Darlington 10K Aug-12 Everyone Active, New Marske runners who are looking to push star Aly Dixon, sign-up for the NOR RunThrough Tatton Aug-12 Harriers and Redcar & Cleveland their distance training. Redcar Running Festival NOR Run Nunnykirk Aug-15 Borough Council are hosting the To add to the fantastic by visiting: NOR Birchwood 10K Aug-19 Redcar Running Festival on atmosphere on race day, Redcar & www.redcarrunningfest.org.uk NOR Escrick 10K Aug-19

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 3 Upcoming Events 10 K NOR Scorton Feast 10K Aug-19 NOR Badgers Atherstone Aug-26 NOR Run Matfen Aug-26 NOR Sport in Action Aug-26 NOR Clog & Billycock 10K Sep-01 ARROCHAR 10K NOR Dream Trail 10K Sep-02 15th September 2018 Arrochar, Argyll NOR RunThrough Heaton Sep-02 NOR Tee’s Pride 10K Sep-02 NOR The Wetherby Run Sep-02 NOR Tholthorpe 10K Sep-02 NOR Trafford 10K Sep-02 NOR Wetherby Run 10K Sep-02 NOR Gosforth 10K Sep-04 NOR UKFast City Salford Sep-09 NOR Bury 10K Sep-16 NOR Essar Sutton Six 10K Sep-16 NOR Lancaster Castle 10K Sep-16 In 1947 Arrochar in Argyll hosted THIS IS A SIGNIFICANT DAY NOR The Stainland Trail Sep-23 its last cross country competitive FOR THE LOCAL COMMUNITY NOR Pilling 10K Sep-29 race. The cup was returned by NOR Cusworth 10K Sep-30 the winner of that race to the seconds and the female record is NOR Essity Prud Miners Sep-30 village in 2016, and this sparked held by Simone Charnock at 43 NOR Littleborough 10K Sep-30 off a new era of running and the minutes and 20 seconds. NOR Redcar Fest Zetland Sep-30 modern Arrochar 10K was born. This is a significant day for the NOR Bramham Park Oct-07 This is a multi-terrain race run local community and the course is NOR Hellhole MultiTerrain Oct-07 under a Permit from Scottish very well marshalled with NOR Richmond Castle 10K Oct-07 Athletics and is open to anyone particular help from the Scouts, NOR Williams BMW 10K Oct-07 aged 16 or over. It is now in its the Youth Groups, the Surgery, NOR Rochdale 10K Oct-07 third year and a field limited to the Army Cadets, the Mountain NOR Alder Hey 10K Oct-14 150 runners will start at 10.30 am Rescue Team and the local NOR RunThrough Tatton Oct-14 on the 15th September and tackle Camera Club – who are all very NOR Beat The Reaper 10K Oct-21 a most picturesque multi friendly and encouraging. NOR Holmfirth 10K Oct-21 terrain course amidst After the race the competitors NOR McCain Yorkshire Oct-21 wonderful views of the and their supporters all NOR Glow in the Park Oct-27 Arrochar Alps and in particular congregate in the local Village NOR Accrington Runners Oct-28 the famous ‘Cobbler’ Corbett. Hall for coffee, home baking and NOR DH River Run 10K Oct-28 The runners move smoothly copious prizes, donated by NOR Jail Break 10K Oct-28 out of sight on level forestry road various generous sponsors. NOR Run Hexham 10K Oct-28 through farmland and then power This is a fantastic day out in NOR RunTatton 10K Nov-03 up the Succoth Hill through the country and competitors can NOR Deep Dale Nov-04 Forestry Commission land enter through NOR Cheshire 10K Nov-11 glimpsing wonderful views of www.entrycentral.com/Arrochar_10k NOR Dalby Dash Nov-11 Loch Long and Arrochar down NOR Heaton Harriers Nov-11 below. They then descend a NOR Cheddleton 10K Nov-24 mountain bike trail and are NOR Glaxo Hoad Hill Dec-02 marshalled responsibly across a NOR Newcastle Dash Dec-02 road entering the Argyll Forest at NOR Percy Pud 10K Dec-02 Ardgartan. In the second half of NOR Ronnie Walker 10K Dec-22 the race they accelerate along the NOR Boxing Day 10K Dec-26 Lochside on flattish pavement NOR Jolly Holly Jog Dec-27 with wonderful views of Loch NOR Wheaton Aston Dec-27 Long and Arrochar throughout NOR Garstang 10K Jan-13 with Ben Lomond sneaking into NOR Carlisle Resolution Jan-20 the picture before the finish line. NOR Hunters 10K Jan-27 Given what has been described NOR Meltham 10K Jan-27 as the ‘occasional evil nature’ of NOR Winter Warmer 10K Feb-03 the course the current records are NOR March Hair Raiser Mar-10 very commendable and the male NOR Poynton Village 10K Mar-24 record is held by David Savage in NOR Wakefield Hospice Mar-24 a time of 36 minutes and 10

4 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE

Upcoming Events 10 K NOR Essar Chester Apr-10 NOR Isle Man Apr-19 NOR Salford 10K Apr-19 CUMBRAE 10K NOR Helmsley 10K Apr-21 16th September 2018 Great Cumbrae NOR LCP Dudley May-01 NOR Piece of Cake May-04 The race goes round the Great they continue round the NOR Sherriff 10K May-05 Cumbrae starting and finishing island they should be able to SCO Creiff 10K Jul-08 outside Millport Town Hall with see the Cowal Peninsula and SCO Ballater 10K Jul-29 runners going in an anti- Ailsa Craig. The Little SCO Forfar 10K Aug-19 clockwise direction. Cumbrae, a privately owned SCO Paisley 10K Aug-19 Millport is the only town on the island should come into view SCO Doonhammer 10K Aug-26 island. It has a Victorian as the runners near the end SCO Ayrshire Run Fest Aug-29 promenade which goes round a of the race. SCO Huntly Room Sep-01 hilly bay on the south coast. The At the end of the race finishers and get the ferry to the Cumbrae SCO Prime Four Beast Sep-01 runners wont be on it! Millport medals will be handed out and slip, a 10 minute journey, where SCO NAAC 10K Sep-02 boasts the smallest cathedral in free refreshments will be every ferry is met by buses SCO Auchterarder 10K Sep-08 Britain, the Cathedral of the Isles available in Millport’s DA Hall carrying passengers to Millport. SCO Golspie 10K Sep-08 which might be worth a look at for before the prize giving. The race is also the Ayrshire 10 SCO Kilmacolm Fest Sep-09 anyone with time on their hands. The course is very flat but Miles Road Race Championships SCO Arrochar 10K Sep-16 The views afforded to the running into the wind can Race and eligible runners from SCO Middleton Trust 10K Sep-16 runners if they look to their right sometimes be a problem for some Ayrshire and Arran can also win SCO Pitlochry Run Fest Sep-16 will include the north Ayrshire especially on the west side of the championship medals in addition SCO Scottish 10K Sep-23 coast and Largs during the first island. The race starts at 2.00 pm to the open race prizes. SCO East Neuk 10K Sep-30 few miles thereafter they will see on Sunday,16th September 2018. Entry is via SCO Aberystwyth Charity Dec-09 the Isle of Bute to the north. As Runners should head for Largs www.entrycentral.com SE Harling 10K Jul-01 SE Marcus Newmarket Jul-01 SE Race The Neighbours Jul-01 SE Felsted 10k Jul-08 SE Run Wrexham Jul-08 SE Running Outlet Herne Jul-08 SE Ware 10’s Jul-08 SE SLH Elmore Jul-14 SE St Ives 10K Jul-15 SE Summer Series 10K Jul-25 SE Lee Valley Jul-28 SE RunThrough Palace Aug-01 SE Bedgebury Pinetum Aug-01 SE Ipswich Twilight 10K Aug-03 SE Green Space Aug-04 SE Grizzly Bear Aug-04 SE Sri Chinmoy 10K Aug-04 SE Bearbrook 10K Aug-05 SE Regents Park Summer Aug-05 SE Athletics Aylesham Aug-05 SE RunThrough Chase Aug-08 SE RunThrough Hyde Park Aug-11 SE Burnham Beeches 10K Aug-12 SE London Summer 10K Aug-12 SE Mount Ephraim 10K Aug-12 SE RunThrough Chase Aug-15 SE RunThroughGreenwich Aug-18 SE Clacton 10K Aug-19

