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October/November 2017◆ Autumn/Winter running Kit◆ Autumn/Winter CyCling Kit◆ gilets◆ On-One mOnster grAvel BiKe

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HIIT RouTIne | nuTRITIon: enduRance SupplemenTS | GaVIn BoYTeR InTeRVIew | aSpIRInG IRonman TRaInInG dIaRY

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ÖtILLÖ SCILLy ISLANDS

SkyraceCredit: Jakob edholm

ANDORRA TO ZERMATTSki where, when and for as long as you want....

CHOICE: Over 50 resorts across 8 countries, apartments,

catered chalets 2★ to 5★ hotelsFLEXIBILITY: Weekends, mid weeks, week long or longer stays

VALUE: Package prices starting from just £315 per person

BE HAPPY, SKI MORECall our ski experts today on 023 8072 0413 or email [email protected]

ANDORRA TO ZERMATTSki where, when and for as long as you want....

CHOICE: Over 50 resorts across 8 countries, apartments,

catered chalets 2★ to 5★ hotelsFLEXIBILITY: Weekends, mid weeks, week long or longer stays

VALUE: Package prices starting from just £315 per person

BE HAPPY, SKI MORECall our ski experts today on 023 8072 0413 or email [email protected]

NUTRITION3

Welcome to the October/November issue of Totally Active and the end

of another “glorious” British summer. With the

apparent increasing vagaries of our climate,

I’ve pretty much given up on summer and,

in an odd way, now really look forward to

autumn and winter. You’re not expecting

good weather so, if you head out for a ride

or run and it does turn out sunny and dry,

it’s a wonderful bonus. You sometimes get

some real scorchers in October, with my

distinctly Northern European colouring,

I’ve been known to suffer sunburn close to

Halloween. Head into the forests and autumn

is wonderful, the colour of the turning leaves

and then, a few weeks later, the thrill of either

riding or running through them once fallen.

The first hard frosts, turning trails that have

been quagmires all summer into blisteringly

fast KOM targets. The thrill of digging out head

torches and bike lights and hitting the trails

at night. Even the most benign and familiar

routes take on a whole new dimension in the

dark and, if you’ve never tried off-road running

or biking at night, put it on your to-do list.

Obviously I’m probably seeing the autumn

and winter world through rose tinted glasses

and suffering the cold and wet horrors of last

winter have faded from my memory. There will

be rides when I’ll lose all feeling in my hands

and feet, days of rain when my kit never dries

out and spirit sapping sessions in the gym

and on the turbo. But, those are the sessions

when you reap the rewards afterwards, get

that smug and virtuous glow and can lie there

defrosting in a steaming bath thinking “yes, I’m

truly hardcore”. Embrace the autumn and the winter. If

you’ve been competing during the summer,

give yourself a few weeks off from structured

training and remind yourself that exercise and

the outdoors isn’t just about power meters,

Strava and racing. Try some new things and

don’t just think that winter is about grinding

out monotonous base miles. Track cycling,

cyclo-cross, cross-country running and

off-road duathlons are just a few potential

competitive outlets during the winter months.

Look after yourself, try to eat well but don’t

stress if you go a couple of pounds over

racing weight, consider taking a Vitamin D

supplement and I’ve found an on desk light-

box is brilliant for combatting winter blues.

If it all gets too bleak though, follow the

swallows and almost all pro athletes and book

yourself a warm weather training camp or

two, you can only be so hardcore!

@nikalascook

Editor’s Welcome

Nik

WELCOME

CLICK HERE TO FOLLOW US ON TWITTERVISIT WWW.TOTALLYACTIVEMAG.CO.UK

THE TEAM

REGULAR CONTRIBUTORS ISSUE CONTRIBUTORS

Jess VarnishOlympian cyclist and personal trainer Jess ups the intensity with a HIIT routine.

Paul BartonRun through the winter with six kit recommendations from Paul and he tackles a Lakeland SkyRun.

Lara DunnSix bits of cycling kit to keep you rolling whatever the weather.

THE TEAM

Editor NIKALAS [email protected]

Contributing Editor CHANTELLE KELLY [email protected]

Sales Director RUTH [email protected]

Group Sales Manager MICHAEL [email protected]

Sales ExecutiveIAN [email protected]

Design HANNAH WADE [email protected]

ProductionKELLY [email protected]

Managing Director DAVID [email protected]

MEET THE TEAM...

est. 2000

Call us:01279 816300

Andy BarwiseJoin Andy for a Swim-Run adventure in the Scilly Isles.

Tim LawsonCan supplements make you faster? Tim reviews the evidence.

SWITZERLAND

ROUTES FOR ALL LEVELS AND WHY SWITZERLAND SHOULD BE YOUR NUMBER ONE CHOICE FOR YOUR NEXT CYCLING HOLIDAY

CYCLE

LUCERNE n TICINO n BERN n VALAIS

published by

COMPLETELY FREE TO TOTALLY ACTIVE READERS

This guide includes:f An exclusive interview with Swiss cycling legend,

Fabian Cancellaraf The 6 day ‘Swiss Epic’ MTB race

What else is in your FREE guide – Find out on the next page…

Click to get your FREE

guide

YOUR GUIDE TO ROAD AND MOUNTAIN BIKING IN SWITZERLAND

YOUR FREE GUIDE TO ROAD AND MOUNTAIN BIKING IN THE BERN REGION OF SWITZERLANDFor all cyclists who love to ride and explore beautiful landscapes, this guide is guaranteed to inspire you to book your next cycling adventure to this world-class cycling destination.

Calling all cyclists of any level, this free guide to cycle adventure in the stunning Bern region of Switzer-land is guaranteed to inspire you to book your next cycling adventure. It doesn’t stop there, the guide also involves a further three regions. What’s included in the Bern section:

f Fabian Cancellara Interviewf Expert Routesf Beginners Leisure and Family

Cyclef “I’ve Ridden There” - Our

Journalist Tells You What It’s Like

SWITZERLAND

ROUTES FOR ALL LEVELS AND WHY SWITZERLAND SHOULD BE YOUR NUMBER ONE CHOICE FOR YOUR NEXT CYCLING HOLIDAY

CYCLE

LUCERNE n TICINO n BERN n VALAIS

published by

Click to get your FREE

guide

RED HOOK CRIT4 CONTENTS

RUNNING KIT

GEAR TEST - AUTUMN AND WINTER RUNNING KITAS THE TEMPERATURE DROPS AND THE NIGHTS DRAW IN, HERE’S

SIX TRIED AND TESTED ITEMS OF KIT TO KEEP YOU RUNNING.

PAUL BARTON

ABOUT AUTHOR

CEP£39.99

70g (Size IV)www.cepsports.co.uk/shop

Leg muscle oscillation is most noticeable on the

calfs where running on hard ground certainly sets up

some impressive vibrations; see any slow mo footage!

Controlling that movement, without breaking the bank,

is where compression socks make their case. The CEP

NightTech are made in Germany and feel well designed and

constructed. The size is based on your calf circumference

meaning the perfect level of compression, the foot-end

then stretches to fit your feet. The toe and heel

areas are a little thicker for longevity; if you

were concerned about the foot end wearing

there’s a calf only version for £10 less. There’s colour

matching reflective detailing round the back for safer night running; blue, pink

and green options too. They certainly feel supportive and, I think, contributed

to staving off the cramps on a recent 50km race.

82%While £40 for socks sounds expensive, there’s a

lot of compression technology here making the

investment well worth considering.

Alpkit Qark Head-torch£36131gwww.alpkit.com

Shorter days and work commitments

can mean less winter running for many.

Rather than missing out on mileage, get

yourself kitted out with a head-torch; and as an

added bonus, night running is a hoot! For trail

running you’ll need plenty of brightness; Alpkit’s

Qark is rated at 300 lumens which is fine and it’ll last three hours on this max

setting (you’ll get 100 lumens for ten hours, ideal for road running). It’s lithium

ion battery is USB rechargeable in just 90 minutes. The design features a lamp

unit on the front and the battery pack on the back; this ensures a perfect

weight balance resulting in a comfortable run. It’s not without flaws, the tilt

adjustment is a fraction loose and can can alter on aggressive sections of trail

and the beam pattern is quite a tight spot. That said, it has a battery saving

Sensor Mode too and at £36 represents impressive value.

84% Low price and high spec, well worth

considering.

TOTALLY ACTIVE RATINGS KEY

RUNNING KIT

TRAINING DIARY

With less than two weeks to go,

Rob reports on his last training

push before tackling Ironman

Wales.

TRAINING DIARY

I can’t believe as I write this article,

Ironman Wales is in less than two

weeks time. I really don’t know

where the time has gone, but

I’m thrilled to admit that I’m feeling

confident and ready to take it on.

In the run up to the main event,

I’ve recently tackled the challenging

Ironman Dublin 70.3. Last year it was

my A race, hard to believe it’s been a

year already. This time round I wasn’t

as nervous in the build up; I just

approached it like any other race, just

a bit longer in distance. My goal was to

obviously improve on last year’s time

overall, as well as in each discipline.

The day before the race I got up early

CLICK HERE

to listen to a recent

podcast interview

with Rob

TRAINING DIARY

CYCLING KIT

GEAR TEST - AUTUMN AND WINTER CYCLING KITLARA DUNN TESTS SIX ITEMS OF CYCLING KIT THAT’LL KEEP YOU PEDALLING

NO MATTER WHAT THE BRITISH WINTER THROWS AT YOU.

LARA DUNN

ABOUT AUTHOR

Sportful Fiandre

NoRain Cap£3722g (One Size)www.sportful.com

Cyclists have been wearing natty

little hats for longer than they have helmets, but the Fiandre NoRain is a true

21st century incarnation of the traditional casquette. Made from extraordinarily

lightweight fabric, this is designed to be fully waterproof and yet compact and

light enough to roll up and stick in a rear jersey pocket when not required. It

claims to be “one size fits all” and it is definitely able to accommodate all but

freakish extremes in noggin size, plus it does indeed fit easily and unobtrusively

under a helmet. The fabric keeps out the rain admirably, while the curved peak

diverts run-off away from the face for a far more comfortable wet weather

riding experience. As a female with mid-length hair, I did find that it was a

touch warm, but just about breathable enough to keep my head from getting

soggy from the inside, so a definite improvement on no hat at all.

83%Light, supremely portable and the ideal answer

to the hell of heavy rain running down your

face. Not cheap though.

Rapha Winter Jacket £260428g (Size L)www.rapha.cc

Having used both Rapha’s Original Softshell winter

orientated jacket, and their excellent lighter-weight

packable waterproof jacket, I was intrigued to try

the Winter Jacket as a sort of hybrid of the two,

designed to answer all that winter can throw at a

road cyclist, without sacrificing comfort. This is a

jacket that has long winter training rides in mind

and will accept no excuses. It has all the features

you could expect from a jacket of this calibre

(and price) including capacious pockets (one of

them waterproof ), reflective bits and bobs, a drop-down storm tail-flap, zipped

underarm ventilation and it looks utterly sleek and sporty. In use, there is no

denying that this is a very accomplished jacket, more able to endure longer and

filthier road rides than, to be honest, most riders. It enables a comfortable and dry

ride no matter how bad the weather but might just make you feel inadequate.

89%A truly brilliant winter jacket, that will

probably go out in the rain and ride your bike

without you. For serious winter training.

TOTALLY ACTIVE RATINGS KEY

CYCLING KIT

GILETS

GEAR TEST - GILETS NIK COOK REVIEWS GILETS FOR RUNNING, CYCLING AND OUTDOOR ADVENTURES.

NIK COOK

ABOUT AUTHOR

Berghaus Prism 2.0

Interactive Gilet£55.00316 g (L)www.berghaus.com

One of my favourite all-time bits of kit is an

ancient fleece gilet, for sub-zero morning runs

in the winter, paired with a merino base layer,

it was perfect. Having lasted admirably, I’m

delighted to be able to retire it and replace

with this one from Berghaus. The fleece is

wonderfully soft and the cut is perfect. For really

bitter days or less intense activity, it’d be ideal

as a mid layer under a shell. The Interactive

tag in its name refers to the fact that it can be

fastened to any of Berghaus’ Interactive shells

and, for the environmentally minded, it features more than 50% recycled

material. The zipped pockets provide a snug refuge for chilled hands and

there’s a drawcord on the hem to tweak the fit. It packs down small and is ideal

for a “just in case” layer to chuck in your bag.

Super soft fleece that’s just like a warming hug with a zip!

Marmot Tullus Vest£130.00329 g (L)www.marmot.com

When it comes to delivering maximum warmth

for minimum weight and volume, down is hard

to beat. If you’re heading into the hills, having

a down gilet in your pack is brilliant for stops,

setting up camp, in case of an emergency and

for the walk to the pub in the evening. This

gilet from Marmot packs down to smaller than

a grapefruit but, with 600 fill power down, is

super toasty once on. It’s athletically cut, so

goes well under a hardshell and has zipped

hand warmer pockets. The main zip is fully

baffled to keep out the wind and the neck cut

snugly high. The outer Ripstop material is DWR

treated to give a degree of weather proofing. It’s become a mainstay in my

pack and, on a couple of overnighters, has allowed me to get away with a super

lightweight sleeping bag.

Great all-rounder for the outdoors and won’t look out of place

on the high street.

Whether you’re on the bike, running or heading out to hike or climb, for autumn and winter, a decent gilet is

one of the most versatile bits of kit you can own. They’re brilliant for those in-between days, chilly morning

starts or just stashing in your pack or jersey pocket just in case.