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 5 Upcoming Events 10 K SE Royal Parks Summer Aug-19 SE RunThrough Chase Aug-22 SE Lee Valley 10K Aug-25 LOCH NESS MARATHON SE Credenhill Canter Aug-26 23th September 2018 Inverness, Loch Ness SE Newick will page 10K Aug-26 SE Dartford 10K Aug-27 @NessMarathon Loch Ness Marathon @LochNessMarathon SE RunThrough Chase Aug-29 SE Bovington 10K Sep-02 GUARANTEED MARATHON PLACES AND EARLY BIRD ENTRY ARE AVAILABLE NOW SE Framlingham 10K Sep-02 SE RunThrough Brixton Sep-02 The Baxters Loch Ness Marathon SE The BBB 10K Sep-02 on 23 September 2018 is one of SE John Faulds Hellingly Sep-09 the most stunning marathons in SE Palmer & Partners Sep-09 the world. SE RunThrough Chase Sep-12 With spectacular scenery, SE Dedham Run 10K Sep-16 fantastic atmosphere and a truly SE Intersport Run Reigate Sep-16 memorable experience SE Swallowfield 10K Sep-16 “Breathtakingly beautiful”, SE Jolly Jaguars 10K Sep-23 “friendly atmosphere”, “flawless SE RunThrough Olympic Sep-23 organisation”, “felt like a festival SE Glow in the Park Sep-29 not just a race” are just some of SE Queen Elizabeth 10K Oct-06 the comments from the 8000 SE Run Richmond Oct-06 runners in 2017 so why not come SE Standalone 10K Oct-06 and experience it for yourself? SE Victoria 10K Oct-06 The Loch Ness Marathon SE Givaudan Ashford 10K Oct-07 follows a spectacular point-to- SE Middlesex 10K Oct-07 point route alongside world- SE Regent’s Park 10K Oct-07 famous Loch Ness, starting in SE South Bucks 10K Oct-07 an atmospheric moorland SE RunThrough Chase Oct-10 setting and continues through SE RunFest Goodwood Oct-14 stunning Highland scenery, SE RunThrough Battersea Oct-20 taking you along the shores of SE 11th Hove Prom 10K Oct-21 Loch Ness, across the River SE Cambridge Town Oct-21 Ness, to finish in Inverness, SE Croydon 10K Oct-21 capital city of the Highlands. SE RunThrough Greenwich Oct-21 If a full marathon isn’t for SE Victoria Park 10K Oct-21 you, why not enter the Baxters SE Golden Leaf 10K Oct-27 River Ness 10K or 5K? SE Grizzly Bear 10K Oct-27 Following a flat, scenic, SE Lee Valley VeloPark Oct-27 point-to-point course through SE Sri Chinmoy 10K Oct-27 the historic Highland capital of SE Emer Casey London Oct-28 Inverness, both races offer SE K2 Crawley 10K Oct-28 excellent ‘pb’ potential. SE Crystal Palace Oct-28 Make a Highland weekend of SE Trowse 10K Oct-28 it and come with family or SE Olympic Park 10K Nov-03 friends; there’s plenty to SE Regent’s Park 10K Nov-04 entertain runners and SE Beckenham 10K Nov-11 spectators over the race SE Grizzly Bear 10K Dec-01 weekend with a Sports Expo, SE Olympic Park 10K Dec-01 Baxters Food & Drink Fayre, live SE Sri Chinmoy 10K Dec-01 music and kids’ activities SE Regent’s Park 10K Dec-02 throughout the weekend. SE Serpentine New Years Jan-01 There are many marathons SE Wymondham AC Jan-01 that promise spectacular SE Olympic Park 10K Jan-05 scenery, fantastic atmosphere SE Regent’s Park Jan-06 and a truly memorable SE Woodcote 10K Jan-13 experience. But few deliver it SE Victoria Park 10K Jan-20 quite like the Baxters Loch Ness SE Royal Parks Jan-27 Marathon & Festival of Running. SE Olympic Park 10K Feb-02 www.lochnessmarathon.com

6 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE EALING HALF MARATHON 30th September 2018 Culmington Road, Ealing VOTED UK’S NO1 HALF MARATHON 3 YEARS IN A ROW THE RUNNING AWARDS

Like your races road closed? medal and great local support #EalingFeeling. A total of 8,000 places are Then come and get the with an estimated 30,000 For the benefit of EHM Legacy available for 2018 with price Tier #EalingFeeling at the triple Gold spectators & 600+ volunteers to not-for-profit Community 1 starting at just £38 for affiliated award winning UK No1, Ealing get you round on the day. Interest Company, our aim is runners and £40 for unaffiliated Half Marathon. This will be the events seventh simply to organise and manage a runners, sign up early to get the Join thousands of runners of all year and it gets bigger and better fully road closed mass best price. Our final price rise abilities on Sunday 30th each time. We are a race for participation race to raise a takes place on 1st August so September 2018 in West runners, by runners, local people surplus which is ploughed back don’t delay. London’s only fully road closed who live in the community and into community projects. And it’s not just for runners, half marathon. want to put on the best race we With EHM Legacy CIC we you could be one of our 700 Participants benefit from a can for our runners. engage in year round activities volunteers this year and you get UKA measured course, chip But it doesn’t stop there, such as Beginner Groups, Health a FREE place in our 2019 race as a timing, bottled water, finish choose the ‘Half with a Heart’ Walks, Children’s clubs & thank you. Head to our website funnel goodies, a quality bespoke and help spread the coaching and school visits. www.ealinghalfmarathon.com

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 7 Upcoming Events 10 K SE Ashford & District Feb-03 SE Regent’s Park 10K Feb-03 SE Harrow Hill 10K Feb-10 SE Welwyn Garden City Feb-10 SE Valentine 10K Feb-17 SE Victoria Park 10K Feb-17 SE Hillingdon 10K Feb-24 SE Trosley Park 10K Feb-24 SE Victoria Park 10K Feb-24 SE Winslow Lions 10K Feb-24 9th September 2018 Kilmacolm, Scotland SE Olympic Park 10K Mar-02 SE Regent’s Park 10K Mar-03 SE Victoria Park 10K Mar-10 SE Bannockburn Mar-17 SE Hyde Park 10K Mar-23 SE Bannockburn Mar-24 SE Lee Valley 10K Mar-24 SE Chatham 10K Apr-07 SE Bungay Apr-14 SE Victoria Park Apr-14 SE Woodley 10K Apr-14 SE Epworth 10K Apr-19 Now in its 11th Year, Kilmacolm returning to the gym for the The Half Marathon will start SE Ted Pepper Memorial May-06 Running Festival is firmly finish. The festival also includes a at 10am, 10k at 10:30am and SE Whitstable 10K May-06 established in the Scottish 3K for adults and juniors. the 3K at 9:15am. Pre- SW Frampton Village Jul-02 running calendar and, as of this Marshals will be lining the registered participants are SW Adult Piggy Plod Jul-08 year, is a scottishathletics routes to assist and encourage required to register on the day SW Wyvern 10K Jul-08 licensed event and will be run you along the way and toilet and to collect their entry pack which SW Brighton Phoenix Jul-11 under UK Athletics rules. changing facilities are available at includes a timing chip, race SW Frome 10K Jul-15 The 2018 event takes place on the gym. First aid cover will be number and t-shirt. SW Tarrant Valley 10K Jul-15 Sunday 9th September when provided on the day for the Inverclyde Leisure have done SW Magnificent Road Jul-21 runners will start from Birkmyre duration of the event and there everything to make this an SW Sibelco Challenge Jul-28 Fitness Gym then make their way will be 3 water stations on the 10k enjoyable event for runners and SW 6 Moor Jul-29 through the streets of the village, and Half Marathon routes with the people of Inverclyde and SW Yateley 10K Aug-01 surrounding countryside and food and drinks available to encourage families to get SW St Ives Bay Aug-07 along the cycle path for the 10k purchase from Birkmyre Cafe by involved for a fun filled day! SW Bugatti 10K Aug-08 and Half Marathon before Nardini after the race. www.entrycentral.com/kilmacolmraces SW St Levan 10K Aug-10 SW Round the Rock 10K Aug-12 SW St Levan 10K Aug-17 SW Winchcombe Hill Aug-26 SW Bridgwater 10K Sep-02 SW Glow in the Park Sep-08 SW BWCI Guernsey Sep-09 SW Great Wishford Run Sep-09 SW Andover Food Bank Sep-16 SW Lake Run 10K Sep-16 SW Big Dipper 10K Sep-16 SW Goodwood 10K Sep-16 SW Stockbridge 10K Sep-16 SW Hambledon Hilly Sep-22 SW Cirencester 10K Sep-23 SW Hursley 10K Sep-23 SW Hambledon Hilly Sep-29 SW Taunton 10K Sep-30 SW Avon Valley 10K Oct-06 SW Bournemouth 10K Oct-06 SW Plymouth 10K Oct-07 SW Gold Hill Race Oct-14 SW Grittleton 10K Oct-14

8 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE BASINGSTOKE HALF MARATHON 7th October 2018 Basingstoke @BasingstokeHalf Basingstoke Half Marathon

Basingstoke Half Marathon is known for the friendly welcome, traffic free roads and scenic course, this is a ‘must do’ race, now in its 8th year. Organisers, Destination Basingstoke, are proud that the race has built a reputation that puts it on a level with some of the great races in the south, yet retains a real community feel. The race is on Sunday 7th October at 11am, with easy access from the M3 (5 minutes from J6) and M4 and free parking, or just 50 minutes from London Waterloo. Entry is on-line (£35), including technical t-shirt. There is free tea and coffee in the race village and other entertainment, as well as all the facilities you would expect. www.basingstokehalfmarathon.com Credit - Sussex Sport Photography RECENT COMMENTS FROM RUNNERS “Awe inspiring course and run “First and foremost is the on rails by excellent marshals route, which goes through and organisers, 2nd year of villages in the Hampshire running this race and it gets countryside. Looking at the better. The marshals, the route you’d imagine that organisers but most of all the support would be sparse, but support from the locals is there are locals by the roadside something truly special” in all the villages cheering you on. Ellisfield even moved their scarecrow festival to add to the “An excellent race that I look fun. Secondly it’s well forward to every year. The organised. Getting your race organisation is faultless, number, checking in a bag, marshals are fabulous and parking... they’re all done street support generous” efficiently and effectively” Credit - Sussex Sport Photography