GILETS

TRAIN FOR

Train For:HITT FOR ENDURANCE ATHLETES

BY JESS VARNISH

ABOUT AUTHOR

TRAIN FOR

A TIME EFFECTIVE HIGH INTENSITY CIRCUIT TO BOOST

YOUR ENDURANCE PERFORMANCE FROM OLYMPIC

CYCLIST AND PERSONAL TRAINER JESS VARNISH.

NUTRITIONNUTRITION

BY TIM LAWSON

ABOUT AUTHOR

Endurance Supplements: Part 2IN PART 2 OF A TWO PART SPECIAL, TIM LAWSON OF SECRET TRAINING LOOKS AT THE EVIDENCE BEHIND

SOME OF THE MOST COMMON PERFORMANCE BOOSTING SUPPLEMENTS. IN THIS SECOND INSTALMENT HE

LOOKS AT CREATINE, SODIUM BETA ALANINE, OMEGA 3 OILS AND VITAMIN D.

NUTRITION:

HAVE YOUR SAYMAKE SURE YOU SEND IN YOUR PHOTOS AND COMMENTS TO BE IN THE NEXT ISSUE! #TOTALLYACTIVE

Twitter.com/TotallyActiveFOLLOW US ON TWITTER

CHECK OUT OUR WEBSITE

www.totallyactivemag.co.uk

YOUR PHOTOSTweet us your photos using the tag @TotallyActive

or hashtag #TotallyActive

OUR TOP TWEETS

Fab review of the TRIBE Cocoa &

Cinnamon Recovery Shake from @

TotallyActive, thanks guys, glad you

enjoyed it :)Tribe @thetribeway

Improve flexibility and release

muscle tension with our upper

body mobilisation routine po.st/

BCFoamRoller British Cycling @BritishCycling

Really loving the @ScienceinSport overnight

recovery at the moment!! #recovery

#triathlon #endurancetraining

Jack Schofield @JackyScho

The cross-training effect that

athletes achieve from training for

one sport by doing a second activity

applies to #triathlontraining.

Triathlon Power @TriathlonPower

We’ve picked a selection of our favourite tweets.

Can You Cure Runner’s

Knee [Part 4]

https://t.co/IV41BBD2Bo

James Dunne @KineticRev

Great day @im703dublin

yesterday, even met

Ironman legend

@susiecheetham, thanks to

@oxygenaddict, @TotallyActive &

@TinahelyTriClubRobert Byrne @scuboo11

Walking Mount SnowdonEvette Williams @wevettewilliams

We love going to Edale in the Peak District. It’s one of

our favourite spots!

Esra Marie Kelham

@esrakelham

Me and my little wolf,

a third of the way up

#SnowdonDavey Gallagher

@davetheinvictus

#mountainbiking through the Falkirk tunnel, passing under the Laughin’ greetin’ bridge onthe way.LNT Adventures

@LNT_Adventures

BIKE TEST

NIK COOK

ABOUT AUTHOR

ONE BIKE TO RULE THEM ALL? NIK COOK TACKLES ROAD AND

TRAIL TESTING THIS VERSATILE ALL-ROUNDER.

INTRODUCTIONFounded in Sheffield over

25 years ago, On-One have

never been scared to push the

boundaries of bike design and,

in doing so, have produced

some iconic classics. Now

they’ve turned their attention

to the burgeoning gravel bike

sector with the quirkily named

Space Chicken. It’s hard to

pigeon hole gravel bikes. They’re

not full on cyclo-cross racers,

tending to have slacker, more

endurance focused geometry

and possessing drillings for

bottle cages, mudguards

and mounts. They’re not

road bikes, generally offering

more forgiving gearing, less

aggressive geometry and the

scope to fit big and burly tyres.

Without suspension forks and

with drop bars, they’re not

mountain bikes and, although

more than capable off-road,

you’re not going to be hitting

black graded trails on one. You

could argue that a gravel bike

is nothing, a flawed concept

that isn’t designed specifically

for any type of riding, is always

compromised and is a niche bike

for a small number of riders. On

the other hand though, a gravel

bike could be the ultimate all-

rounder, offering the best of all

worlds, embracing road and trail

and providing a one bike choice

for a huge number of cyclists.

GEAR TEST: ON-ONE SPACE

CHICKEN MONSTER GRAVEL BIKE

All photos credit: Paul Barton www.designeverything.co.uk

BIKE TEST

GEAR: EDITOR’S CHOICE

EDITOR’S CHOICEEACH ISSUE, TOTALLY ACTIVE EDITOR NIKALAS COOK WILL GIVE HIS EDITOR’S CHOICE AWARD TO

THE PIECE OF KIT THAT HE’S TRIED AND TESTED AND HAS REALLY IMPRESSED.

VeloVault £469.00 to buy or £84 for 14 days rental

www.bikebox-online.co.uk

This is really a two part review - the

VeloVault Bike Box and the rental

service offered by bikebox-online.co.uk

. I’ve been using the same bike box for

about eight years, I’ve done numerous

trips with it and it has been lent out to

quite a few friends too. It has definitely

seen better days though. The wheels

make an unholy racket, the hinges are

rusting through, it doesn’t quite close

properly and, positioning the bracing

pole, requires saint like patience and

yoga-esque contortions. Having finally

retired it, I was looking for options for a

June trip to Majorca.Not having the spare cash to buy

a new bike box, I started to look

into rental options and, having filled

out their online Quick Quote form,

bikebox-online.co.uk came back super

quick with a very reasonable £84 quote

for the two week period that I’d need

the box for. They have a number of

pick-up hubs around the country or,

for an extra fee, you can have the box

couriered to you. With a hub just a

20 minute drive away, I opted for the

former and, having paid a £100 deposit,

the bright pink VeloVault box was mine.

The VeloVault box is bikebox-online.

co.uk in-house designed box and is

an absolute joy to pack and travel

with. From the reassuring quality of

the catches to the smooth and silent

rolling wheels, you just know your

pride and joy will be safe inside. My 58

cm frame went in without hassle and,

if you’re not as lanky as me, you won’t

even have to remove your saddle. I

loved the velcro wheel fixings and,

although you can secure through the

lid of the box using QR skewers, having

everything inside is so much better.

The internal brace is permanently

positioned so, no annoying fiddling to

get it in place and, if customs do open

your box, it’ll go back in place. Packing was no more than a 10-minute

job. It comfortably fitted in the boot

of our Volvo V70 for the drive to the

airport and, weighing in at 11.9 kg,

gives you 11 kg of bike and kit weight if

your airline only gives you a miserly 23

kg. Although I was travelling with my

track bike, I did a dummy pack of my TT

bike and my 29-er MTB and both were

easily accommodated. For MTB wheels

or disc equipped road bikes, there’s

a disc brake rotor recess so they’re

protected and no need for removal.

Unsurprisingly my bike survived

the flights 100% unscathed encased

in the VeloVault and the bright pink

colour was a winner for spotting it at

the airport. Returning it to the hub was

painless and throughout customer

service and communication was

brilliant.If you’re in the market for a bike box, I

can strongly recommend the VeloVault

but, if you don’t travel with your bike

regularly enough to justify the outlay,

the bikebox-online.co.uk offers an

affordable and convenient alternative.

TOTALLY A

CTIV

E ◆ T

OTA

LLY A

CTIVE ◆ TOTALLY A

CTIV

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TO

TA

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CTIVE ◆

Activetotally

EDITOR’S CHOICE


IN THIS ISSUE...

WINTER RACE CALENDAR


Illus

trat

ion

by C

hris

Kem

p

WE’VE PICKED OUT THE TOUGHEST WINTER ENDURANCE RACES…

THE BAIKAL ICE MARATHON

Tanhoi, Siberia7 March 2018

The Baikal Ice Marathon offers

competitors the unique opportunity

to race across the frozen waters of the

largest and deepest fresh water lake

in the world. There’s no denying that

it is super tough; it’s a long, cold and

lonely 42.2km trail across barren white

landscape. The surface of the frozen lake is

covered in fields of ‘hummocks’, small

hills of ice rubble. Beneath the ice

surface, geothermic springs and seismic

activity cause localised melting that

PATROUILLE DES GLACIERS

Swiss Alps, Switzerland

18- 21 April 2018

Known as ‘the world’s

toughest team competition’,

the Patrouille des Glaciers

is an international ski

mountaineering race

organised by the Swiss Armed

Forces. It’s a legendary high-

mountain ski dash across the

mountains of Switzerland

that was originally devised

as a way to test the alpine

soldiers during WW2. Revived

in the 80s it’s now a (heavily

over-subscribed) classic ski

mountaineering race.

There are two courses to

choose from, course Z or A.

Course Z begins in Zermatt,

passes the shadow of the Matterhorn and finishes in Verbier, covering a

total of 53km and 4000m ascent. Course A begins in Arolla and meets

the other course at the finish line in Verbier, covering 26km and 1800m

ascent. The very long race distance, the extreme route profile, the high altitude

and the difficult alpine terrain with glaciers and couloir climbs are the

main features of this unique competition.

www.pdg.ch

weakens the ice to form holes and

cracks. Every winter huge ice pressure

ridges appear near the marathon course

which is flat, but hard and uneven.

Although it is mostly covered in a

soft layer of snow, there are slippery

iced areas. Racers can also expect to

tackle strong winds and bitingly cold

temperatures. The Baikal Ice Marathon is both

psychologically and physically

demanding. The featureless landscape

gives little perspective to competitors,

offering nothing to focus on and you

have no idea how far you are from

your goal. Progress is marked only by

checkpoints positioned every 5km.

www.baikal-marathon.org

Credit: Mr. Masaki Nakamura



NEWS

ATHLETE NEWSFIND OUT ABOUT THE LATEST PRODUCTS, HEALTH AND ATHLETE NEWS.

BROWNLEE RETURNS TO WINNING FORM AT STOCKHOLM

Jonathan Brownlee

took gold at this year’s ITU World Triathlon Stockholm.

It was his fifth visit to

the Swedish podium,

including two wins,

but this was his first

over the Olympic distance. His best result beforehand for 2017

had been silver behind his brother Alistair in Leeds, but illness

had curtailed his title challenge ever since.

The race started well for the younger Brownlee, following

training partner Richard Varga post-swim for a swift T1 and

straight into the lead bike pack of seven athletes. He managed

to keep up the pace, unlike Varga who fell behind, and surged to

a big lead early on the run and held on to claim victory with an

18 second lead. Norway’s Kristian Blummenfelt was next to cross

the line, followed by France’s Pierre Le Corre who came third.

The win was Jonathan’s 12th WTS career victory to date, after

the race he commented: “It’s been a tough few months with my

body not being right. I was waiting for it to start hurting on the

run but it only started with about 2km to go. But that’s how I like

to race. It’s nice to have a race where the swim, bike and run all

counts. I was worried about not winning one this year, but I’ve

got one now, I can retire.”

Tom Bishop was the next top Brit to cross the line, coming in

sixth, followed by Adam Bowden who finished in 13th place.

SEAN CONWAY WITHDRAWS FROM CYCLING WORD RECORD

ATTEMPT

NEWS

On 5th August Sean Conway set off from

Cabo de Roca in Portugal to break the

Guinness World Record for the fastest

crossing of Europe by bike. He made

good progress having reached the

foothills of the Spanish Pyrenees, but had

to pull the plug on day five.

Conway sustained an injury whilst

cycling, tearing a muscle in his right

quadricep. This left him unable to cycle

without pain and caused him to lose all

the power in the muscle, just before he

was to attempt his first mountain stage.

He commented: “It’s with a very heavy

heart that I have decided to withdraw

from my World Record Cycle attempt due

to injury. I have not taken this decision

lightly and don’t deal very well with

failing at challenges; however, I just do

not feel that I will be able to give this

record the power I need to break the

impressive new record set recently by

Jonas Deichmann. “For now, I’m sorry that I’ve not been

able to carry on and wish to thank

everyone who has supported this project.

Needless to say I’m now going to take

some time out to recover as quickly as

possible before I announce my next

challenge. It’s such a tough decision to

admit defeat and I am gutted. However, I

will take this time to rebuild my strength

and come back stronger. It goes without

saying that, all being well, I will be back to

give this another shot next year.”

CLICK HERE TO TAKE OUR SURVEY

NUTRITION5 CONTENTS

FEATURES...

CLICK HERE TO TAKE OUR SURVEY

SCAFELL SKYRACE

PAUL BARTON

ABOUT AUTHOR

MOUNTAINS, SCRAMBLES,

A DODGY TUMMY AND AN

UNEXPECTED HEAT-WAVE, PAUL

BARTON TACKLES THEM ALL ON

THE SCAFELL SKYRACE. Skyrace

Credit: Guillern Casanova

SCAFELL SCAFELL SKYRACE

ÖTILLÖ SCILLY SWIM-RUN

ANDY BARWISE

ABOUT AUTHOR

TRIATHLETE ANDY BARWISE

LEAVES HIS BIKE AT HOME

FOR AN ISLAND HOPPING

ADVENTURE IN THE SCILLIES.


Credit: Jakob Edholm


GRAVEL RIDING

NIK COOK

ABOUT AUTHOR

NIK COOK PROFILES THESE “SOFT-ROADING”

CYCLING EVENTS AND FINDS OUT WHY YOU

SHOULD PUT ONE IN YOUR DIARY.

GRAVEL

Credit: Time Inc Images

GRAVEL RIDING

Riding

NEWS

Athlete NewsFind out about the latest products, health and athlete news.