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 9 Upcoming Events 10 K SW Glow in the Park Nov-10 SW Remberance Day Nov-10 SW Boscombe Nov-25 SW Worthing Xmas Dec-01 KENILWORTH SW Evesham Festive 10K Dec-16 SW Coastal Trail Dorset Dec-22 SW Round the Lakes Dec-26 SW Plympton 10K Jan-06 SW Stubbington 10K Jan-13 SW Longleat 10K Feb-03 HALF MARATHON SW Chertsey Series Feb-24 2nd September 2018 Kenilworth, Warwickshire SW West Worthing 10K Mar-10 SW Penryn Rotary 10K Apr-07 SW Rotary Easter Apr-20 SW Easter Bunny Apr-22 WAL Magor 10K Jul-28 WAL Barry Island Aug-05 WAL Brecon Lions 10 Aug-05 WAL Race The Train Aug-18 WAL Merthyr 10K Aug-19 WAL Llantwit Major Aug-25 WAL Ellesmere 10K Aug-26 WAL Coed Y Brenin Sep-02 WAL Admiral Swansea Sep-16 WAL Swansea 10K Sep-16 WAL Torfaen 10K Sep-16 WAL Bangor 10K Oct-06 WAL Blaze The Biblins Oct-07 WAL Flintshire 10K Oct-21 WAL Porth Eirias 10K Oct-27 WAL Richard Burton Nov-04 WAL Denbighshire 10K Mar-24 WAL Llangollen 10K Apr-06

15 K

NOR Holmfirth 15 Oct-21 NOR Holmfirth 15 Road Oct-21

10 MILE The Kenilworth Half Marathon, Pettifer, confirmed that Pettifer said “the Kenilworth IRE Roscommon Harriers Jul-07 hosted by the local running club Whilst the main event is taking Half Marathon is very important IRE Tough Mudder Jul-21 Kenilworth Runners, is now in its place a series of free runs are for us as the proceeds are split IRE Tough Mudder Jul-22 19th year and will have a new planned for children of all ages between local charities and to IRE Stook 10 Mile Nov-18 look for 2018. from 3 to 16 along the main keep the running club going. We MID Heckington 10 Jul-28 Taking place on 2nd shopping street in Kenilworth. have over 300 members, of all MID Three Peaks Chinley Jul-29 September with a 9am start, the The Kenilworth Half Marathon abilities, and are building a MID John Fraser 10 Sep-02 event will start and finish in has always been a favourite with thriving youth section and the MID Leighton 10 Sep-16 Kenilworth Town Centre, runners because it is an event that proceeds help to provide facilities, MID Lincolnshire Wolds Sep-22 Warwickshire, on traffic free is hosted by runners for runners. coaching, club races and events MID Draycote Water 10 Sep-23 roads and runners will run This year long sleeved technical T throughout the year”. MID Worcestershire Oct-13 through the grounds of the shirts and bespoke medals will be Race Entry costs represent MID Coombe Nov-25 historic Kenilworth Castle given to all finishers. Kenilworth good value - £22 for runners MID Sneyd Striders Dec-09 en-route. Runners will have pacers with affiliated to a running club and £27 NI Rathlin Run 10 Aug-25 The middle of the race will flags to help you achieve your for non-affiliated runners. The NOR Eccup 10 Jul-08 follow a route thorough quiet target times. Whilst the route is race headquarters and registration NOR Elswick Express 10 Jul-21 Warwickshire Country Lanes described as undulating, many will be at the Holiday Inn, in Abbey NOR Riverside 10 Aug-05 closed to traffic for the duration runners achieve personal best End, Kenilworth. NOR Askern 10 Mile Aug-12 of the race. Race Director, Dave times on the course each year. www.kenilworthhalfmarathon.co.uk

10 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE RUGBY 10 7th October 2018 Barby Village

The race is a traditional club 10 mile race on Open Roads over what can be fairly described as testing course. It is based in the picturesque village of Barby which lies right on the Warwickshire/Northamptonshire border. The course uses quiet country roads and the 1030 start at that time year generally ensures that temperatures are ideal for road running. The race originated as an internal Club Championship for Rugby & District AC but with the running boom of the early 1980’s became an open race and typically attracts a field of 200 – 300 club athletes. However, the course itself has a much richer history and has hosted road races for 70 years, including the World Veterans Road Race Championships and the AAA Marathon Championships, including the final separate AAA Championship prior to being incorporated in the London Marathon from 1981 onwards. The most famous feature of the course is Cart Hill, a steep climb into the village of Barby followed by another uphill stretch through the centre of the village. Nowadays this is marathon runner Hayley Munn between the six and seven mile (Clapham Chasers) dipped under the points in the race, but is then hour by just 2 seconds in 2015. followed by a tough climb in the final which is a popular series of 11 mile from the village of Kilsby back to races around the county between the start in Barby. April & October. There is one The current course with the Race important caveat though, in view of HQ at Barby Cricket Club has been in the course being on public roads use since 2010 and in spite of the which can become busy later in the testing nature of the course it has not day, for the safety of both been a barrier to fast times being competitors & officials the organisers achieved by quality athletes. In 2016 request that entrants are able to Toby Spencer (Coventry Godiva) won complete the course in 1h 45mins. in a time 50mins 53 secs whilst top www.randnac.org/event/

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 11 UPCOMING EVENTS 10 MILE NOR City of Preston Aug-12 NOR Gilberdyke 10 Aug-26 NOR Cumberland Ale 10 Sep-16 SHELTON STRIDERS 10K NOR South Park 10 Sep-16 NOR Western 10 road run Sep-30 6th October 2018 Alvaston, Derby NOR Rugby 10 Mile Race Oct-07 NOR Yorkshire 10 Mile Oct-14 Our reputation as a club who NOR Shaun Lee Johnstone Oct-21 were good at organising events NOR Locke Park 10 Miler Oct-28 as well as making runners of all NOR Langley 10 Nov-03 abilities really welcome soon NOR Flying Fox 10 Nov-04 spread and along with that came NOR Up & Running Guy Nov-04 a rise in membership. NOR MyProtein Preston Nov-18 In the early 90’s we decided to NOR Suicide Six Nov-25 organise our very own 10k with a NOR Temple Newsam 10 Jan-13 route devised by Ray Hitchcock, NOR Ferriby 10 Jan-27 one that is very similar today. The NOR St Annes 10 Jan-27 first race was a real success and NOR 3 Village 10 Apr-07 so was continued and within a NOR Vale of York Apr-14 short period of time a local SCO Kyles 10 Mile Sep-08 school asked if they could get SCO Around Cumbrae 10 Sep-16 involved. This then became the SE Ware 10s 10 miler Jul-08 Merrill College/ Shelton Striders SE Winterton 10 Jul-08 10k and Fun Run. SE Lee Valley Jul-28 SHELTON STRIDERS WERE SE Lee Valley 10 Mile Aug-25 SE Lewes Downland 10 Oct-07 FORMED IN 1984 SE Sittingbourne Striders Oct-07 SE Cabbage Patch 10 Oct-14 It was run jointly for a number SE Tiptree 10 Oct-14 of years but because of a change RunDerby series of events. SE Lee Valley VeloPark Oct-27 of management at the college The entry is through the SE Gillingham Hilly Nov-04 things became a little more RunBritain website and SE Marlow Nov-04 difficult for them to committ. It anticipate entries opening SE Stebbing 10 Nov-11 was at this point we decided to certainly hoping that it will early next month. Fees are £12 for SE Stowmarket Striders Nov-11 part company and go back to be the same this year. affiliated club members and £14 SE Hadleigh 10 Nov-18 being self sufficient. This proved Our race is on Sunday 6th non affiliated. £1 of every entry SE Alan Green Memorial Dec-02 to be a popular and positive move October with a 10k start time of will go to our nominated 2018 SE Turkey Trot Dec-09 for us. 9-45 and Fun Run over Charity Th e Padley Centre. SE SsangYong Canterbury Jan-20 Our 10k completely sold out approximately 2 miles all off road There will be a t-shirt for all SE Freethorpe 10 Jan-27 last year with a race limit of 500 starting at 11am. 10k finishers and medals for all SE 65th Maidenhead Apr-19 for the first time and we are It it is also part of the fun runners. Our marshals are SE Folkestone 10 Apr-19 well known though out the area SE Hildenborough May-06 as being the very best with their SE Witham Club May-06 enthusiasts and support for the SW Portland 10 Jul-01 runners. The course is a potential SW Woodland Chase Aug-12 PB course being very flat and is SW Oldbury 10 Miler Sep-09 very welcoming for first timers. SW Lanhydrock 10 Sep-22 We also have our famous pink top SW Tavy 7 Oct-28 pacemakers who, like our SW Wimborne 10 Nov-18 marshals are very popular around SW Hayling 10 Road Race Nov-25 the area in supporting other SW The Howling Bull Run Nov-25 events as well. SW Race for Wildlife Dec-02 There will be around a dozen SW Staverton 10 Jan-27 or so of them assisting folks to SW Ryde 10 Feb-03 achieve what they want, be it a SW Chertsey House 10 Feb-10 PB or just to finish their first 10k. SW Lytchett Manor 10 Feb-10 More information about SW Bramley 10 Feb-17 Shelton Striders and the race SW Looe 10 Feb-24 itself can be found on our website SW Tarpley 10 Feb-24 www.sheltonstriders.org.uk

12 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE THE SOUTH CHESHIRE 20 2nd September 2018 Crewe, Cheshire

Established in 1998 as the Pre Potts-20 the South Cheshire 20 (SC20) is held on Sunday 2 September 2018 at 09.30hrs. The course is a challenging but rewarding twenty-mile road race hosted by the Nantwich based South Cheshire Harriers. The race starts and finishes at Shavington Sports Centre (CW2 5DJ) where competitors will find ample parking and excellent changing facilities, showers and refreshments. The SC20 is highly regarded as an excellent marathon preparation run and this year it’s conveniently positioned five weeks before the Chester Marathon and six weeks before the Yorkshire Marathon. From its’ start at the sports centre the race route heads south and quickly enters quiet but mainly hilly country lanes. These offer great scenery and fantastic views of the border between Cheshire and Staffordshire with a peak elevation of over 480ft (between miles 9 and 13) and an ascent gain of over 300 feet. The accurately timed race is drinks stations along the route. A 01:46:44 and the female record race online run on open roads and has a comprehensive prize list covers holder is Julia Myatt, Newcastle via BookitZone for a fee of capacity of 250 competitors with both individual competitors and (Staffs) AC in a highly credible £12.50 (Affiliated) or by a time limit for completion of teams with a memento available time of 02:10:29. completing and returning the 4hrs. A minimum age of 18 years for all finishers. Last year’s male winner official entry form that can be also applies. The male course record is completed the course in 1:52:17 downloaded from the South The race is always well held by Ben Gamble of Tipton and the female winner in 2:15:16 Cheshire Harriers website supported and there are frequent Harriers in an impressive time of Competitors can enter the www.southcheshireharriers.org.uk

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 13 Upcoming Events 10 MILE SW An Res Hellys Mar-31 WAL Two Rivers Run Oct-07 WAL Elan Valley 10 Nov-18 HALF MARATHON RIVERSIDE

INT Limassol Half Mar-24 IRE Achill Jul-07 IRE Run Galway Oct-06 IRE Ceide Coast Oct-13 IRE Gingerbread Run Nov-18 MID Compton Verney Jul-01 MID Leamington Spa Jul-01 MARATHON Walton-On-Thames 18th November 2018 MID Eastridge Trail Jul-07 MID Ashbourne Half Jul-08 MID Leek Half Marathon Aug-19 This is a beautiful low key jaunt MID Bedford Half Sep-01 along the River Thames from MID Carver Wolves Sep-02 Walton on Thames to Hampton MID Kenilworth Half Sep-02 Court and back. Runners MID Worcester City Half Sep-16 complete 4 identical laps for the MID Apley Autumn Sep-30 full marathon distance. MID Nene Half Marathon Oct-06 Medals to all finishers. This is MID Limestone Half Oct-07 marathon race 3 in the ‘Icebird’ 4 MID Wimpole Half Oct-07 marathon race series. Places will MID Rugby Half Oct-28 be strictly limited so don’t leave it MID Worksop Half Oct-28 too late to enter. MID Rother Valley Nov-18 Entries will close if maximum MID Nottingham Xmas Dec-02 entry numbers are reached (this is MID Retford Half Mar-10 highly likely). There is NO ‘on the MID Bath Half Marathon Mar-17 day entry’. MID Devizes Half Apr-14 Registration opens from 8am. MID Rutland Half Apr-14 The postcode for your sat nav for MID Milton Keynes May-06 parking on Waterside Drive is NI Waterside Half Sep-02 KT12 2JG. NI Belfast City Half Sep-23 www.phoenixrunning.co.uk NOR Halifax Half Jul-01 NOR Morecambe Half Jul-01 NOR Run Coquet Jul-01 NOR Burn Valley Half Jul-08 NOR Duncombe Helmsley Jul-15 NOR Hexham Half Jul-15 NOR Northumber Coastal Jul-29 NOR Ryedale Running Jul-29 NOR Yorkshire Ryedale Jul-29 NOR Microgaming IOM Aug-12 NOR Lancaster Riverside Aug-19 NOR Major Stone Half Sep-02 NOR Run Heaton Sep-02 NOR Stockport Half Sep-02 NOR Northampton Half Sep-09 NOR Vale of York Half Sep-09 NOR Macclesfield Half Sep-23 NOR Haltwhistle Half Sep-30 NOR Pontefract Half Sep-30 NOR Redcar Half Sep-30 NOR Rivingthon Half Oct-06 NOR Congleton Half Oct-07 NOR Williams BMW Half Oct-07 NOR Rochdale Half Oct-07

14 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE

ONE FOR ALL. THE ONE FOR YOU.

THE ONE • BASED ON THE INNOVATIVE ORBIT-PROOF TECHNOLOGY, ADAPTS TO EVERY FACE.

• WIDE LENSES FOR A CLEAR LATERAL VISION.

Solo Sports Brands Ltd phone 015396 22322 I AM POWER [email protected] I AM WATER WWW.SOLOSPORTS.CO.UK

ForARENAWATERINSTINCT.COM further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 15 Upcoming Events HALF MARATHON NOR Castles Half Oct-21 NOR Heart of Eden Half Oct-21 NOR Bradford City Oct-28 NOR Lancaster Half Nov-04 NOR Run Tatton Half Nov-04 THOLTHORPE 10K NOR Essar Four Villages Jan-20 2nd September 2018 Tholthorpe, North of York NOR Stockport Half Feb-10 NOR Haweswater Half Mar-03 Tholthorpe 10k, a North NOR Coniston Half Mar-30 Yorkshire Championship race, is NOR Ackworth Half Apr-22 proud to announce the running SCO Nairn Half Aug-18 of the event again this year on SCO Alderney Half Sep-01 Sunday 2nd Sept at 11am. SCO Kilmacolm Fest Sep-09 The race starts and finishes on SCO Scottish Half Sep-23 our very picturesque and SE Run Richmond Park Jul-01 stereotypical village green SE Adderbury Run Jul-08 complete with pond, Village Hall, SE Grant & Stone Jul-15 red post box (now a library) SE Caterham Rotary Half Jul-22 labrador’s and of course a Pub! SE Lee Valley Jul-28 The event, now entering it’s SE Twilight Ultra Jul-28 23rd year, was originally set up by SE Indian Queens Half Aug-05 local running enthusiasts, many SE Run Wimbledon Aug-05 of whom are still involved today. SE Vanguard Marathon Aug-05 Many residents from the village SE Burnham Beeches Aug-12 and neighbouring villages support SE Clacton Half Aug-19 the race giving their free time to SE Kimbolton Half Aug-19 marshal, man water stations and SE Lee Valley Half Aug-25 all the other tasks that ensure a SE Woldingham Half Aug-26 successful event. SE Canterbury Half Aug-27 We’re hoping to enhance the SE County Solicitors Sep-02 day further to make more SE Intersport Run Sep-16 enjoyable for all; a great day out. SE Pleshey & Essex Half Sep-16 Once people come for the first SE Richmond Half Sep-16 time they just keep coming, so if SE Ealing Half Sep-30 you’ve not been to this part of the SE Ealing Half Marathon Sep-30 world and fancy a good day out SE Lincoln Half Sep-30 you can find us at www. SE Nicholsons Lowestoft Oct-07 tholthorpe10k.co.uk and www. SE Borough Kingston Oct-07 bookitzone.com (just type in SE Basingstoke Half Oct-08 Tholhorpe and you’ll find us). SE RunFest Goodwood Oct-14 We look forward to seeing you SE Lee Valley VeloPark Oct-27 all on the day! SE Broadland Half Nov-04 www.tholthorpe10k.co.uk SE Marlow Half Nov-04 SE Windsor Half Nov-17 SE Farnborough Winter Jan-27 SE Watford Half Feb-03 SE Worthing Half Feb-10 SE Lake Winter Half Feb-16 SE Hampton Court Half Feb-17 SE Hillingdon Half Feb-24 SE Richmond Park Feb-24 SE Bulbourne Half Mar-03 SE Roding Valley Half Mar-03 SE Lydd Half Marathon Mar-10 SE Windsor Winter Half Mar-16 SE Brentwood Half Mar-17 SE Lee Valley Mar-24 SE Paddock Wood Apr-07 SE Thames Valley Apr-13

16 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE WATERSIDE HALF MARATHON 2nd September 2018 Derry City, Northen Ireland

One of the UK’s longest running expressed his delight at the Half Marathon events will this return of the event. year have the added prestige of “The Waterside Half Marathon being a host event in the goes from strength to strength Athletics NI /Ulster Half each year and has developed a Marathon 2018 Championships. reputation as a well organised Upwards of 2500 runners are and efficiently managed race to expected to take part in the 37th take part in,” he said. annual Waterside Half Marathon “The redesigned route has in Derry city - making it one of proven particularly popular with the most popular events on the runners in recent years taking Irish athletics calendar. them along both sides of the The event will take place on river and showcasing our scenic Sunday September 2nd, parks, greenways and bridges beginning at the parade ground before finishing at the St of the regenerated former army Columb’s Park running track. barracks in Ebrington Square. “The heightened popularity The scenic route takes in of running can clearly be seen Council Aisling McCallion added: the cream of Northern Irish both sides of the River Foyle, along the roads and greenways “We are delighted that this athletics to the city on passing many of the city’s of our City and District and this year’s Waterside Half Marathon September 2nd who will join historic landmarks including its is the perfect opportunity for will have the added prestige of what we expect to be another famous walls and the Guildhall. athletes to give themselves a hosting the Athletics NI /Ulster record entry for the event.” Mayor of Derry City and date to work towards.” Half Marathon 2018 Registration for the Waterside Strabane District Council, Festival and Events Officer at Championships, “We are looking Half Marathon is open Councillor John Boyle, Derry City and Strabane District forward to welcoming some of www.derrystrabane.com/halfmarathon

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UKProfessional SportsHealthspanElite.co.uk Nutrition