Brownlee returns to winning form at stockholmJonathan Brownlee took gold at this year’s ITU World Triathlon Stockholm. It was his fifth visit to the Swedish podium, including two wins, but this was his first

over the Olympic distance. His best result beforehand for 2017 had been silver behind his brother Alistair in Leeds, but illness had curtailed his title challenge ever since.

The race started well for the younger Brownlee, following training partner Richard Varga post-swim for a swift T1 and straight into the lead bike pack of seven athletes. He managed to keep up the pace, unlike Varga who fell behind, and surged to a big lead early on the run and held on to claim victory with an 18 second lead. Norway’s Kristian Blummenfelt was next to cross the line, followed by France’s Pierre Le Corre who came third.

The win was Jonathan’s 12th WTS career victory to date, after the race he commented: “It’s been a tough few months with my body not being right. I was waiting for it to start hurting on the run but it only started with about 2km to go. But that’s how I like to race. It’s nice to have a race where the swim, bike and run all counts. I was worried about not winning one this year, but I’ve got one now, I can retire.”

Tom Bishop was the next top Brit to cross the line, coming in sixth, followed by Adam Bowden who finished in 13th place.

sean conway withdraws from cycling world record attempt

NEWS

On 5th August Sean Conway set off from Cabo de Roca in Portugal to break the Guinness World Record for the fastest crossing of Europe by bike. He made good progress having reached the foothills of the Spanish Pyrenees, but had to pull the plug on day five.

Conway sustained an injury whilst cycling, tearing a muscle in his right quadricep. This left him unable to cycle without pain and caused him to lose all the power in the muscle, just before he was to attempt his first mountain stage.

He commented: “It’s with a very heavy heart that I have decided to withdraw from my World Record Cycle attempt due to injury. I have not taken this decision lightly and don’t deal very well with failing at challenges; however, I just do not feel that I will be able to give this record the power I need to break the

impressive new record set recently by Jonas Deichmann.

“For now, I’m sorry that I’ve not been able to carry on and wish to thank everyone who has supported this project. Needless to say I’m now going to take some time out to recover as quickly as possible before I announce my next challenge. It’s such a tough decision to admit defeat and I am gutted. However, I will take this time to rebuild my strength and come back stronger. It goes without saying that, all being well, I will be back to give this another shot next year.”

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NEWS

sharpe and pallant named 2017 aquathlon world champions

mccolgan smashes scottish record in 5000mEilish McColgan continued her recent success by smashing the Scottish record over 5000m at the final IAAF Diamond League meeting of the season in Belgium.

Having recently declared her intent to go sub-15:00 having come so close as she finished tenth in the final of the IAAF World Championships, McColgan faced a few issues in the opening stages of the race but coped well with the surges in pace following a slow start, before side-stepping around a fall from competitors directly in front of her.

McColgan continued strongly and finished the race in first place, in a time of 14:48:49 – a personal best by 12 seconds and enough to lower the Scottish record by over three seconds, with the time also taking her to fourth on the UK all-time list behind Paula Radcliffe, Jo Pavey and Zola Budd.

Athlete News...

Canada’s Matthew Sharpe and Great Britain’s Emma Pallant collected world honours after being victorious at the 2017 Penticton ITU Aquathlon World Championships.

The athletes conquered a one-kilometre swim followed by a five-kilometre run. Great Britain’s Chloe Pollard exited the swim first with a healthy advantage of over a minute. Following behind was Keisha Besler (CAN) and Holly Henry (CAN), Pallant was eighth out of the water and had to make up a deficit of almost three minutes.

Onto the run Pollard had a commanding lead, but was being chased by some very strong runners behind her. With much ground to cover, it took the first few kilometres for Pallant to get her stride, but she caught up to the front in the second lap and did not slow down.

Pallant bypassed the competition

and finished the five-kilometre course first to get her first aquathlon world championship. The gold then would be added to her already earned bronze medal from the duathlon event earlier in the Multisport week.

Joining Pallant on the women’s podium, junior Delia Sclabas (SUI) finished second among the elites to get her an upgraded medal, while the bronze went to British compatriot Jacqueline Slack.

Pallant said of her come-from-behind victory: “I came out with a young whippersnapper of a junior, who pushed me all the way. So I am used to chasing and she went ahead in the swim in the front, but I am really happy to come away with a win.”

On the men’s side, Penticton crowds were treated to a home nation sweep as Canadians John Rassmussen and Aiden longcroft-Harris made the podium along with Sharpe.

NEWS

garmin announces the vivosport, vivomove hr & vivoactive 3Garmin has announced a new range of vivo products: vivosport, vivomove HR and vivoactive 3.

The vivosport is a smart activity tracker with a 24/7 wrist-based heart rate monitor and GPS to accurately track activities. It features a colour touchscreen display, built-in sports apps and a battery life of up to seven days in smartwatch mode and eight hours in GPS mode. It’s also safe for swimming and showering.

The vivomove HR is a hybrid smartwatch with activity tracking, wrist-based heart rate, smart notifications and a touchscreen display. The clock hands show the time and move out of the way for easy viewing of messages, heart rate and more. The smart display only appears when the user turns their wrist.

The vívoactive 3 is a GPS smartwatch with wrist-based heart rate, builtin GPS and over 15 built-in indoor and outdoor sports apps. It’s ultra customisable which is a big plus.

All three are available to buy now. The vivisport is priced at £169.99, vivomove HR is £169.99 for sports version or £249.99 for premium version, and the vivoactive 3 prices start from £279.99, dependent on colour. www.garmin.com/en-Gb

cherryactive re-Brands as active edgeBritish award-winning fitness supplement brand CherryActive has rebranded with fresh new packaging, a new product pipeline and a new name - Active Edge.

Last year marked the company’s 10th anniversary and company MD John Carey decided the name and packaging no longer reflected the brand and its range of products, and Active Edge was born.

Active Edge will offer the same products, but with a fresh new look. CherryActive originally launched in 2006 with one single product, and now boasts a wide portfolio

of 100% natural products with a variety of health and fitness benefits backed by scientific research. Carey is excited about the future and comments: “The unveiling of Active Edge marks an exciting

new chapter in the company’s history. We are very proud of what we have achieved in the past 11 years, and the part we have played in helping people maintain their good health.” www.active-edge.co.uk

GeAR Newsskratch laBs releases two new exercise hydration drink mix flavoursSkratch Labs, a functional food and beverage brand, has released two new flavours of its Exercise Hydration Drink Mix, Strawberry and Passion Fruit.

The mixes are made with real fruit and include a full strawberry and two passion fruits in every serving. Each flavour is currently available online, and in all locations where Skratch Labs is sold, in 20-serving resealable bags, single size packets and 20-packs of singles.

“It’s through care and effort that we are incredibly proud to introduce our two newest flavours - Passion Fruit and Strawberry”, says Dr. Lim, founder of Skratch Labs.

“We’ve been working on these flavours for over a year and in our taste tests with athletes, staffers, and friends they’ve been the most consistent favourites of any of the flavours we’ve ever made.”

In addition to the two new flavours, the Exercise Hydration Drink Mix is available in Lemons and Limes, Oranges, Matcha Green Tea and Lemons, Pineapple, and Raspberry. www.skratchlabs.com

NEWS

heAlth Newschlorella Boosts the immune system of athletes

fitBit launches first ever smartwatch and sports headphonesFitbit has unveiled its first

ever health and fitness smartwatch, the Fitbit Ionic, and

bluetooth headphones, the Fitbit Flyer. The Ionic offers improved heart-rate

tracking, water resistance for up to 50m and built-in GPS, as well as smart features

such as contactless payments, on-board music and smart notifications. The brand have also announced that they will be launching an Adidas special edition Fitbit

Iconic in 2018. Fitbit Flyer are Fitbit’s first

Bluetooth headphones, featuring a durable, sweat-proof design

and customisable fit. Users will be able to use them seamlessly with Fitbit’s latest smartwatch, so they can listen to their favourite music without their phone.

The Fitbit Iconic and Fitbit Flyer are both available on pre-order now, priced at £299.99 and £109.99. www.fitbit.com/uk/home

GeAR News...

NEWS

For many athletes there’s often a fine line between training hard to achieve your best results and going a little too hard and compromising your immune system and getting ill. New research, published in the European Journal of Nutrition, shows help may be at hand in the form of a natural supplement, chlorella.

In the study scientists looked at the effect, in 26 people, of taking the natural supplement chlorella (a type of fresh water algae that is seen to be rich in certain nutrients and normally taken in tablet or granule form), compared to a placebo, over a six week period, with a two day intense training period during week four.

The two days intense training consisted of morning and afternoon sessions on each day (session one was an incremental maximal oxygen uptake test; session two a high intensity interval training (HIIT) session; session three a prolonged endurance ride; and session four a second HIIT session).

The scientists monitored the level of an antibody called sIgA throughout the study as a measure of the immune system’s strength, and found that, apart from small changes brought about by the intense exercise period, levels

of sIgA remained constant over the six week period for those taking the placebo. Those in the chlorella group, however, saw increasingly higher levels of sIgA as the trial progressed, from week four onwards.

The researchers commented: “Supplementation with chlorella has beneficial effects on resting sIgA, which might be beneficial during periods of intensified training.”

NEWS

heAlth News...Whether you are cramming for an exam or simply want to give your memory a boost, doing some physical exercise immediately after a learning session may help – if you’re a woman.

A new study, published in the journal Cognitive Research: Principles and Implications, shows that just five minutes of light physical exercise following a learning session improves memory in young women.

Scientists conducted four experiments on a total of 256 participants. In the first experiment, 74 people – 38 women and 36 men – were divided into two groups. One group engaged in five minutes of low-impact cardio exercise before learning a phase that involved remembering name-face pairs, while the other group engaged in another, non-exercise activity. After 24 hours, the researchers tested the participants’ memory of their previous learning phase. The same conditions were repeated but with five minutes of activity after the learning phase.

In the second experiment, the scientists

wanted to see if the ‘post-learning’ exercise benefits noticed in the first experiment would be replicated if they eliminated sleep. The memory test was therefore administered on the same day as the learning phrase. The researchers also altered the non-exercise activity. In the third, the researchers replaced the face-name association task with one that involved abstract shapes.

By this time, the researchers noticed that women who engaged in mild physical activity after learning performed considerably better in memory tests than the women who did not exercise. The effect was at its strongest in the first experiment, so the researchers replicated it for the fourth one, wherein the conditions remained the same but the non-exercise activity differed.

The fourth experiment further validated the beneficial memorial effects of exercise after learning. The effects did not emerge among men in any of the experiments, the scientists are unsure if this is due to sex difference or experiment conditions.

exercise immediately after learning improves memory in women

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CYCLING EVENTS

November4Evans Cycles Biggin Hill MTB48km, 40km or 24km MTB. New Addington, Surrey. www.evanscycles.com

Wiggle Devils Punch Sportive125km, 86km or 45km sportive. Cranleigh, Surrey. www.ukcyclingevents.co.uk

5Evans Cycles Biggin Hill Road Sportive112km, 80km, 48km or 19km road cycle. New Addington, Surrey. www.evanscycles.com

Nottingham Wheeler Sportive123km or 72km sportive. Nottingham, Nottinghamshire. www.ukcyclingevents.co.uk

11Wiggle Kent Classic Sportive172km, 80km or 45km sportive. Lingfield, Surrey. www.ukcyclingevents.co.uk

12Three Counties MTB Marathon61km or 40m MTB. Buxton, Derbyshire. www.darkwhitecycling.co.uk

Evans Cycles Worcester Road Sportive113km, 72km or 48km road cycle. Dunstall Park, Worcestershire. www.evanscycles.com

18Wiggle Purbeck Hill-a-saurus MTB40km or 33km MTB. Nr Corfe, Dorset. www.ukcyclingevents.co.uk

19Cumbrian Cracker Cycle Sportive96km road cycle. Ambleside, Cumbria. www.epicevents.co.uk

Essex Season Ender115km or 67km road cycle. Illford, Essex. www.sportiveuk.co.uk

25

26Evans Cycles Thetford Road Sportive118km, 85km or 61km road cycle. Thetford, Suffolk. www.evanscycles.com

Evans Cycles Thetford Sportive Cross 85km or 68km sportive. Thetford, Suffolk. www.evanscycles.com

December2Evans Cycles Hampshire MTB56km or 43km MTB. Basingstoke, Hampshire. www.evanscycles.com

3Evans Cycles Hampshire Road Sportive112km, 80km, 48km or 19km MTB. Basingstoke, Hampshire. www.evanscycles.com

9 Haldon Forest Night Rider 20km or 10km MTB. Exeter, Devon.www.events3610.wixsite.com/mudandsweat 10The 19th Dark and White Winter Trailquest/MBO Series3 hours of MTB. Buxton, Derbyshire. www.darkwhitecycling.co.uk

FiND OuT aBOuT THE uPCOMiNg CyCliNg EvENTS yOu CaN TaKE PaRT iN…

CyCling EVEnTS

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Evans Cycles leicester Road Sportive112km, 80km, 48km or 30km road cycle. Kirkby Mallory, Leicestershire. www.evanscycles.com

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FOWiggle Fallen leaves MTB 49km or 35km MTB. Fontwell, West Sussex. www.ukcyclingevents.co.uk

TRIATHLON EVENTS

November4Robin Hood Duathlon5km trail run/20km MTB/3.4km trail run. Edwinstowe, Nottinghamshire. www.osbevents.com

BallBuster12km road run/38km road cycle/12km road run. Box Hill, Surrey. www.humanrace.co.uk