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 17 HSE Elite Banner ad_185.75x25mm_Inside_ODF.indd 1 16/08/2017 10:54 Upcoming Events HALF MARATHON SE Boston Apr-14 SE Bungay Apr-14 CANTERBURY SE Regents Park Apr-14 10 SE North Lincolnshire May-05 27th January 2019 Canterbury, Kent SE Sleaford Half May-05 SW Wyre Forest Jul-08 SW Frome Half Marathon Jul-15 SW Gloucester City Aug-05 SW Sturminster Newton Aug-05 SW Isle of Wight Half Aug-19 SW Bridgwater Half Sep-02 SW Wroxall Round Sep-16 BIGGEST ROAD RACE IN EAST KENT, THE SSANGYONG CANTERBURY 10 IS READY FOR 2019. SW Camelot Challenge Sep-22 SW Solent Half Sep-23 The Canterbury 10 Mile Road the course in 58m 34s SW Bournemouth Half Oct-07 Race which is the largest in East will return to defend SW Gosport Nov-18 Kent with in excess of 1,500 her crown. SW Coastal Trail Dorset Dec-22 entrants, will take place on The race, which is SW Hastings Half Mar-24 January 27th 2019. Last year’s organised by Invicta SW Taunton Half Apr-07 headline sponsor, Korean car East Kent Athletic WAL Port Talbot Half Aug-12 brand SsangYong have agreed Club, and was a sell WAL Bangor Half Oct-06 to continue their support for out in 2018 will be WAL Cardiff Half Oct-07 the race. aiming to sell out WAL Conwy Half Nov-18 The course, which is mainly run once again so early along undulating country lanes to entry is encouraged. 20 MILE the south of the city, will remain Runners of all the same as in previous years. The abilities are MID South Cheshire 20 Sep-02 race HQ will also continue to be welcome to challenge MID Draycote 20 Mile Sep-23 based at Canterbury Christ Church themselves over the 10 mile at the finish offered by MID EHH 20 Mile Mar-17 University Sports Centre (Pilgrims distance, which is an ideal early Kesson Physiotherapy. NOR Irwell Valley 20 Mar-10 Way, Canterbury CT1 1PH). test for those taking part in a The race will once again NOR Spen 20 Mar-10 Locally based Invicta East Kent spring marathon. support the Pilgrims Hospices SE Lydd 20 Mile Mar-10 runner Abel Tsegay will hopefully There will also be a significant with £ 1,500 being donated to this SE Dorney Lake Mar-24 be going for his 5th straight cash prize fund for the first 3 worthwhile charity in 2018. SW Gloucester 20 Mile Mar-17 victory and will aim to improve on male and female runners and for Race Director Glenn Mousley his personal best around the the first man V40, V50, V60 and has said “the 2018 race was the MARATHON course of 51m 13sec. Last year he V70 and lady V35, V45, V55 and best ever with a great won from Medway and V65. There are also prizes for the atmosphere in the race. It is set to INT OPAP Limassol Mar-24 Maidstone’s Tewelde Menges and winning male and female teams. be a popular again in 2019, so IRE KiloMarathon Sep-15 Canterbury Harriers Peter All runners will receive a potential entrants should register IRE Medieval Marathon Sep-15 Hogben. It is also hoped that the quality medal and free in good time to ensure a place”. IRE Run Galway Oct-06 ladies winner, Nicole Taylor from photographic downloads. Entries are available online at MID Carver Wolves Sep-02 Tonbridge AC who completed There will also be free massage www.canterbury10.co.uk MID The Wild One Sep-09 MID Rother Valley Nov-17 MID Nottingham Xmas Dec-02 MID Milton Keynes May-06 NOR Halifax Marathon Jul-01 NOR Duncombe Helmsley Jul-15 NOR Microgaming IOM Aug-12 NOR MBNA Chester Oct-07 NOR Yorkshire Marathon Oct-14 NOR Castles Marathon Oct-21 SCO St Magnus Marathon Jul-01 SCO Baxers Loch Ness Sep-23 SE Twilight Marathon Jul-28 SE Firebird Series 2018 Aug-04 SE Woldingham Aug-26 SE County Kent Sep-02 SE Richmond Marathon Sep-16

18 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE LEVIATHON

50 6thMILE October 2018 Walton-On-Thames ULTRA INTRODUCING THE PHOENIX LEVIATHON 50 ULTRA

Whether you’re a seasoned Ultra Places will be strictly limited runner, or you fancy having a go so don’t leave it too late to enter. at a 50-miler and have yet to Registration opens from 9am. conquer the distance then this is The terrain is riverside towpath the event for you. We’re delighted with the overall course having to be hosting our first 50-mile no elevation gain / loss making ultra run and it’s named the this a flat and fast route. Leviathon, as a play on words, www.phoenixrunning.co.uk because we think it’s a bit of a monster; a bit of a mythical sea monster to be precise! The Leviathon is a 50 mile lapped event which will be hosted at the same time as the first or two marathons in our Numbers Game Double, meaning that you have an ‘on the day’ fall back option. For anyone who completes a full marathon distance of 26.2 miles (in the Leviathon event) and then decides to stop at that point, then you effectively drop down to marathon distance. This will be allowed on the day with no prior notice and you will still be classed as a marathon finisher in the Numbers Game event and receive that medal and a published marathon finish time. Otherwise keep going to complete the full 50 mile monster! And the medal - well it really is a monster!

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 19 Upcoming Events MARATHON

SE Firebird Series 2018 Nov-18 SE Firebird Series 2018 Dec-28 SE Boston Apr-14 CUSWORTH 10K SE Bungay Apr-14 SW The Wild One Jul-22 30th September 2018 Cusworth, Doncaster SW Gloucester City Aug-05 SW Guernsey Marathon Aug-12 SW Altantic Coast Oct-05 10TH ANNUAL CUSWORTH 10K ROAD RACE SW Altantic Coast Oct-06 SW Altantic Coast Oct-07 SW Bournemouth Oct-07 SW 62nd Isle of Wight Oct-14 SW Coastal Series Dorset Dec-22 SW Taunton Apr-07 SW North Dorset May-05 WAL Brooks Snowdonia Oct-27 TRAIL RUNNING

MID Trail Week District Jul-06 MID Eastridge Trail Jul-07 MID Daventry Challenge Sep-26 NOR BerryHill Terrain Jul-03 NOR Kettleshulme Jul-07 The setting for this race is the SCO Murieston Trail Sep-08 picturesque Cusworth Hall, SW Newport to Ryde Apr-20 Cusworth Nr Doncaster, DN5 SW West Wight Apr-22 7TH, combining stunning WAL Neils Howells Race Aug-17 country views and a testing WAL Wentwood Weasel Sep-02 undulating course through the WAL Dare 12 Ultimate Sep-08 local village. WAL Llyn Alwen Sep-23 The competition starts with a WAL Snowdonfest Sep-29 children’s fun run at 9.45am, ever WAL Petzl Night Trail Oct-13 popular, with a safe course WAL Ponty Plod Oct-14 around the grounds of the hall. Medals for all finishers and ULTRA trophies for the first three boys and girls. IRE Connemara 100 Aug-10 The race has become more and MID Limestone Ultra Oct-07 more popular over the years NOR Duncombe Helmsley Jul-15 reaching its race limit of 600, for SE Dixons Carphone Jul-14 the first time last year. The prize SE Dixons Carphone Jul-15 list of £100 for the first man and SE Twilight Ultra Jul-28 woman, £75 second man and SW Cider Frolic Jul-07 woman and £50 for third. SW Isle of Wight Run Sep-15 Vouchers for all veteran SW Coastal Dorset Dec-22 categories. Our dual coloured technical shirts to all finishers are TRIATHLON much sought after, from last year in a long sleeve style ready for IRE IRONMAN 70.3 Aug-19 winter training. MID Warwickshire TRI Sep-09 The on site cafe offers snacks MID Stoke TRI Sep-16 and hot drinks, supporting MID Warwickshire TRI Oct-07 extensive seating area for NOR York TRI Jul-15 spectators and children alike. NOR North West TRI Sep-30 Ample parking makes NOR Goole Tri Oct-07 accessibility easy with the start SW Salty Sea Dogs Jul-07 and finish of the race in easy SW Salty Sea Dogs Aug-04 reach of the parking area. WAL Carmarthen Tri Oct-07 www.DoncasterAthleticsClub.com

20 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE STAINLAND TRAIL 10K 16th September 2018 Halifax, West Yorkshire

Stainland Lions Running Club attention to their annual 10k based near Halifax in West trail race which is to be held in Yorkshire is celebrating their September. This year is their 6th 30th anniversary this year. outing for the Stainland Trail They started as a group of Race and the race is fast friends meeting once a week becoming a popular event in the and now boast of membership racing calendar due in part to of over 350 with something on the picturesque multi –terrain nearly every day of the week landscape and very encouraging for club members. race marshals! The course is They organise a number of fully sign posted, with marshals races themselves and compete on route. Official first aid Credit - Andrew Thrippleton throughout the area in inter-club support and a water station are challenges and various events also available. course is a little challenging and is as possible. throughout the country. Starting and finishing at described as “undulating” which Bring your own drinks Their flagship event was held Stainland Recreation Ground, the in this area of Yorkshire I suspect container and it will be ready for in May, The Bluebell 10 mile race race runs through Fall Spring is a little on the hilly side. You you to reuse at the end. Step out which sees over 500 runners Wood, Milner Wood, Beestonley have been warned! of your comfort zone and try this tackle the famous Trooper Lane Wood, Whittle Wood, Firth House This year all entries will receive one: Sunday 16th September at and finishes with a refreshing Wood, Crow Wood and the a T shirt as a momento and 10.30am. To sign up for The river crossing in the Calder valley. beautiful rural roads and trails of Stainland Lions hope to make this Stainland trail visit Now they have turned their Stainland, near Halifax. This race as environmentally friendly www.slrc.club

Credit - Andrew Thrippleton Credit - Andrew Thrippleton

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 21 Upcoming Events DUATHLON