5Bayside Autumn DuathlonVarious distances. Gosport, Hampshire.www.baysidetri.co.uk

Burntwood AquathlonVarious distances. Burntwood, Staffordshire. www.burntwoodtriclub.org.uk

The Humber Triathletes Go Tri1.5km road run/6.6km road cycle/1.5km road run. Hull, East Riding of Yorkshire. www.humber-triathletes.co.uk

Go Tri Manchester Airport Duathlon 3.1km road run/17.3km road cycle/3.1km road run. Manchester. www.individualmoments.digital

12

Clapham Chasers Womens Duathlon3km road run/16km road cycle/1.5km road run. London. www.veloparkduathlon.com

Cirencester Off-Road DuathlonsVarious distances. Cirencester, Gloucestershire. www.triferris.com

18Windsor and Eton Autumn ClassicVarious distances. Windsor, Berkshire.www.f3events.co.uk

199Bar Chilly Duathlon3km road run/16km road cycle/3km road run. Chippenham, Wiltshire. www.dbmax.co.uk

BUCS Sprint Duathlon Championships3km road/16km road cycle/3km road run. Chippenham, Wiltshire.www.dbmax.co.uk

TriPurbeck Sika DuathlonVarious distances. Wareham, Dorset.www.tripurbeck.com

Windrush Falling TC Leaves DuathlonVarious distances. London.www.veloparkduathlon.com

December2Go Tri Santa Special Off Road Duathlon2km road run/5km road cycle/1km road run. Hartlepool, Cleveland. www.gethartlepoolactive.co.uk

3Rempstone Roast MTB Duathlon4km run/18km MTB/4km run. Wareham, Dorset. www.resultstriathlon.co.uk

The Humber Triathletes Go Tri1.5km road run/6.6km road cycle/1.5km road run. Hull, East Riding of Yorkshire. www.humber-triathletes.co.uk

WE REvEAL THE UPCOMinG TRiATHLOn EvEnTS yOU CAn GET invOLvED in…

TRIATHLON EVENTS

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Odlo Coed y Brenin Trail DuathlonVarious distances. Gwynedd, Wales. www.alwaysaimhighevents.com

RUNNING EVENTS

November4White Rose Ultra160km, 96km or 48km multi-terrain run. Huddersfield, West Yorkshire. www.whiteroseultra.co.uk

Gordano Round Marathon43km multi-terrain run. Portishead, Avon. www.portisheadrunningclub.co.uk

11Kings Forest 50K50km trail run. West Stow, Suffolk. www.positivestepspt.co.uk

The Sunset to Sunrise Challenge 42km, 28km, 21km or 14km multi-terrain run. Telford, Shropshire. www.codrc.co.uk

The Autumn Shakespeare Marathon42km road run. Stratford-upon-Avon, Warwickshire. www.raceways.eu

Hardmoors 26.2 Goathland Trail Marathon42km, 21km or 10km trail run. Goathland, North Yorkshire. www.hardmoors110.org.uk

12Wadsworth Half Trog15km fell run. Hebden Bridge, West Yorkshire. www.cvfr.co.uk

12-13The Druid’s Challenge3 days trail running. Ivinghoe, Buckinghamshire. www.xnrg.co.uk

18

Day at the Movies Charity Run6 hours trail running. Walton on Thames, Surrey. www.phoenixrunning.co.uk

Vigilantes Maravan42km road run. Cleethorpes, Lincolnshire. www.vigilantesrunning.co.uk

19Mid-Kent Marathon42km road run. Tonbridge, Kent. www.runningandriding.co.uk

26Gatliff Marathon50km, 35km or 20km trail run. Edenbridge, Kent. www.copsecroydon.co.uk

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December2Might Contain Nuts Trail Running Series69km or 43km trail run. Talybont-on-Usk, Wales. www.mightcontainnuts.com

3Fowlmead Lucky Dip Challenge6 hour trail run. Deal, Kent. www.saxon-shore.com

Mouth 2 Mouth Marathon45km multi-terrain run. Shoreham-by-Sea, West Sussex. www.sussextrailevents.com

10Hardmoors 26.2 Roseberry Topping Trail Marathon42km, 21km or 10km trail run. Guisborough, North Yorkshire. www.hardmoors110.org.uk

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FOBrecon Beacons Ultra 74km multi-terrain run. Brecon, Wales. www.beaconsultra.com

GET yOUR RUNNING SHOES ON TO TAKE ON THESE UpCOMING EVENTS…

RUNNING EVENTS

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Winter race calendar


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We’ve pICKed out the toughest WInter enduranCe raCes…

the BaIKal ICe MarathonTanhoi, Siberia7 March 2018

The Baikal Ice Marathon offers competitors the unique opportunity to race across the frozen waters of the largest and deepest fresh water lake in the world. There’s no denying that it is super tough; it’s a long, cold and lonely 42.2km trail across barren white landscape.

The surface of the frozen lake is covered in fields of ‘hummocks’, small hills of ice rubble. Beneath the ice surface, geothermic springs and seismic activity cause localised melting that

patrouIlle des glaCIers Swiss Alps, Switzerland 18- 21 April 2018

Known as ‘the world’s toughest team competition’, the Patrouille des Glaciers is an international ski mountaineering race organised by the Swiss Armed Forces. It’s a legendary high-mountain ski dash across the mountains of Switzerland that was originally devised as a way to test the alpine soldiers during WW2. Revived in the 80s it’s now a (heavily over-subscribed) classic ski mountaineering race.

There are two courses to choose from, course Z or A. Course Z begins in Zermatt, passes the shadow of the Matterhorn and finishes in Verbier, covering a total of 53km and 4000m ascent. Course A begins in Arolla and meets the other course at the finish line in Verbier, covering 26km and 1800m ascent.

The very long race distance, the extreme route profile, the high altitude and the difficult alpine terrain with glaciers and couloir climbs are the main features of this unique competition. www.pdg.ch

weakens the ice to form holes and cracks. Every winter huge ice pressure ridges appear near the marathon course which is flat, but hard and uneven. Although it is mostly covered in a soft layer of snow, there are slippery iced areas. Racers can also expect to tackle strong winds and bitingly cold temperatures.

The Baikal Ice Marathon is both psychologically and physically demanding. The featureless landscape gives little perspective to competitors, offering nothing to focus on and you have no idea how far you are from your goal. Progress is marked only by checkpoints positioned every 5km. www.baikal-marathon.org





6633 arCtIC ultraYukon, Canada9 March 2018

the last desertAntarctica November 2018

The Last Desert is the only multi-stage race on the Antarctic continent, covering a total distance of 250km. It is held around the Antarctic Peninsula, with a remarkable history of early polar exploration and whaling. The scenery of icebergs, mountains, research bases and incredible wildlife are unparalleled anywhere else on the Antarctic continent.

The Last Desert explores the pristine scenery of snow, ice, mountains and waterways. Racers can expect to see a wide variety of wildlife, including penguins, birds, whales and seals. Competitors can expect to face temperatures as low as -20°C and must visit ten locations on route. It’s a true battle of willpower and exhausting, both mentally and physically. Certainly not for the fainthearted. www.4deserts.com

Named after the longitude/latitude of the point where the race enters the Arctic Circle, the 6633 Arctic Ultra is certainly one of the toughest winter races in the world. Covering a colossal distance of 120 or 350 miles, racers will also have to battle extreme conditions such as sub-zero temperatures and hurricane-strength winds.

Since the first one in 2007, only 11 people have completed the course. The race organisers claim it’s the ‘toughest, coldest and windiest extreme ultra marathon on the

planet’ – and to be honest, it’s not even an overstatement. The route starts from the Eagle Plains hotel on the Klondike Highway, pushes across the Arctic Circle through to the Arctic Ocean, and racers are not only expected to tackle the staggering distance on foot, they have to pull all of their supplies in a sled behind them too.

Checkpoints are anywhere between 26 miles and 70 miles apart, so competitors are expected to travel long distances to eat, sleep and recuperate on route. www.6633ultra.com

Credit: www.4deserts.com

Credit: www.4deserts.comCredit: www.4deserts.com

Q&AQ&A

ApproAching his mid-forties, writer And director gAvin Boyter decided to test his

cApABilities By tAking on the longest lineAr run in BritAin.

here he speAks to totAlly Active ABout the experience of

running 1172 miles from John o’groAt’s to lAnd’s end.

BOYTERGAVIN

Q&A

what made you want to take on the challenge and at

what point did it turn from an idea into an actual plan?It seemed the most logical answer to a question I set myself. Namely, what would be the most dramatic and cinematic epic run in the UK? All of it. JOGLE (or LEJOG) is an iconic British challenge (even though neither John O’Groats nor Land’s End are at the northern or southernmost point in our coastline). It felt like only an adventure of that magnitude would be worth spending my redundancy money on and risking my physical wellbeing on too.

Q

can you tell me a bit about yourself?I was born in 1970 in Edinburgh. My father was a graphic designer, painter and jazz musician, mother a home-maker and Scottish

country dance teacher. I only got into running in my 30s but as soon as I did, it felt so natural that I wondered why I’d neglected it for so long. I’ve also always been a writer (my magnum opus “Invasion of the Blood Spitters” which I wrote aged nine sadly remained unfinished). I’ve been making films since my father gave me my first super-8 camera in 1982 and Downhill From Here (book and film) is therefore a culmination and combination of two long-held enthusiasms and one long-neglected one.

Q

how did you mentally and physically prepare for the run?You can’t really prepare to run a

marathon a day or more for 48 days so I trained like I would for a marathon and added some big back to back runs, as much of it off-road as possible. Then I booked in a 100km ultra, the London to Brighton Challenge and also did a 24 hour race, where I managed 102 miles (as depicted at the start of my book). It was gruelling and I did begin to panic a bit in the couple of weeks immediately before the run, especially when I injured my knee with just 48 hours to go! Fortunately, it turned out to be a relatively minor tendon thing and I was able to limp away from John O’Groats on 1st September 2015. Once I revised my unrealistic expectations (40 miles a day with no rest days) I just sort of relaxed into it. Running (admittedly fairly slowly) just became the way I got about.

Q

Q&A

Q&A

how much running experience did you have before setting

off?I’d run short cross-country races with my old running club, Ealing, Southall and Middlesex and a few marathons when I committed to the project. I’d never run more than 26 miles in a single day or more than 60 miles in a week. I was then looking at increasing my running to 200-280 miles per week. Foolhardiness definitely has a part to play in these things. Useful naivety.

what kit did you take with you? It’s listed in the

appendix but the key things were my Garmin Epix watch, the GoPro with gimbal I held to talk into and film my POV, a pair of Solomon Trail shoes in addition to my Saucony road shoes, Camelbak running pack with water reservoir, two phones (smart and dumb but battery-saving), maps, compass, survival blanket (fortunately unused), electrolytes, glucose gels and lots of fudge!

Q

Q

Q

Q

what support did you have along the route? One driver/

cameraperson, my 72-year-old father Ian to start and finish the challenge and Carol/Sorrel dividing up the weeks in between. I didn’t know the girls until taking on this challenge and found them through advertisements on filmmaking websites. So, trusting them with my wellbeing and the filming required a lot of trust. Fortunately they acquitted themselves brilliantly and got some great footage as well. Most importantly, they kept me sane when pain, worry or anxiety threatened to derail the project.

why did you decide to film the challenge? I’ve always been a

filmmaker and I knew the scenery would be spectacular and that the challenge itself would be inherently dramatic. I wanted to capture both and make a follow-up to my very different debut film, the romantic comedy Sparks and Embers, which was due to be released a few weeks after I finished the run.

Q&A

Q&A

what were the most difficult situations you faced and how did you

overcome them?Definitely getting lost (a lot) and very briefly fearing for my life (when I was forced to wade up to my neck across a Scottish river at the end of one very arduous day). I’m really not the best navigator, particularly amongst mountains (perhaps I’m a typical lowlander in that respect) and even with maps and a compass I often found myself orientating myself as much by instinct as by hard facts.

Also, dealing with injuries, forcing myself to run on when my body was screaming at me to stop. The amazing thing I discovered is that sometimes (unless there’s a really serious underlying problem), the body’s urgings quieten down and even pain diminishes after a while. A lot of pain control has to do with distraction and maintaining a positive attitude. I had plenty to distract me (especially with my variable navigational skills) and tried to keep the greater goal in mind whilst breaking each day down into stages - reaching a set place by lunch or managing to see the sea before I stopped for the day, for instance.

Q Q

Q

how did you manage to stay motivated?

By telling myself that I had volunteered for this - it was a privilege not a punishment - and that there were many highlights ahead. Also using rewards like food, sleep, a lovely view from the top of a hill. Finally, the old chestnut of ‘counting my blessings’ helped. If I was lost I might say, “Well at least the sun is shining and I’m not injured”. If I was lost and injured then just “It’s a lovely day” would work wonders. When I was lost, injured AND it was raining - well, that was when things got really tricky!

Q&A

what three things did you learn from the

challenge?One, to appreciate maps! Two, that people are generally kind and helpful. Three, that perseverance wins the day.

Q&A

who did you meet along the way that sticks in your mind?Davey Henderson, the dry-stone waller and impromptu rescuer of my Dad when he backed his car off a ramp. Jesse James ‘O’,

the eccentric itinerant hiker. ‘Stan’ the fell-runner with a caustic sense of humour. Libby, the Californian hiker who shared her precious water.

looking back, what were the most memorable moments?Apart from the events of the 5th (my impromptu river crossing), it would be the wildness of Cross Fell, the eeriness of those

foggy moors in Bronte country and Cornwall’s ruggedly beautiful coast.

what’s your next adventure?I’m thinking of running the Camino de Santiago in France and Spain or biting the bullet and trying the Appalachian Trail from

Georgia up to Maine. Rather sooner, I have a plan to run every London Park with a circuit of 3/4 mile or more. I think it may amount to close to 100 parks and green spaces. That should add a bit of variety to my training!

Q&A

Q

Q

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Gavin’s book Downhill from Here is available to buy now and you can watch the trailer for the upcoming film here: https://vimeo.com/147143038

Scafell Skyrace

PAUL BARTON

ABOUT AUTHOR

MOUNTAiNs, scRAMBLes, A dOdgy TUMMy ANd AN

UNexPecTed HeAT-wAve, PAUL BARTON TAckLes THeM ALL ON

THe scAfeLL skyRAce. Skyrace

credit: guillern casanova

Scafell Scafell Skyrace

Scafell Skyrace

IntroductIonHaving completed a few trail ultras over the last few years I’ve come to the conclusion that (within reason) the longer the race, the further up the field I finish. And technical running seems to help too. Currently the longest I’ve run is around 65km but I’m training for races around 100km this year. I recently ran the 30km Hathersage Hurtle as a training run and came in 28th out of 230 starters, something a bit further and a bit more technical would be ideal...

The Lakes Sky Ultra was one of those races, along with Glencoe Skyline, that has been on my radar

for a couple of years. It’s a 56km (4500m ascent) loop of technical Lake District racing; a little too technical possibly as I was struggling to prove my experience over the terrain, an entry requirement, which include some scrambling and exposed ridges. For 2017 it was joined by a new race, the 40km Scafell Skyrace; the route looked technical but mostly runnable and crucially didn’t require the same scrambling experience meaning an easy sign-up. Not quite an “ultra” but Lakes terrain and a pretty beefy 2800m of ascent sounded like a solid challenge - “six hours should see it sorted” I thought...

Scafell Skyrace

credit: Paul Mitchell Photography

https://www.youtube.com/watch?v=45XqlE2jXb8

Scafell Skyrace

race weekendI arrived on the Saturday, race-day for the Lakes Sky Ultra, just in time to see the podium presentation. I congratulated the men’s race winner Andy Berry and quizzed him a little about the race and a little more about where he’d parked his van for a pre-race kip!.. not easy in Ambleside. Andy’s 8:34 looked seriously impressive considering weather he’d endured; I did not envy the low cloud and claggy conditions the LSU runners had experienced, they kept trickling in well into the evening, up to 14 hours for the final finishers. I heard the volunteers enthusiastically cheering every one of them home from the comfort of my van.

After a good sleep and some Mountain Fuel breakfast, I attended the race brief and we were soon walking through Ambleside like school kids on a day trip to our awaiting coach. After boarding, and counting heads, we headed west to our race start at Seathwaite; this format, plus a final 2km walk to the start-line, meant an 11am start was as early as possible and the heat of the day was already showing its contrast with the previous day’s weather… it was going to be a scorcher!

The nerves vanished as soon as we started and the route’s initial aesthetic qualities were put out of mind as it took an almost immediate and quite vicious 300m climb of power hiking up Sour Milk Gill, but it was beautiful! The route headed south-west toward Green Gable for a few kilometres of ‘up and down’ running on a winding track over bog. Once over Green Gable we took a path that contoured around Great Gable under Napes Needle and headed gradually downhill to Styhead Pass. This was some of the finest running I’d experienced

in the Lakes; dramatic views, drops to the right, a rocky snaking path, mini scrambles and some scree sections to dig your heels into! I overtook a couple of chaps, running faster than I’d planned but it was too much fun to hold back. One runner said we were tenth, a little higher than sounded right but I felt good. The famous Corridor Route up Scafell Pike has some genuinely technical sections which meant more hiking and less running. The route then dropped down and over Esk Pike, to the left of Bowfell and down the nose at the top end of Langdale valley; during this post Scafell section, I was developing some pretty extreme stomach cramps, not something I’ve suffered from before. I’d normally hate a 1km road section but the approach

to the Old Dungeon Ghyll represented a pleasant time to gather my thoughts.

The stomach cramps were coming in waves but I reasoned that some salty food might sort it. The second half would be plenty easier than the first and included a long descent that could see me push up into the top ten. The leek and potato soup went down easily with some Coke and salt (I know! Urgh). The 600 metre climb up to Harrison Stickle


I’d chosen Inov-8 X-Claws, my new favourite soggy ground shoes as the previous day’s rain had been torrential. However, the Lakes drain fast and something with a rock-plate like the TrailRoc 285’s would have been better as my feet took a few knocks; still, no blisters and the X-Claws’ grip on wet stuff is second-to-none.

Montane Trail 2SK shorts are basically perfect. I’d chosen a Salomon Fast Wing SS T-Shirt

which wicked well on a hot day and my trusty S/Lab Adv Skin 12Set carried a comprehensive kit list without ever feeling uncomfortable.

KIT

Scafell Skyrace

was brutal, my cramps were not improving and I lost another place. The drop down to Stickle Tarn was my kind of terrain but I couldn’t get moving… this was going to be a long hot afternoon!

The terrain was getting gradually kinder as the route winded east toward Ambleside, first over Blea Rigg, past Lang How, over Silver How to a road crossing. My pace was not great and my plan of overtaking was replaced with a determination to hold my place. Thigh cramps were alternating

between each leg and forcing a straight-legged waddle, I was being punished for my fast descending in the first half! To add ‘injury to injury’ I even managed a full gambolling fall that induced double leg calf cramp; I lay there in a pathetic pile waiting for my toes to stop pointing, not a pretty sight!

With just five kilometres to go the route turned up Loughrigg Fell, less than 200m up, but it felt cruel. I’d run out of water and the sun was really

beating down, I wasn’t in a great state but I was still having fun. The check point volunteers had been ringing cattle bells as runners approached which had proved useful to gauge how close the chasing runner was! With Loughrigg out of the way, I started running a little better, consolidating my position and found myself near the finish line at the University of Cumbria without realising I’d reached Ambleside!

I finished in 6:56 (about an hour slower than I thought!) in 12th position out of about 70 starters. Tim Campion-Smith won the men’s race in a blistering 4:55. with Lucy Bartholomew, first woman, not far behind in 5:34 and fourth overall. Considering my ‘issue filled’ second half I was happy with my race.


Try IT for yourseLfThe route is genuinely stunning and is a fine advert for the Lakes. The race is well organised by Charles Sproson of Mountain Run www.mountainrun.co.uk, it all feels very safe (gps trackers) and very well marked with flags every 50 metres. The volunteers were friendly at every checkpoint and, after a shower and a meal is provided.

The 2018 Lakes Sky Ultra and Scafell Skyrace will take place on the weekend of 13-15 July, keep an eye on www.lakesskyultra.uk

Scafell Skyrace

Lucy, congratulations on your win at the inaugural scafell skyrace, fourth overall too. How did the day go for you?“Thank you! It was a really challenging day! I enjoyed the mixture of rock hopping, bog running and scrambling! For me these aren’t terrains that I train a lot on, nor are my strengths so I just went out there to enjoy and work on my weak aspects.” did you fly to the Uk specifically for this race? How does a 40km Lake district race fit in with your race schedule this year?“For the past 3 years I have flown away from the Australian winters and come to enjoy some mountainous European summers so I was already in the ‘area’ as well having my Mum based in South London it wasn’t too much of a hassle to get to the Lake District. I had heard so many nice things about the area so it was cool to tie in a trip up there with a race. This year I have been racing a lot of longer races around the 100km distance but whilst the Scafell was a “shorter” race it was some good hours of training and just moving at a harder effort on unfamiliar terrain which is nice to change things up now and then!” what does a typical training week look like for you?“My weeks vary a lot. I don’t like to do the same things every week and it depends what I am training for and where I am in the training block. Typically I run around 100km+ or around 12-15hours of training including long runs, easy runs, tempo, hill efforts. On top of that I include a lot of strength work, core work, cross training and yoga.”

TIPs froM THe ToPLucy Bartholomew is a 21 year old runner from Melbourne Australia, she’s been running ultras for just 5 years; kick-started by running a 100km race with her dad aged just 16! with backing from top brands including salomon and a raft of impressive results, Lucy’s ultra career looking good.

i’ve heard your “tougher than Tromsø” comment, were you surprised by how brutal the race was?“I mean, they are different races but I felt like Scafell Skyrace was a constant technical route and there was not a lot of time to do some easier kilometres. I was very surprised! I had always assumed the Lake District was rolling green, grassy hills for fell running... I didn’t expect the amount of intense scrambling, scree and rock hopping.”

were you tempted by saturday’s 56km Lakes sky Ultra? some more technical scrambles in there but also some longer runnable sections.Might you come back and run it, or something similar again?“Yeah I was! It was my Coach, Majell Backhausen who told me that I had nothing to gain by doing the longer race and the hours were a lot more. I was secretly happy when the bad weather fell

i really enjoyed the first half, but struggled with the heat later on, i’m guessing you might have enjoyed the heat more than me?“Actually no! I started really strong with the clouds it was nice and cool and made it easy to move fast but with the late start and the sun appearing it got really warm and later in the race I found myself too hot (even for an Aussie) and with little water; this made it really hard to focus on the technical terrain.”


Scafell Skyrace

on that race day and it cleared up for me haha!

I would love to come back and run the other race, even just to explore more of the area. I really fell in love with the Lake District, it’s Skyrunning in its rawest and wildest form.”

what shoes did you wear? Any other stand-out gear choices?“I wore the Salomon S-Lab Sense Soft Ground 6 shoes. For me they have really good grip and also they allow me to feel the ground (low heel drop). I really think the most important gear for this race is your shoes and a good pack. I wore the Salomon S-lab 8L vest which allowed me to have all the mandatory gear, food and water comfortably on my body whilst moving through the route.” you’re known for your love of food, do you use gels on race day or stick to ‘proper food’?“I am sponsored by CLIF and so I use their products for racing; the gels and the shot-bloks. My love of food returns after the race.” what’s next? Any exciting ‘A-races’ coming up?“My big race this year is the TDS, it is a sister race of the UTMB and it is 119km and 7300m in Chamonix, France. It has been my dream to be a part of this weekend of racing since I first visited Chamonix. Now that I am 21 years old I am able to compete and I have spent the last month living in the area and training on the route. I am very excited for this race on August 30th.”

do you have any tips for doing well in a race like this?“For this race I really think it’s important to be confident with your feet and have good shoes. It gets pretty gnarly in sections. Also, with the technical running because you use your hands a lot and you’re constantly focusing on the terrain you can forget to eat and drink so taking a moment (even stopping for a few moments) to get some fluid and calories in is going to help you a lot as the day goes on.”



EDITOR’S CHOICEEach issuE, ToTally acTive Editor Nikalas cook will givE his Editor’s choicE award to thE piEcE of kit that hE’s triEd aNd tEstEd aNd has rEally imprEssEd him.

VeloVault £469.00 to buy or £84 for 14 days rentalwww.bikebox-online.co.uk

This is really a two part review - the VeloVault Bike Box and the rental service offered by bikebox-online. I’ve been using the same bike box for about eight years, I’ve done numerous trips with it and it has been lent out to quite a few friends too. It has definitely seen better days though. The wheels make an unholy racket, the hinges are rusting through, it doesn’t quite close properly and, positioning the bracing pole, requires saint like patience and yoga-esque contortions. Having finally retired it, I was looking for options for a June trip to Majorca.

Not having the spare cash to buy a new bike box, I started to look into rental options and, having filled out their online Quick Quote form, bikebox-online.co.uk came back super quick with a very reasonable £84 quote for the two week period that I’d need the box for. They have a number of pick-up hubs

around the country or, for an extra fee, you can have the box couriered to you. With a hub just a 20 minute drive away, I opted for the former and, having paid a £100 deposit, the bright pink VeloVault box was mine.

The VeloVault box is bikebox-online’s in-house designed box and is an absolute joy to pack and travel with. From the reassuring quality of the catches to the smooth and silent rolling wheels, you just know your pride and joy will be safe inside. My 58 cm frame went in without hassle and, if you’re not as lanky as me, you won’t even have to remove your saddle. I loved the velcro wheel fixings and, although you can secure through the lid of the box using QR skewers, having everything inside is so much better. The internal brace is permanently positioned so, no annoying fiddling to get it in place and, if customs do open your box, it’ll

go back in place. Packing was no more than a 10-minute job. It comfortably fitted in the boot of our Volvo V70 for the drive to the airport and, weighing in at 11.9 kg, gives you 11 kg of bike and kit weight if your airline only gives you a miserly 23 kg. Although I was travelling with my track bike, I did a dummy pack of my TT bike and my 29-er MTB and both were easily accommodated. For MTB wheels or disc equipped road bikes, there’s a disc brake rotor recess so they’re protected and no need for removal.

Unsurprisingly my bike survived the flights 100% unscathed encased in the VeloVault and the bright pink colour was a winner for spotting it at the airport. Returning it to the hub was painless and throughout customer service and communication was brilliant.

If you’re in the market for a bike box, I can strongly recommend the VeloVault but, if you don’t travel with your bike regularly enough to justify the outlay, the bikebox-online rental service offers an affordable and convenient alternative.

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EDITOR’S CHOICE


HEAD TORCHES

Planning on running through the winter? See and be Seen with a headtorch.