MID Darley Moor Jul-19 MID Darley Moor Aug-26 FUN RUN YEAR END MID Wythall Hollywood Jul-08 MID Worksop Halloween Oct-28 SE Nuclear Blast Sep-08 SE Nuclear Fall out Nov-03 CYCLING MARATHON Walton-On-Thames 28th December 2018 MID ART & Take3 Aug-01 MID Øverst RL Aug-01 This is a beautiful low key jaunt MID Rockingham Aug-01 along the River Thames from MID Cliff Pratt Aug-02 Walton on Thames to Hampton MID Corley Cycles Aug-02 Court and back. Runners MID Mallory 2018 Aug-02 complete 4 identical laps for MID Berkhamsted Cycle Aug-05 the full marathon distance. MID Leicestershire Road Aug-05 Medals to all finishers. MID Norfolk Sportive Aug-05 This is the final marathon MID Bikeshed Aug-07 race in the ‘Icebird’ 4 marathon MID Mallory 2018 Aug-07 race series 2018. MID ART & Take3 Aug-08 Places will be strictly limited MID School of Racing Aug-08 so don’t leave it too late to MID White Rose Aug-08 enter. Entries will close if MID Corley Cycles Aug-09 maximum entry numbers are MID Mallory 2018 Aug-09 reached (this is highly likely). MID 365 Velo Road Race Aug-12 There is NO ‘on the day entry’. MID Darley Moor Aug-12 Registration opens from MID Margaret Wright Aug-12 8am. The postcode for your sat MID Mid Suffolk Aug-12 nav for parking on Waterside MID Rapha Cycling Aug-12 Drive is KT12 2JG. MID Mallory 2018 Aug-14 www.phoenixrunning.co.uk MID Øverst RL Aug-15 MID Barnsley Boundary Aug-19 MID Peak District Road Aug-19 MID Behind Bikeshed Aug-21 MID Mallory Park Aug-21 MID Cliff Pratt Deca Aug-23 MID Corley Cycles Aug-23 MID Mallory Park Aug-23 MID Rockingham Race Aug-23 MID Darley Moor Aug-25 MID Pedal Power Aug-26 MID SDCC 3 Aug-26 MID Team Signum Aug-26 MID Cliff Pratt Deca Aug-30 MID Corley Cycles Aug-30 MID Mallory Park Aug-30 MID Rockingham Race Aug-30 MID Active Edge RT Sep-01 MID Amersham Last Sep-01 MID Behind Bars Circuit Sep-02 MID Jef Schils Memorial Sep-02 MID Pearce Cycles Road Sep-02 MID Rockingham Race Sep-05 MID Bourne Ultimatum Sep-09

22 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE LEWES DOWNLAND 7th October 2018 Lewes, East Sussex

Every year on the first week of the South Downs. headquarters in nearby October, about 350 hardy souls Coming off the ridge we head Wallands School. gather in a meadow just outside out to some of the quieter, more For those who don’t want to the historic town of Lewes in isolated trails before circling tackle the 10 miles, there is also a East Sussex to take on ten hilly round and reaching the infamous 5 mile support race that takes in off-road miles. mile 7 hill - starting with a a circle round Black Cap with It’s a mixed group - about half reasonably civilised incline, the plenty of undulation but no big the entrants are club runners, gradient gradually increases as hills – ideal if you’re not sure many of them trying to top up we head through the woods until about the distance or the terrain. their points as the Sussex Grand nearly everyone is reduced to a This is a low key, no frills race, Prix series draws to a close, the power walk (okay, maybe just a with an entry fee to match. You other half are enthusiastic walk). Breaking out of the woods, won’t find finisher medals or lovers of hills, beautiful the climbing isn’t over - a few goody bags (partly to keep costs countryside or pain! more metres of elevation bring down, and partly as a deliberate But a U-turn at the bottom us to the top of Black Cap, with effort to reduce waste) but you means that there is a fairly far-reaching views across the will find a friendly crowd of steady climb for the next couple Weald. An undulating footpath runners who return year after of miles, before we skirt round takes us back to the meadow for year for the simple joy of tackling skies, sometimes pitting Black Cap and then head out an exhilarating downhill dash to tough uphills and flying down the themselves against rain and wind along a quintessential Sussex the finish, followed by maybe a other side, sometimes sweating as well as the landscape. chalk path following the ridge of cup of tea and a cake at the race in late Autumn sunshine and blue www.lewesac.co.uk/events/

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 23 Upcoming Events CYCLING MID Darley Moor Sep-09 MID Offa’s Byke Bash Sep-09 MID Orwell Velo Sep-09 MID Royal Leamington Sep-09 CABBAGE NOR Litherland Circuit Aug-01 PATCH 10 14th October 2018 Twickenham, Middlesex NOR Bike-Inn Aug-02 NOR White Rose Aug-02 NOR North West Aug-04 NOR High on Bikes Aug-05 NOR Upton Cycling Aug-05 NOR York Cycleworks Aug-05 NOR Yorkshire Lass Aug-05 NOR School of Racing Aug-06 NOR RSR 3 Aug-07 NOR School of Racing Aug-07 NOR TCDG Race Aug-07 NOR Litherland Circuit Aug-08 NOR School of Racing Aug-09 NOR EMC Road Race Aug-11 NOR Chronomaster Race Aug-12 NOR Out of the Saddle Aug-12 NOR TCDG Race Aug-14 NOR Litherland Circuit Aug-15 NOR Summer Monday Aug-20 NOR Edge Cycleworks Aug-21 NOR Broomwagon Aug-22 NOR Litherland Circuit Aug-22 NOR Ryedale Grand Aug-26 NOR Squadra RT Aug-26 NOR Sundown Sixty Aug-26 NOR Winking Sheep Aug-26 NOR Cheshire Cycle Sep-02 NOR Cross Border Sep-02 NOR Ride the Roaches Sep-02 NOR White Rose Sep-08 NOR Aughton Road Sep-09 At 10am on October 14th 2018 Mo Farah won it in 2005! It is marshal and support the race, to NOR Bollington Bikefest Sep-09 The Cabbage Patch 10, an race that has had the same raise awareness for NOR Ponteland GP Sep-09 Twickenham, Middlesex returns team working on it for many Myelodisplastic Syndrome – this SCO Fife Series Aug-01 once again! years. The wonderful Stragglers year we will also have a BRA SCO Boomerang Aug-04 The race was founded in 1982 running club, based in Kingston MOUNTAIN (bring all your old SCO Inverness Cycle Aug-05 and has raised over £130,000 for provide the marshals bras) at The Cabbage Patch Pub SCO Loudoun Road Aug-05 Clarendon School in Hampton Cabbage Patch 10 is not a race after and collect cheek swabs for SCO Synergy Cycle Aug-07 and other charities. you do just once, many have done Delete Blood Cancer to help find SCO Fife Midweek Aug-08 It is one of the flattest, most it over 20 times. It is part of the donors for MDS”. SCO Northboats RR Aug-09 scenic, ten mile races in the running calendar. This is a high There is a fantastic social feel SCO Ochils Open TT Aug-09 country aimed at runners of all profile event, which is to this event, with many local SCO Kilberry Loop Aug-11 standards on roads and towpaths. professionally organised, with runners meeting every year for a SCO Pedal Power Aug-11 Starting in King Street, excellent prizes and a now great run but also a obligatory SCO AWCC Aug-12 Twickenham, the route crosses famous, long-sleeved T shirt, pint or two of Fullers London SCO Carnegie Sportive Aug-12 the Thames at Kingston Bridge medal and generous goody bag. Pride after in the Cabbage Patch SCO Scottish NE Aug-12 and Richmond Bridge, it then runs “Our aim is provide a fantastic Pub with the prize giving (with SCO Fife Midweek Aug-15 along the Riverside to finish on race but also to donate to two two bikes and a garmin give away SCO MFCC Croachy Aug-15 the drive in front of the attractive charities that mean a lot to the every year as spot prizes). SCO 10-mile TT Aug-19 York House back in Twickenham. race, the other being MDS Patient The race opens on Valentines SCO Pedal Parkinsons Aug-19 It is a not for profit event and Support Group based at Kings Day every year but this year has SCO Ayrshire Alps Aug-26 attracts elite - the Kenyans and Hospital. Last year, at prize giving, sold out in a record 6 weeks. SCO Eastern Promise Aug-26 Olympians can often be seen on a huge dancing flashmob was For more information and to SCO Ivy Auld Yins Aug-26 the start line - club and done by great runners from The enter for SCO Scottish National Aug-26 passionate runners alike. Bearcat Running Club, who also www.cabbagepatch10.com

24 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE MARRIOTT’S WAY 10K 7th October 2018 Aylsham, Norfolk

Birthday cake and balloons will be waiting at the finishing line of this year’s Marriott’s Way 10K in Norfolk, as the race celebrates its tenth anniversary. The friendly event is organised by Broadland District Council as part of its commitment to encouraging healthy lifestyles and takes place predominately off-road on a former railway line between the historic market towns of Aylsham and Reepham. A mainly flat course, it attracts both beginners and experienced runners, who can enjoy the Norfolk countryside, wildlife, public art and local history along the way. The picturesque rural route is an entry level cross country course which will offer a potential pb for the more experienced runner. This anniversary year, the race is open to a record 500 entrants and will be preceded by a children’s fancy dress fun run. There promises to be a celebratory atmosphere around the finish line in Reepham, with the council adding some special touches for entrants and spectators to enjoy. sponsor the race and everything to help people train for the race Participants are encouraged from chip timing to t-shirts is also being organised by to share their photos on social being sourced from companies Broadland District Council. The media afterwards using the in Norfolk. six-week course will take place hashtag #MarriottsofFire Entry fees are £16.50 or in Aylsham from September. Marriott’s Way 10K, which this £14.50 for affiliated entrants, Entries for Marriott’s Way year takes place on Sunday, with £1 of each entry going to 10K open at the end of June October 7, has become a firm Norfolk Trails to maintain the and people are advised to get favourite on the race calendar Marriott’s Way. Corporate in quick, as it’s normally a since it started in 2008. And it’s a teams of four people are also sell-out. For more real community event, with local welcome to enter the race. information visit businesses getting on board to A Couch to 10K programme www.broadland.gov.uk/mw10k

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 25 Upcoming Events CYCLING SCO Fife Midweek Aug-29 SCO Ronnie MacDonald Sep-02 SCO Fife Midweek Sep-05 SCO Bella 5 Sep-08 SCO Cairngorm CC Sep-08 SCO Cairngorm CC Sep-09 DINOSAUR SE HHCC Bomber Aug-01 DASH SE Hillingdon Masters Aug-01 10th November 2018 Walton-On-Thames SE Cyclopark Aug-02 SE CC London Aug-04 So who’s up for some more SE Redbridge Aug-05 dinosaur action in 2018. Come and SE Saffron Walden Aug-05 join us for our Dinosaur Dash along SE Surrey League Aug-05 the Thames towpath. It doesn’t SE Thanet RC Aug-06 matter whether you’re a Ty- SE Dulwich CC Aug-07 RUNNER-saurus, a Tricea-TROTTER SE West Thames Aug-07 or a Di-PLODDER-docus..... we’ve SE Circuit RSR 3 Aug-09 got just the medal for you! SE Cyclopark Aug-09 Choose from 5km to ultra SE Full Gas 2018 Aug-10 marathon distances; you can SE Crafted Classique Aug-11 complete as many, or as few laps as SE Crits at the Park Aug-11 you like of a 3.28 mile, out and back, SE Southend 2018 Aug-11 course along the beautiful river only are they awesome medals The overall course has no SE West Thames Aug-11 Thames. We welcome all abilities of in their own right, but they fit elevation gain / loss making this a SE Surrey League Aug-12 runner - complete one lap and neatly together side-by-side, or flat and fast route. Registration SE Dulwich CC Aug-14 you’re both a finisher and a on top another to form a jigsaw- opens from 8:30am The postcode SE West Thames Aug-14 winner in our eyes, or keep going like picture. Just when you for your sat nav for parking on SE Hillingdon Masters Aug-15 and see how far you can get in the though it couldn’t get any Waterside Drive is KT12 2JG. Entries SE Abingdon Race Aug-19 full 6 hour time limit and everyone better; the dinosaur front close on 23rd September 2017, or SE Midhurst Ramble Aug-19 gets the fabulous bespoke sections are magnetic and before if maximum entry numbers SE Dulwich Paragon Aug-21 finishers’ medal. double up as fridge magnets. are reached (this is highly likely). SE ART & Take3 Aug-22 These medals are really Places will be strictly limited so There is NO ‘on the day entry’. SE Hillingdon Masters Aug-22 something very special. Not don’t leave it too late to enter. www.phoenixrunning.co.uk SE Cyclopark Summer Aug-23 SE Giles Ree Memorial Aug-25 SE Surrey League Aug-25 SE West Thames Aug-25 SE Ride North Norfolk Aug-26 SE Victor Berlemont Aug-26 SE Broomwagon Blyton Aug-29 SE Hillingdon Masters Aug-29 SE Crits at the Park Sep-01 SE Big Tims Big Day Out Sep-02 SE Gayford Flyer Sep-02 SE Marlow Red Kite Sep-02 SE Parsons Peddler Sep-02 SE Hillingdon Masters Sep-05 SE Black Shuck Sportive Sep-08 SE CC London Sep-08 SE Hillingdon Masters Sep-12 SE Revolve 24 Sep-15 SE Revolve 24 Sep-16 SW Portsmouth Evening Aug-01 SW Wheal Jane Aug-04 SW Brighton Road Aug-05 SW Tour of Witheridge Aug-05 SW Two Moors 100 Aug-05 SW SWLaw Velopark Aug-07 SW Portsmouth Eve Aug-08 SW Omega Portsmouth Aug-11

26 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE GREAT SOUTH WEST SPORTIVE 14th October 2018 Plymouth, South West

The Sportive phenomenon is now views of the South West. top 100 climbs in the UK to the well established with events It’s the perfect end of season highest town on Dartmoor, the leading off Dartmoor and back to taking place in all areas of the classic, a unique tour setting off home of the infamous Datmoor our host village in Home Park UK. Take on a new journey and from Plymouth and crossing the Prison at Princetown and enjoy Plymouth, and finish with a well discover part of the countryside iconic Tamar Suspension Bridge refreshments at our Dartmoor earned, medal, goodie bag and that you may not otherwise think into Cornwall. The route takes you Brewery Feedstation. bottle of complimentary Jail Ale of riding and you can find no through the peaceful and rolling For those wishing to get a from Dartmoor Brewery. better route for this experience countryside of the Rame Peninsula further taste of Dartmoor, the The routes are challenging, but than the Great South West and take in the beach and ocean Extreme route takes you through for most riders it is an opportunity Sportive taking place on Sunday views at Whitsand Bay as you the idyllic Postbridge, skims the to break new personal barriers 14th October. head towards the UNESCO World top of Haytor (twice the finish of a with exceptional ascents, rolling The Great South West Sportive Heritage Site at Gunnislake. ‘Tour of Britain’ stage) and passes descents and a choice of either is a cross county sportive passing Crossing back into Devon taking through the quaint village of the Standard 73 miles or break the Devon and Cornwalls finest on the ‘alpine like’ climb through Widecombe-in-the-Moor, but you century with the Extreme 103 landmarks, with stunning coastal the woods, and drift back down won’t have time for a cream tea! miles of pure cycling adrenaline. roads, challenging Dartmoor into the ancient town of Tavistock. Both routes will finish their ride To sign up, please visit ascents and the most beautiful You will then take on one of the with an exhilarating descent www.greatswsportive.co.uk

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 27 Upcoming Events CYCLING SW Liphook Road Aug-12 SW Velo Club Venta Aug-12 SW Bikeshed Aug-14 SW Westpoint Series Aug-14 BECKENHAM 10K SW Portsmouth Evening Aug-15 11th November 2018. Beckenham, Lewisham SW Salcombe Regatta Aug-16 SW Portsmouth Evening Aug-22 SW Benzer Challenge Aug-26 PROCEEDS GO TO THE ROYAL BRITISH LEGION SW New Forest Rattler Aug-26 SW Behind The Bikeshed Aug-28 SW Portsmouth Evening Aug-29 SW Great Exmoor Ride Sep-02 SW John Holman Sep-02 SW The Candovers Sep-02 SW Tri UK Road Sep-02 SW Womens Tour Sep-06 SW Womens Tour Sep-07 SW Deloitte Ride Sep-08 SW Deloitte Ride Sep-08 SW Womens Tour Sep-08 The annual Beckenham 10K Charity charity. Last year £1600 was SW Behind The Bikeshed Sep-09 race is back this November on donated to The Royal British Legion SW Deloitte Ride Sep-09 Remembrance Sunday. Taking place and Bromley and Lewisham Mind. after playing the last post and Well within the TfL oyster zone, SW Devon Rotarium Sep-09 observing a two minute silence of the race is easily accessed by public SW Étape d’Amwell Sep-09 remembrance, the race follows two transport. However, if you prefer to SW Womens Tour Sep-09 laps of the undulating trails of travel by car there is a limited SW Deloitte Ride Sep-10 Beckenham Place Park. amount of parking at Race HQ on Deloitte Ride Sep-11 SW The entirely traffic free route Foxgrove road, or ample on-street SW Deloitte Ride Sep-12 takes in a mixture of grassy fields parking in the surrounding areas. SW Deloitte Ride Sep-13 and wooded areas, so watch out for Whether you’re looking to shoot for SW Deloitte Ride Sep-14 roots and mud. a prize at a race attended by other SW Deloitte Ride Sep-15 Hosted and marshalled by the seasoned club runners, trying out SW Nelsons Tour Sep-15 friendly Beckenham Running Club, your first 10K race or just fancy a run SW Deloitte Ride Sep-16 based nearby on Foxgrove Road, the around the park, you’ll get a big WAL Rowe & King Aug-01 event is in its 9th year. Previous cheer from the marshals at the events attracted a wide variety of Beckenham 10K Charity Race. WAL North Wales Race Aug-05 participants from the local Beckenham Running Club is a WAL Rowe & King Aug-08 community. A number of prizes are long-established local club for WAL Cardiff Jif Aug-14 available for senior and veteran runners who enjoy endurance and WAL Newport Nocturne Aug-18 runners, as well as team prizes. The cross-country running. Club nights Drover Cycles Aug-19 WAL men’s course record was set in 2016 are on a Wednesday evening at 6:45 WAL Welsh Road Aug-19 by Peter Lighting of Kent AC who pm, full details on their website: WAL SD Sealants Junior Aug-24 completed the course in a time of www.beckenhamrunning.co.uk WAL Welsh Wanderer Aug-26 34m52s. The ladies course record, WAL Mad Summer Sep-02 held by Clare Elms of Dulwich Runners is 38m54s and has stood SWIMMING unbroken since 2011. Entry instructions can be found online at (www.beckenhamrunning.co.uk/ INT Gran Fondo Jul-21 races/trail) last year’s cost was £14 INT Samsung Bogazici Jul-22 for UKA-affiliated runners, or £16 for INT Castle Swim Aug-25 unaffiliated runners, currently prices INT Gran Fondo Aug-25 are set to remain the same, however Gran Fondo Sep-08 INT these are subject to revision. INT Worthersee Swim Sep-16 On-the-day entries will be accepted INT Gran Fondo Sep-19 subject to capacity. As a charity race, INT Conquer Two Sep-22 proceeds go to The Royal British INT Otillo Swim Sep-29 Legion and another nominated

28 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE PLYMOUTH 10K 7th October 2018. Plymouth, South West GREAT OPPORTUNITY TO EXPERIENCE A CLOSED RACE FOR THE FIRST TIME