Head torches

Whether you’re a novice road runner or an experienced trail runner, if you’re planning to carry on running through

the autumn and winter, a headtorch is a must-have item of kit. There are few running experiences to beat a trail run on a crisp and clear winter’s night with the ice crystals in the air twinkling in your torch beam. Here are our buying tips and three suggestions to suit all budgets and abilities.

To see or be seenIf you’re mainly going to be running on the road and lit streets, your headtorch is primarily to get you seen. You also don’t want it to be too powerful or you risk dazzling oncoming traffic. Look for a headtorch that also has a rear red light too. If you’re hitting the trails or darker rural lanes, you’ll need a headtorch with a bit more punch to light up the way ahead.

baTTeryCheaper headtorches will often use regular disposable batteries and, as you can simply slip a spare set in your bum-bag, this can be a good thing. However it can get expensive if you’re using your headtorch regularly and it’s worth upgrading to a rechargeable option. The battery packs for the most powerful torches can be fairly heavy and a remote option, which allows you to carry it in your pack or on a waistband, is a real plus. This also allows you to keep the battery next to your body and warm which will increases burn time in the cold.

PowerHeadtorch power is usually referred to in terms of lumens and, although this can be a useful guide, it’s not the only consideration. A headtorch with a super focussed narrow beam could have a very high lumen value but, lacking much flood, wouldn’t be much good for seeing the trail beneath your feet. A good beam pattern should combine flood and spot. Look for the option to switch between a number of power settings.

burn TimeMost manufacturers will give a range of burn times for their headtorches depending on what power setting you’re using it on. Make sure that the burn time corresponds to your typical length of run and, especially if you’re running on unlit trails or roads, that the headtorch has a low power indicator and a “get you home” setting. Be aware, in cold conditions, burn time is often significantly reduced.

with Ledlenser

HEAD TORCHES

THREE TO BUY

Ledlenser MH10£89.95

Throwing out 600 lumens for 10 hours or an impressive 15 hours on the very usable 250 lumens mid power setting, this is a serious headtorch for full on trail, fell and mountain running. With USB charging and a low battery warning system, you should never be left in the dark. A remote battery pack takes the weight off your head and helps to preserve battery life in the cold.

Ledlenser NEO£27.45

The perfect headtorch for being seen on lit roads or to sling in your bum-bag in case you’re caught out after dark. Weighing just 88 g, including its three AAA batteries, it has a bright and wide 90 lumen beam and a rear red LED safety light. At full power you’ll get 10 hours of burn which goes up to 40 hours for the 20 lumens low power setting.

LedLenser SEO7R£82.45

At its full 220 lumens power, this headtorch has enough power for all but the most technical trails. It’s mains and USB rechargeable but you can also swap in regular AAA batteries which is a really handy back-up option. A full charge with give you 5 hours of burn time at full power or, if you’re heading out for an all night epic, the Opti-Sense Active Light Measurement Technology automatically adjusts the light and saves battery life.

www.ledlenser.com/uk/

BIKE TEST

NIK COOK

ABOUT AUTHOR

One bike tO rule them all? nik COOk taCkles rOad and trail testing this versatile all-rOunder.

IntroductIonFounded in Sheffield over 25 years ago, On-One have never been scared to push the boundaries of bike design and, in doing so, have produced some iconic classics. Now they’ve turned their attention to the burgeoning gravel bike sector with the quirkily named Space Chicken. It’s hard to pigeon hole gravel bikes. They’re not full on cyclo-cross racers, tending to have slacker, more endurance focused geometry and possessing drillings for bottle cages, mudguards and mounts. They’re not road bikes, generally offering more forgiving gearing, less

aggressive geometry and the scope to fit big and burly tyres. Without suspension forks and with drop bars, they’re not mountain bikes and, although more than capable off-road, you’re not going to be hitting black graded trails on one. You could argue that a gravel bike is nothing, a flawed concept that isn’t designed specifically for any type of riding, is always compromised and is a niche bike for a small number of riders. On the other hand though, a gravel bike could be the ultimate all-rounder, offering the best of all worlds, embracing road and trail and providing a one bike choice for a huge number of cyclists.

gear test: On-One spaCe

ChiCken mOnster gravel bike

All photos credit: Paul Barton www.designeverything.co.uk

BIKE TEST

BIKE TEST

the BIkeThe appearance of the Space Chicken is very cool, with a simple but eye-catching three colour paint scheme. The frame is IM carbon and, at a claimed weight of 1550g for a medium, lightweight. It has a dropped RHS chainstay which improves clearance for those chunky tyres and gives you an option of up to 42t single chainring set-ups. All cabling is internally routed and you can even run a stealth dropper post if you intend to push the off-road limits of your Chicken. With long haul adventures, or commutes, in mind,

there are drillings for three bottle cages, racks and mudguards.

The groupset is SRAM Force 1, delivering the simplicity of a single chainring set-up but, with a massive range 11-speed 11-42t cassette, not skimping on low gears for tough climbs. The specced 42t chainring has “narrow-wide” tooth profiles and, paired with the clutch equipped rear mech, should mean no dropped chains. Stopping is taken care of by SRAM Force 1 hydraulic disc brakes.

If you decide you’re in the market for a Space Chicken, you’ve a decision to make regarding wheel size. You

can opt for 700c road wheels, on which you could run regular 28 mm road tyres or cyclo-cross tyres up to 38 mm cyclo-cross knobblies. Or, you can do as I did, and choose 650b wheels on which you can fit something a bit beefier, up to 47 mm. Obviously, you could treat yourself to two wheelsets and have both alternatives.

For the 650b wheel option, you get WTB i25 rims paired up with El Guapo Rattlesnake hubs and laced with double butted spokes. The WTB i25 rims are UST compliant and, with a 25 mm internal profile, suited to running big boy tyres. These are definitely wheels from the mountain biking end of the spectrum but, although you could opt for something lighter, they’re not prohibitively heavy and will certainly take off-road abuse in their stride. Wanting something that’d roll on the road but offer me

some grip and cushioning on the trails, I specced 43 mm Bruce Gordan Rock n Road tyres. These also have the added benefit of being very on-trend tan-walls.

Finishing kit is all fairly standard alloy, with a Prologo Kappa 3 saddle topping off the build. Currently available for £1799.99, it represents excellent value for money and, weighing in at 9.2 kg for my 60 cm XL frame build, is surprisingly lightweight.

For more details go to www.on-one.co.uk/c/q/bikes/gravel-adventure-bikes/space-chicken/

BIKE TEST

the rIdeThe first thing that struck me getting onboard the Space Chicken was, compared to my road and track bikes, how high the front end felt. This instantly put me in a relaxed and stable riding position on the tops but, if I wanted to get low, the option was there on the hoods and drops. Spinning along a gravel trail, it instantly felt at home and as if I’d been riding it for years. Even with the relatively wide and knobbly tyres, it rolled along efficiently and, if I put in a bit of a dig, acceleration was fast and responsive.

What really surprised me, especially as I’d definitely gone for a more “off-road” spec, was how well the Space Chicken performed on tarmac. It climbed brilliantly, both on tapping out tempo gradual inclines and out of the saddle walls. It always felt that it was working with me, was never draggy and, when putting in some hard uphill sprints, there wasn’t the slightest hint of flex. On the flat it rolled

beautifully and, on downhills, despite my mate having narrower tyres on his bike, I consistently pulled away from him. This was probably as much testament to the Rock n Road tyres and, on the road, they were definitely living up to their name. It felt assured and confidence inspiring through bends and there was none of the normal squirmy sensation that you usually get with knobblies on road.

On more technical trails, the Space Chicken was a blast. Climbing it was superb, offering more plushness and traction than a regular cyclo-cross bike but still maintaining that willingness and responsiveness that only the lightest and most XC MTB’s can offer. Shifting was flawless, even under a heavy climbing load and the 1:1 bottom gear ratio got me up most things. For where I live and for the sort of riding I do, I might drop the chainring to a 38t but it wasn’t a chore riding the 42t. Downhill

on technical trails, riding a fully rigid bike with drop bars, you’re never going to be as fast as on a mountain bike and you certainly have to be more careful about picking a line. However, that does add a certain frisson of challenge to it and, with its bigger tyres, again, the Space Chicken out off-roads a regular cyclo-crosser. The brakes are superb, offering predictable modulation and impressive stopping power. If you’re after even more off-road capability, there’s enough clearance up front to run something like a 2.1 Racing Ralph. This would improve grip and smooth out bumps and, for more off-road focussed rides, such as when I join my mates on their MTB’s, this is something I’m going to experiment with.

BIKE TEST

conclusIonOn their website, On-One say the following about the Space Chicken,

“We’re only making them in limited numbers. We know the market for such a specialised beast as this probably consists of only a handful of die-hard bike adventurers. But what the hell, you only live once. On-One didn’t get famous by following by not taking a few risks.”

Personally, I think they’re missing a trick as the Space Chicken is far from specialised and has the potential to appeal to a huge range of riders. It’s just so versatile and, far from feeling constantly compromised, delivers no matter what the surface beneath its tyres.

To be honest I’ve only really ridden half a Space Chicken in its most rugged off-road guise. If you got yourself a set of 700c wheels shod with 30 mm Schwalbe G-One Speed tyres or similar, you’d have a very capable winter road bike or commuter. Based on how well it performed on the road with an off-road set-up, it’d be a flyer. Don’t forget you’ve also got mudguard and rack drillings, so it’d easily morph into a more utilitarian role.

I’ve had so much fun on the Space Chicken and I’m probably going to be taking the plunge and adding it to my stable (or coop). It gives you so much freedom on a ride, making benign trails more fun, capable when stuff gets a bit rougher and not a chore on the road. Through the winter I can see myself getting loads of use out of it, especially on icy days when the trails are a safer alternative to the roads and just for exploring those lanes and by-ways that I’d never dare venture down on my road bike.

RED HOOK CRIT4 THREE TO WATCH

Three to watchThree greaT videos To inspire you To geT ouT and geT acTive.

British cycling Trail smart

Covering everything from key techniques to safety and etiquette on the trails, this series of mountain biking videos are both informative

and a great watch.

salomon Tv: remi

A quirky profile of Rémi Bonnet. A 2015 Salomon Running Academy young gun, he

went on to become the Skyrunner World Series VK champion at just 20 years old.

cyclocross is awesome

The leaves falling from the trees herald the start of the cyclocross season and, trying

this brilliant sport, should be high on your autumn/winter to-do list. We apologise for the music but there are some amazing skills in this

video to inspire you.

RUNNING KIT

GEAR TEST - AUTUMN AND WINTER RUNNING KITAS ThE TEMpERATURE DRopS AND ThE NIGhTS DRAW IN, hERE’S SIx TRIED AND TESTED ITEMS of KIT To KEEp yoU RUNNING.

PAUL BARTON

ABOUT AUTHOR

CEP NightTech Compression Socks

£39.9970g (Size IV)

www.cepsports.co.uk/shop

Leg muscle oscillation is most noticeable on the calfs where running on hard ground certainly sets up some impressive vibrations; see any slow mo footage! Controlling

that movement, without breaking the bank, is where compression socks make their case. The CEP NightTech are made in Germany and feel well

designed and constructed. The size is based on your calf circumference meaning the perfect level of compression, the foot-end then stretches to fit your feet. The toe and heel areas are a little thicker for longevity; if you were concerned about the foot end wearing there’s a calf only version for £10 less. There’s colour matching reflective detailing round the back for safer night running; blue, pink and green options too. They certainly feel supportive and, I think, contributed to staving off the cramps on a recent 50km race.

82% While £40 for socks sounds expensive, there’s a lot of compression technology here making the investment well worth considering.

Alpkit Qark Head-torch£36131gwww.alpkit.com

Shorter days and work commitments can mean less winter running for many. Rather than missing out on mileage, get yourself kitted out with a head-torch; and as an added bonus, night running is a hoot! For trail running you’ll need plenty of brightness; Alpkit’s Qark is rated at 300 lumens which is fine and it’ll last three hours on this max setting (you’ll get 100 lumens for ten hours, ideal for road running). Its lithium ion battery is USB rechargeable in just 90 minutes. The design features a lamp unit on the front and the battery pack on the back; this ensures a perfect weight balance resulting in a comfortable run. It’s not without flaws, the tilt adjustment is a fraction loose and can alter on aggressive sections of trail and the beam pattern is quite a tight spot. That said, it has a battery saving Sensor Mode too and at £36 represents impressive value.

84% Low price and high spec, well worth considering.

ToTally acTive Ratings KEY

RUNNING KIT

RUNNING KIT

Mammut Thermo Longsleeve £75246g (Med)www.mammut.com

Most of my UK running tops are Merino; only the height of summer sees my fast wicking polyester tops making an appearance. I was expecting to be able to push the Polyester and Spandex fabric into the stink-zone quite easily, not so, the FreshTech antimicrobial treatment impresses. It’s a thermal top so it’s warm, but its brushed skin facing side is soft and feels great against your skin. The fabric, with HeiQ’s SmartTemp technology, moves moisture away from the skin and evaporates quickly. A hard one hour fell run in 19ºc still conditions only managed to increase the top’s weight by 4 grams, it felt dry to the touch too - a merino top would be considerably heavier. These qualities ensure it layers well with a wind or water proof jacket on cool runs. It’s an athletic fit with flat lock seams and a cosy raised collar. Its arms are a little on the short side for my ape like arms but will be fine for normal shaped humans.

87% A thermal top that’s not too warm, it actually managed to feel cool against the skin and keep me warm!