After another successful year in 2017, the Plymouth 10K returns on Sunday 20th May 2018. Popular with runners of all abilities, join over 4,000 people and take on this challenging and rewarding closed road course. Runners from over 280 towns and cities took part in the 2017 Plymouth 10K, raising over £220,000 for charity. The chip timed, 10km course is perfect for both seasoned and beginner runners, offering an undulating, closed road experience. The one loop lap showcases the historic city and landmarks Plymouth has to offer. All Plymouth 10K finishers will receive a high quality finishers medal, a technical running t-shirt and a goodie bag containing a variety of treats. Each runner will also receive a free automatic text containing their finishing time. Entry fees are: UKA Affiliated Club Runners £23, Unaffiliated Runners £25. Refunds are available for teams over 10 runners. If you’re not quite ready to take on the Plymouth 10K, enter the new Plymouth 5K. Taking place on the same day, the Plymouth 5K is a great opportunity to experience a closed road race for the first time. To enter, visit www.runplymouth.co.uk

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 29 Upcoming Events SWIMMING INT Spetses Mini Oct-06 IRE The Great Fjord Oct-06 MID Chase Open Water Jul-07 MID Big Swim Jul-28 MID Cotswold Lake 62 Jul-28 MID Cotswold Lake 62 Jul-29 PYJA MARATHON 29th September 2018 Walton-On-Thames MID SwimRutland Aug-12 MID Cotswold 1.5K Aug-19 MID Cotswold 10K Aug-19 What better way to start the MID Cotswold 3.8K Aug-19 weekend off than coming for a run MID Cotswold 5K Aug-19 with us in your pyjamas? Lycra is Gaelforce Mass Aug-25 MID out, night-gowns and jim-jams are MID SwimRutland Night Sep-01 in!! Slippers are optional. MID Big Cotswold Sep-15 You don’t even need to get MID Gaelforce Mass Sep-15 dressed to come and join us for the NOR Derwent Epic Jul-08 Pyjamathon. From 5km to ultra, NOR Windermere 1500M Jul-22 you can complete as many, or as NOR Windermere 3.8K Jul-22 few laps as you like of a 3.28 mile, NOR Dee Mile Swim Aug-04 out and back, course along the beautiful river Thames. We NOR Semer Water Epic Aug-18 welcome all abilities of runner - NOR Coniston Epic Aug-19 complete one lap and you’re both a NOR Windermere Aug-26 finisher and a winner in our eyes, NOR Windermere 5K Aug-26 or keep going and see how far you NOR Windermere Swim Sep-02 can get in the full 6 hour time limit. NOR Buttermere Sep-09 We welcome all abilities of NOR River Dart Half Sep-22 runner and everyone gets the NOR River Dart Mara Sep-22 fabulous bespoke finishers’ medal. NOR Dip in the Dark Oct-05 Places will be strictly limited so NOR Fireworks 500 Nov-03 don’t leave it too late to enter. The SCO Highland Open Jul-15 overall course has no elevation SCO Great Scottish Swim Aug-25 gain / loss making this a flat and fast route. Registration opens from SCO Bardowie Loch Sep-01 8:15am. The postcode for your sat SCO Highland Open Sep-02 nav for parking on Waterside Drive SCO End to End Sep-08 is KT12 2JG. Entries close on 28th SCO Loch Ken Sep-08 September 2018, or before if SCO Loch Ken Night Sep-08 maximum entry numbers are SCO Firth of Forth Sep-22 reached (this is highly likely). There SCO Highland Corran Oct-20 is NO ‘on the day entry’. SCO Highland Glencoe Oct-20 www.phoenixrunning.co.uk SCO Highland Open Nov-17 SCO Highland Open Dec-08 SCO Artemis Great Jul-06 SE Henley Classic Jul-01 SE Swim Bewl Jul-01 SE Castle Swim Series Jul-08 SE Fest of Endurance Jul-08 SE Humdinger Swim Jul-14 SE Island Races Jul-14 SE Henley Half Jul-15 SE Henley Mile Jul-15 SE Henley Splash Jul-15 SE Castle Swim Series Jul-21 SE Club to Pub Jul-21 SE Owler Jul-22 SE The Fix Splash Jul-22

30 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com BIG EVENTS GUIDE EAST NEUK 10K 30th September 2018 Anstruther, Scotland

The annual East Neuk 10K takes place in Anstruther, Fife on the last day of September. This year it falls on September 30th. The 10K is a fast out and back race that mainly takes place off road on farm tracks and within a local estate. The terrain is easy to run on for most runners and the Anster Haddies encourage runners of all abilities to take part. A buffet is put on after the race so runners quick and slow can all have refreshments after their efforts. Largo Law Hill Race for more adventurous runners the Anster Haddies also hold the Largo Law hill race which this year has moved to Saturday 17 November. A challenging wee course sees runners running through woodland trail before a 300m climb up the Largo Law and back to the start. Entry takes place at the Crusoe Hotel, Lower Largo, Fife on the day. Further details are available on www.haddiesweebly.com

I AM POWER

I AM WATER WWW.SOLOSPORTS.CO.UK

For further detils on the events visit www.outdoorsr d r.com The Bi Events Guide 31 Upcoming Events SWIMMING SE Castle Swim Series Jul-25 SE Hillingdon Swim Jul-26 SE Dock2Dock Jul-28 DAVENTRY CHALLENGE SE Fugitive Swim Jul-29 26th September 2018 Northamptonshire SE Pier to Pier Swim Jul-29 SE Bewl Open Swim Aug-05 SE Thames Marathon Aug-05 SE Dedham Vale Swim Aug-12 SE Fritton Lake 10K Aug-19 SE Big Dog Swim Aug-23 SE Doggie Paddle Aug-23 SE Fritton 1500M Sep-09 SE Fritton 3K Sep-09 SE Fritton 5K Sep-09 SE Fritton Triple Sep-09 SE Channel Tri Sep-16 SE Castle Swim Series Sep-22 SE Swim Serpentine Sep-22 SE Hercules Fest Sep-23 SE The Fix Splash Sep-30 SW Drakes Island Swim Jul-01 SW Big Cotswold Swim Jul-07 SW Paddle round the pier Jul-07 SW Salty Sea Dogs Jul-07 SW Goodrington Swim Jul-08 SW The Bantham Jul-14 The inaugural Daventry The 3.6-mile lap is completely be expanding to 11 events at 10 SW Bournemouth Pier Jul-15 Challenge will be taking place on traffic free (except the odd venues in Warwickshire, Padstow to Rock Jul-27 SW Wednesday 26th September at squirrel!) and virtually flat with Northamptonshire, Leicestershire SW Salty Sea Dogs Aug-04 Daventry Country Park. The less than 20ft of elevation on and Derbyshire. Visit SW Plymouth Break Aug-05 reservoir will be the back drop each lap. The course will go over a bigbearevents.net for more SW St Michaels Mount Aug-11 for runners as they run to variety of terrain with a section information on our upcoming SW Brighton Pier Aug-19 complete the target they set for running through the meadow and events and like us on Facebook to SW Immortal Week Aug-31 themselves on race day. using the perimeter path which is keep up to date with offers and SW Cotsworld Aquabike Sep-01 As a 6-hour challenge event, predominantly crushed stone. news at Big Bear Events. SW River Adur Sep-01 the first in the area, the Daventry Feedback from our previous www.bigbearevents.net Challenge allows runners to events has been great; “it was a SW Wild Dart Sep-01 choose their distance! It is up to very friendly low key, no- SW Looe Island Sep-09 the runner to decide how many 5k nonsense event which really SW Dart 10K Sep-15 laps they wish to compete within appeals to me”, “lovely well SW Scilly Swim Sep-15 the time limit. This means organised but informal SW Dart 10K Sep-16 competitors can run anywhere atmosphere – don’t change a SW Scilly Swim Sep-18 from 5k to ultra distance. thing”. We have a great mix of SW Burgh Island Swim Sep-23 The flexible event makes it a runners at our events, from SW Aberdovey Swim Sep-29 great chance for anyone looking dedicated ultra runners, 100 SW Pub2Pub Aug-11 to increase their mileage or with marathon club members, people WAL Long Course Wales Jul-13 an autumn marathon looking to trying to get beyond a half WAL Wales Swim Jul-13 get some race prep. All marathon distance but not ready WAL Big Welsh Swim Jul-14 competitors will get a unique for a marathon, and those looking finishers medal, a Big Bear Beer to see what they can do without WAL Tenfoot Swim Jul-21 brewed locally at Merrimen the pressure of a set distance. Our WAL Snowman Swim Aug-04 Brewery (or a Big Bear Juice for “great volunteers” will do Although e orts are made to ensure the accuracy of the the non-drinkers!) and a specially everything they can to encourage information included in The crafted flapjack from Rugby Real and support you to complete your Big Events Guide, Kelsey Media cannot be held responsible for Bread. The aid station will be fully goal for the day. its accuracy and accepts no liability for incorrect loaded as well, with requests Big Bear Events hosts information included. Please always check with the taken, to make sure every entrant mid-week 6-hour running events organiser before booking. is catered for. across the Midlands. In 2019 we’ll

32 The Bi Events Guide For further detils on the events visit www.outdoorsr d r.com Theall newdhb AeronLAB wetsuit Feature-packedfor comfort,speed andperformance gains.

Nowavailable on wiggle.co.uk ONE FOR ALL. THE ONE FOR YOU.

THE ONE •BASED ON THE INNOVATIVE ORBIT-PROOF TECHNOLOGY, ADAPTS TO EVERYFACE.

•WIDE LENSES FOR A CLEAR LATERAL VISION.

Solo Sports Brands Ltd phone 015396 22322 [email protected]

A R E N A W A T E R I N S T I N C T . C O M