Altra King MT£130348g (UK 11)www.altrafootwear.co.uk/king-mt

Altra’s new King MT are their first aggressive lugged, low slung trail shoes; this places them in the notoriously tricky ‘fell/mountain shoe’ category. Altra are know for their foot-shaped and zero-drop designs. Regarding the former, if you find shoes’ more central forefoot ‘point’ causes your big toe to rub or you have a wide forefoot, definitely try Altra. As for zero drop, if you’re used to a 4mm drop fell shoe I doubt you’ll notice much difference, otherwise you may need to transition. The 19mm Altra-Ego midsole has a bouncy responsive feel, there’s a noticeable rock guard and Vibram’s new Megagrip outsole with 6mm lugs grips impressively in all conditions. The controversial Velcro straps work to help clamp the mid foot in place, crucial for a wide forefoot design. While contouring on steep terrain I found my foot moving slightly in the shoe a little and the heel

upper seems too wide; they’re my only negatives in

an otherwise impressive shoe.

91%Fast feeling mountain shoes that encourage a powerful toe-off and feature dependable grip in all conditions.

RUNNING KIT

Inov-8 AT/C Stormshell Waterproof Jacket£150178g (Med)www.inov-8.com

As we wave goodbye to our glorious British summer our attention should turn to colder runs where being caught out in changeable conditions or getting lost could be more serious. Carrying a decent waterproof jacket on all your Autumn / Winter runs is a good plan. At £150 (look for sales too!), the StormShell is well priced and ticks all the boxes. It’s 2.5 layer construction is waterproof to 20,000HH, has taped seams and is impressively breathable meaning less ‘taking off / putting back on’, handy as it features a half-zip. For £170 there’s a full zip newer version with some other updates. This jacket really earns its’ ‘storm’ nomenclature through its’ hood design; there are no design compromises here with a wired peak, adjustable face aperture and head cinch cord at the back. Hem adjustment and thumb-loops round out a feature-set that’s focused on keeping you dry while moving fast in grotty British weather.

93% Heavy hitting feature-set, light weight jacket. Recommended.

Skins Dynamic ThermalWindproof Tights£110220g (Med)www.skins.net

For a lot of runners Autumn spells the end of shorts and the transition to tights. Winter can mean upgrading your regular tights to thermal ones. Personally I’ve found regular tights do the job and thermal fabrics can feel too hot. The Skins Dynamic Thermal Windproof tights have been a pleasant surprise managing to keep my legs warm on cool night runs without feeling too hot; essentially they seem to have a broader temperature window than I expected. Windproof front panels beef up their winter credentials further still. Skins are experts in compression and panels are cleverly positioned so their seams don’t rub and your muscles are supported and stabilised; this can reduce fatigue as your muscles aren’t oscillating and prevent injury. There are also claims of improved muscle oxygenation. I wish the gentleman areas were compressed a little less but the sensation on the legs is great; controlled and supported, not restrictive.

86% Fast but protective feeling tights that work in varied cool temperatures never feeling too hot.

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The maxim ‘there’s no such thing as bad weather, only bad clothes’ is particularly evident as we head into winter. Getting dependable gear becomes an issue of enjoyment and safety.

Good compression socks or calf-guards like the CEP NightTech are certainly worth investing in, their reflective detailing adding a flash of safety to your night runs. Alpkit’s Qark is a good choice for road running too, but its 300 lumens output is enough for trail running and even technical mountain running, just its narrow beam holds it back from a stellar recommendation. If you’re a fan of proper cold runs you’ll need thermal tights; Skins’ Dynamic Thermal Windproof tights work well and provide a pleasing level of compression. Mammut’s chosen fabric for the Thermo Longsleeve is a manmade material that really doesn’t get stinky, it’s also thermal but not too thick.

It’s hard to split the Altra King MT and the Inov-8 Stormshell for top honours having impressed in so many areas. The King’s zero drop and effective midsole results in a springy cushion under the forefoot while climbing and minimal heel-stack (with awesome grip) for descending. If I could just keep one I’d pick the Inov-8 Stormshell; for such a light weight jacket (almost windproof light) the Stormshell has an impressive feature-set. Proper waterproofing, adjustable hem and a hood that puts some heavier jackets’ hoods to shame; it’s a well thought out product that can be found for less than its decent RRP of £150.

TRAINING DIARY

With less than two weeks to go, Rob reports on his last training push before tackling Ironman Wales.

TRAINING DIARY

I can’t believe as I write this article, Ironman Wales is in less than two weeks time. I really don’t know where the time has gone, but I’m thrilled

to admit that I’m feeling confident and ready to take it on.

In the run up to the main event, I’ve recently tackled the challenging Ironman Dublin 70.3. Last year it was my A race, hard to believe it’s been a year already. This time round I wasn’t as nervous in the build up; I just approached it like any other race, just a bit longer in distance. My goal was to obviously improve on last year’s time overall, as well as in each discipline.

The day before the race I got up early

CLICK HERE to listen to a recent podcast interview

with Rob

TRAINING DIARY

TRAINING DIARY

to register and drop my bike and gear off; I like to try and beat the crowds and get back home to do any last minute preparations. My plan was to go to bed early as I had an extremely early start, but of course I couldn’t sleep! I only managed to catch about two to three hours sleep that night, definitely not ideal for a big race.

On the morning of the race I got up around 2:30am to get some breakfast and to give me enough time to do my final checks. I then hit the road at 3am (I know!) and reached the car park and shuttle bus pick up point at an eye-watering 4am. I know it all seems ridiculous, but I like to be in transition early just in case any issues crop up with the bike and it gives me time to set up without being in a rush.

Even though I was being the king of organisation, my set up the day before didn’t exactly go to plan. I completely forgot to pack some nutrition in my bike bag and hadn’t left any with my running gear either – big DOH! It wasn’t exactly the ideal start to the day.

Other than the nutrition hiccup, the morning itself was great; the weather couldn’t have been

better and the sea conditions seemed perfect. I was lucky enough to meet and have a quick chat with Susie Cheetham; she even gave me some great advice for Ironman Wales, so thanks Susie!

As always, I was extremely nervous about the swim; it’s the discipline I hate the most and always the part that takes the most out of me. After standing and waiting for almost 40 minutes to start, it was finally crunch time. The first section of the swim went really well, it was relatively straight and an easy route. There was sighting buoys to the left all the way to the first turn and it made it easy to follow. I was comfortable up until the first corner, but after that it all changed. The tide was a lot stronger, pushing everyone to the right and there was no sighting buoys to the left this time, just the next buoy to turn left at about 500m away. The water became really choppy and I really struggled to sight the buoy, when I finally got around it, it got even harder again and to make matters a million times worse, the next buoy had moved.

At long last I clambered out

of the water but my elated feelings were quickly dashed as I caught my time, 51 minutes. Five minutes slower than last year. I was fuming. I now know that it’s because I actually swam an extra 400m. My splits were actually quicker than last year though, so that was a silver lining.

Into T1 and my performance only got worse, I thought I had set everything up correctly but didn’t and it cost me about 10 minutes in the two transitions over the day. Clearly this is something I really need to work on, it would have made a massive difference to my time overall – so I was really disappointed with myself.

On to the bike, my favourite part, I was supposed to stick to 75% of my FTP on the flats but I pushed on from the start because I had lost so much time in the water and transition. It paid off, the bike leg was brilliant, I had no issues and maybe I could have pushed more but I wanted to save some energy for the run. I finished the bike in 2:51, the same time as last year. I was really happy that I was able to match the time as I thought I had lost bike fitness in the build up. I also

Ameo PowerbreAther

Is it a snorkel, is it a training tool? We sent an Ameo Powerbreather to our “Ironman in training” to test.£70 - £115www.powerbreather.co.uk

This is not your average

snorkel, it’s actually better. The

system only allows fresh air in with no build up of CO2 meaning you can swim harder and breathe cleaner. The Powerbreather works really well with no water entering the snorkel and it definitely helps with technique. The only issue I had at first was the slight restriction when breathing but it does get easier. Saying that, the slight restriction will make you stronger in the long run. Using it in the pool I was able to focus more on my stroke and kick because I wasn’t worried about turning my head for air. I’m not the best swimmer but I can see by using the Powerbreather that my technique will improve and it’ll improve my swimming.

The price is a little on the expensive side but, for a swim training tool that’ll help you develop technique, it’s potentially a valuable addition to your pool bag.

In conclusion, it’s an excellent training aid that will help anyone struggling with their swimming technique, only the price might put some triathletes off.

TRAINING DIARY

Coach’s Report

Rob has some very good positives to take away from his race at 70.3 Dublin, and some very important learning points for Ironman Wales. His swimming has definitely improved, but

it’s unfortunate that he didn’t get to see the benefit of that in his overall swim time due to him swimming an extra 400m. It’s really reinforced the importance of good sighting during the swim, and he’s got the time to work on those skills now before Ironman Wales - skills that are going to be essential in the often choppy waters of Tenby!

It was great to see Rob have such a strong run off the bike in Dublin - he’s really worked hard on controlling and limiting his power during the bike section, and this no doubt helped him deliver such a great run split. The accurate use of a power meter for bike pacing is a skill that is essential for success on a course as hilly as the one at Ironman Wales, and the practice he’s had here will really help him deliver a great run in Tenby. Rob has worked very hard over the last 18 months to get into shape for his attempt at Ironman Wales - I really look forward to seeing him reap the rewards of all his hard work come race day!

Rob Wilby is a professional triathlon coach. He can be contacted through the website www.oxygenaddict.com.

TRAINING DIARY

made up over 700 places overall in the standings which really surprised me. I still think I have the ability to improve, and I have no doubt that with hard work I will.

Into T2 and I had the same disappointing experience - a slow, bad setup. I had clearly not thought things through properly beforehand. I’m embarrassed to say for T1 and T2 this caused 10 minutes delay in each, so I was easily the slowest there on the day – I look back now and want to scream at myself “Pull your finger out Robert!!” Completely frustrating.

I absolutely loved the run; there was not one part where it didn’t go well. I did have to stop for a toilet break early on but after that it was perfect. I decided to walk through each aid station and go at a steady pace for the rest of it. The crowd up there were amazing and really helped me get through it.

My new Hoka’s were a big help too, it was like running on a bed of air. I’m delighted to say that I beat last year’s run time by nine minutes, finishing in 1:56.

Overall, I was three minutes down on last year’s time. Admittedly, I did swim an extra 400m and if I had done things correctly in transition, I would have easily beaten last year’s time. I now know that I improved on the swim and run legs though, so I’m really pleased about that, as for transitions, well I think I’ve said enough about those.

Next up is the big one, Ironman Wales, I’ve been training for ten months for this one, I feel confident and I just hope everything goes to plan on the day. I’d like to thank my coaches Rob Wilby and Tom Hogan, without their help I wouldn’t be were I am, thanks very much guys. As always, thanks very much for reading.

“Believe you can and you are halfway there”

ÖtillÖ Scilly Swim-Run

ANDY BARWISE

ABOUT AUTHOR

TRIATHlETE ANDY BARWISE lEAvES HIS BIkE AT HOmE fOR AN ISlAND HOppINg

ADvENTURE IN THE ScIllIES.


credit: Jakob Edholm



IntroductIon Ötillö is Swedish for Island to Island and the concept for racing couldn’t be simpler, you start with all the kit you need and swim and run to get to the finish. In comparison to triathlon, no transitions, no bikes or mechanicals to go wrong, just a wetsuit, a compass and a pair of trail running shoes - oh yes, for clarification, you run in your wetsuit and swim in your shoes! The locations chosen for these races take place in some amazing locations and the Scillies must be about as good as it can get. The whole concept is low key, with the ethos to enjoy the event and finish racing having experienced but not harmed the environment. Forget the massive triathlon village, trade shows and aid stations, this is back to basics but a well organised, friendly event. Aid stations are available but, no gels, just good home baking, easy food and drinks, so no rubbish is left behind. The number of swims and runs can vary between race, but the cumulative effect of cold, warm, swim and run, soon reminds you that these events are a real challenge - and the sea has tides and currents.

https://www.youtube.com/watch?v=zfa_TVFQ_mk



the raceAs with so many things in life beer is to blame. At the Ashford Tri club Christmas award nights, Lee Gladwell and I were mistakingly left together for a bit too long, with a bit too much beer when he said he fancied one of those Swim-Run races for a change from triathlon. A few weeks later I sent Lee a text saying we have a place in the Ötillö Isles of Scilly and to get training! The race in the Scillies is about 8km of swimming and 35km of off-road running. These races are done as a pair, so at our first planning meeting we set our objectives. The key to any team race is aligning expectations, if these are not the same then the race is doomed to failure.

Luckily we were well aligned with our objectives.1. Don’t drown2. Ensure it’s warm water3. Manage to spend at least

£500 on new kit without it being spotted at home

4. Have fun5. Finish comfortably mid-field6. Definitely don’t drown

We were both successful on five of the key objectives. A little bit of Google research identified that the June average sea temperature was about 12 to 13 degrees, so that was the temperature goal failed! In March we found ourselves with our new Head Swim-Run wetsuits, 4 swim hats and our first open water training, tied together on a swim tether and attempting to compete a 1500m lap of Leybourne lake. A quick check of the lake temperature revealed it was 12 degrees. I seem to remember Lee saying at least we could warm up on the runs.

After that shock, the training began in earnest. Early morning swims, lunchtime swims, weekend open water swims and

running when ever we could fit it in. I was aiming for 15k a week swimming and about 70km a week of running. These levels were pretty manageable and the swimming, even the open water, was becoming more and more enjoyable.

We were in receipt of much ridicule from the rest of the tri club with our training runs in wetsuits. We soon realised the key was not going to be running fast, it was just to keep moving. For those who race tri and curse the “long” 500m transition runs in a wetsuit, the realisation set in that we would have nearly a marathon of running cross country in a wetsuit to look forward to.




We both raced with Head Swim-Run wetsuits, we started training with our tri suits, but soon discovered, they really were not made to run in. The Head suits had the loops to attach the swim cord and zips front and back so easy to undo and tie the arms around the waist for running. They did just what they say on the arm - Swim and Run. Clearly designed by someone who knows the sport.

I ran and swam in Saloman X lab Sense 6 shoes, with the cross country terrain they had a perfect sole, and were light weight and easy draining on the run, with minimal padding to absorb the water. They provided just the right buoyancy for swimming.

To overcome the cold I swan with a Huub Neoprene hat. This was a great fit and kept the cold water out of my ears.

KIT AND CLOTHING

Before we knew it training was over and we were on the Scillonian ferry to the Isles of Scilly. As the ferry drew closer to the Islands, the realisation started to dawn that we would actually be swimming between these Islands, although the race details said they were 2.5 kilometres apart, that was now beginning to look quite a long way. Once on the Island we started to realise why this was such a special place to race. The weather could not have been better, it was the few weeks of scorching summer we had enjoyed in June.

Clear blue skies, clear turquoise tropical looking seas and yes, despite the warm air temperature, they were still a chilly 13 degrees.

Registration was easy, laid-back and very friendly. We received our race bibs - Number 13 - who said we were not going to drown. The night before race day, kit check followed kit check, goggles, spare goggles, shoes, hand paddles, last minute pull buoy modifications. The stories from last year abounded to add to the apprehension, “ did you hear about the number of people who pulled out

last year because they were dragged out to sea”, “ that last 2.5k swim is fighting the current the whole way”, “ it’s cold”.

Then that was it, the start, we were off, adrenaline kicked in and, on the first run, it was already hot and the wetsuit made it even hotter. I was actually looking forward to a chilling dip. As we arrived at the waters edge, we realised this was not a nice triathlon water entry, this was rocks, seaweed and clambering into the water. It was crystal clear though, you could see the bottom



and the flag on the beach of the next Island 2.5km away. New skills to draw on; check the direction of the current, which way are other swimmers heading, mentally plot our course, find a landmark and start to swim. It was worth the few minutes preparing on land to swim a course allowing for the tides. With our tether rope on, and with me in front, Lee had my feet to follow for the next 50 minutes. This seemed to fly by and before we knew it we arrived on the sandy beach and next run, just a short 1km jog this time before the next long swim of 1.8km.

It was on our first long run, 6km, that we realised we were spending our time asking each other ‘are you ok?’ ‘do you feel really hot?’, ‘are you finding this hard?’, ‘have you seen how slowly we are running?’, ‘have you got any water left?’, and ‘how long until we can get some water?’. Fortunately we realised in time that we were really suffering from the heat, we hadn’t banked on the effects of overheating, running in a wetsuit in ambient temperatures of 25 degrees. We saw the aid station and next beach access not a moment too soon, we sat in the shade, sat in the sea and drank and drank until our temperatures lowered. It took us about ten minutes to feel okay before our next swim, but we had realised just in time how much we had overheated and our judgement had begun to become affected.

With our overheating issues sorted, the race just got better and better and the course stunning. Small single-track coastal footpaths up past lighthouses, down to beaches that looked like no one had ever set foot on them and, before we knew it, the last swim was in front of us. 2.6km back



to the beach and a 7km run to the finish. This is the swim we had heard all the talk about, swimmers drifting off course and having to be rescued. We set our course, checked which way the tide was running and braced ourselves for the final push. It felt a long swim, but with clear waters we could see the bottom for most of the way and by using the direction of seaweed on the bottom this helped with navigation. When we hit the beach, an urn of hot tea was waiting for us before the last run. Only 7km to go to the end, in our heads we had finished, we could walk now, objectives 1 and

6 had been fulfilled, we hadn’t drowned. The last 7km was not easy with the final trail up and down hills, with sand trails, rocky coast path and through woods. It was a challenging run in its own right, with the temperatures still high and the effects of fatigue and running in a wetsuit taking its toll. We knew we were into our last kilometre, the pace sped up as we were lifted by the adrenaline buzz of knowing we would now finish.

As we crossed the line Michael and Mats (the founders of Ötillö) were there to congratulate us and award us our medals, more testament to the

friendly family feel of the Ötillö race. We knew now why people raved about these races, why we were now addicted. It wasn’t just a race for us, it was an adventure, we pushed ourselves, but most of all we had a tough but enjoyable experience with like minded people, that supported and encouraged each other to the finish. It ranks as one of the best adventures I have had, and I’ve had many. I liked the fact that we left the Scillies as we found them, no mess, no rubbish, (a beach clean included for all racers) a big smile and we’d become part of the Ötillö family. Will we do it again? Definitely.


Try IT fOr yOurseLfCheck out the Ötillö website for future events. There’s a plethora of amazing locations including Sweden, Germany, Switzerland and back in the Isles of Scilly. I have not decided yet which one I’ll pick for 2018 but I know it’ll be brilliant.www.otilloswimrun.com


Untitled-1 1 07/09/2017 13:14

CYCLING KIT

GEAR TEST - AUTUMN AND WINTER CYCLING KITLARA DUNN TESTS SIx ITEMS of CYCLING KIT ThAT’LL KEEp YoU pEDALLING No MATTER WhAT ThE BRITISh WINTER ThRoWS AT YoU.

LARA DUNN

ABOUT AUTHOR

Sportful Fiandre NoRain Cap£3722g (One Size)www.sportful.com

Cyclists have been wearing natty little hats for longer than they have helmets, but the Fiandre NoRain is a true 21st century incarnation of the traditional casquette. Made from extraordinarily lightweight fabric, this is designed to be fully waterproof and yet compact and light enough to roll up and stick in a rear jersey pocket when not required. It claims to be “one size fits all” and it is definitely able to accommodate all but freakish extremes in noggin size, plus it does indeed fit easily and unobtrusively under a helmet. The fabric keeps out the rain admirably, while the curved peak diverts run-off away from the face for a far more comfortable wet weather riding experience. As a female with mid-length hair, I did find that it was a touch warm, but just about breathable enough to keep my head from getting soggy from the inside, so a definite improvement on no hat at all.

83% Light, supremely portable and the ideal answer to the hell of heavy rain running down your face. Not cheap though.

Rapha Winter Jacket £260428g (Size L)www.rapha.cc

Having used both Rapha’s Original Softshell winter orientated jacket, and their excellent lighter-weight packable waterproof jacket, I was intrigued to try the Winter Jacket as a sort of hybrid of the two, designed to answer all that winter can throw at a road cyclist, without sacrificing comfort. This is a jacket that has long winter training rides in mind and will accept no excuses. It has all the features you could expect from a jacket of this calibre (and price) including capacious pockets (one of them waterproof ), reflective bits and bobs, a drop-down storm tail-flap, zipped underarm ventilation and it looks utterly sleek and sporty. In use, there is no denying that this is a very accomplished jacket, more able to endure longer and filthier road rides than, to be honest, most riders. It enables a comfortable and dry ride no matter how bad the weather but might just make you feel inadequate.

89% A truly brilliant winter jacket, that will probably go out in the rain and ride your bike without you. For serious winter training.

ToTally acTive Ratings KEY

CYCLING KIT

CYCLING KIT

Proviz Reflect 360 Gloves£42.9998g (size S)www.provizsports.com

One of the major issues of winter road riding has to be that of visibility. The ethos behind the whole Proviz range is visibility above all else. Some of the company’s products have sacrificed optimal breathability in favour of the frankly blinding effect offered by the use of tiny reflective beads embedded in the very fabric. These are products for those who really want to be seen and they work. Offering an astonishing amount of visibility under car headlights and even low sun-rays, these gloves are a great choice for anyone who has ever reached a road junction and has worried how obvious their indication is. The fit is extremely comfortable, with a gently padded, grippy palm, soft brushed lining and Velcro fastening cuff, while the fact that they are fully waterproof, windproof and actually pretty breathable makes them a superlative winter choice for both low temperature comfort and safety.

90% A consummate winter glove, using innovative and effective materials. Their reflectivity is blinding and their colder weather practicality is excellent.

Castelli Neoprene Toe Thingy£1655g (Pair-One Size)www.castellicafe.co.uk

For a lot of autumn, full shoe covers or over-socks can be OTT and a bit of a hassle. These robust and rugged 3mm neoprene toe covers simply slip on over both shoes and cleats (any style) with minimal fuss or preparation required. They insulate pretty well, while their main effect is to keep out wind chill, which they achieve admirably, plus they protect both feet and expensive shoes from all but the worst weather and road spray. Should the conditions improve, or the rider find themselves generating unexpected quantities of excess heat, they are very quickly and easily removed. These ones are more durable than many and should last well beyond just one cold-weather period, so they are a pretty canny investment. They’ll not be up to full-on arctic conditions (ideal of 10-18 degrees quoted), but should cope with though the autumn and for milder winter rides.

82%An easy to use, robust and effective solution to all but the coldest winter conditions. Pleasantly inexpensive too.

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Helly Hansen W HH Lifa Active Graphic Crew£45134g (Size M)hellyhansen.com

A technical outer layer is only as good as the baselayer you wear under it, and there’s a reason that one of the most popular brands for a lightweight, moisture-wicking baselayer has long been Helly Hansen- they work. The Lifa Active Graphic Crew is essentially an updated version of some of Helly’s earliest tops, but with up-to-the-minute breathability and moisture management. Light, soft next to the skin and incredibly stretchy, the Crew is very comfortable to wear under a shell or insulating layer for any activity, be it snowsports, running or in this case, cycling. The fabric whizzes dampness away from the skin swiftly and effectively, stopping any chilling effect, and this particular top is not aimed at thermal properties so doesn’t contribute to overheating either. The result is that any outer layer does its job a whole hell of a lot better. Plus the graphic prints are brilliant.

88% Light, soft, stretchy and effective at moving sweat away from the skin, this is a winner at only £45 and works for any activity, year-round.

Morvelo Women’s Stormshield Knickers £100240g (Size L)www.morvelo.com

Slightly heavier duty than Morvelo’s traditional knickers, due to the weatherproofing finish to the MITI SuperRoubaix fabric, these ¾ length bib-tights aim to take a rider through from late summer to late spring (or all-year round for those with sufficiently low body-fat!). The pad is comfortable and does a great job on the long-duration rides it was designed for, while the between-the-bust bib section could be softer but is fairly comfortable for a variety of builds. The fabric is effective at keeping out rain, road grit and traffic tidal waves, and yet sufficiently breathable to not cause serious overheating. The knickers and bib do come up pretty snug to start with but the legs are intended to have a compressive effect and do ease slightly with a few wears. Most UK conditions should be answered by these ¾ - a genuinely useful piece of three-season piece kit, no matter what your cycling discipline.

75% Neat sizing and snug on first few wears, with no easy escape for toilet breaks, but effective and versatile UK three-season leg-wear.

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These days, bad weather just isn’t an excuse for not getting out and riding. With modern fabrics and technological advances making it possible to be active and comfortable outdoors in the foulest conditions. It’s a million miles away from the days of unbreathable and badly fitting cagoules that billowed in the wind, barely kept the rain out and soaked you from the inside with sweat. Each and every item I tested was a godsend for winter cycling, and mostly useful in autumn and spring too. The sheer usefulness of a pair of waterproof, thermal and reflective gloves won out though, closely followed by the super wicking Helly baselayer and the mega-spendy but all-round brilliant Rapha jacket. The simplicity of the shoe covers and the waterproof cap mean they are indispensable from September to May (and probably summer too) while the ¾ Morvelo bibs are great for those disinclined to venture into full tights if at all possible.

GRAVEL RIDING

NIK COOK

ABOUT AUTHOR

NIK COOK pROfIles THese “sOfT-ROAdINg” CyClINg eveNTs ANd fINds OUT wHy yOU sHOUld pUT ONe IN yOUR dIARy.

Gravel


GRAVEL RIDING

Riding

GRAVEL RIDING

IntroductIonWhether they’re called gravel rides, off-road sportives or cyclo-cross sportives, these events are becoming increasingly popular. Also, with a burgeoning “gravel grinding” scene in the States, most of the major bike manufacturers now include at least one dedicated gravel/adventure bike in their range.

Using quiet roads, lanes, by-ways and bridleways, they provide a great middle ground between road sportives and full-on MTB marathons. Offering the best of both worlds, the routes are largely traffic free and, although sometimes throwing in some more technical sections, can be tackled on a fully rigid cyclo-cross or gravel/adventure bike.

GRAVEL RIDING

Although, at first glance, looking very similar, with drop handlebars, disc brakes and knobbly tyres, a gravel/adventure bike and a cyclo-cross bike are different beasts.

A pure cyclo-cross bike is an out and out racing steed, designed for blasting round the tight circuits that typify the sport. The geometry is aggressive, giving nimble and responsive handling, maximising speed for the up to an hour all-out races.. They will usually lack bottle cage and mudguard drillings.

A gravel/adventure bike is designed more for the long haul. With a more relaxed geometry, they’re comfier for big days in the saddle and are generally more forgiving and stable. They will tend to have drillings for both bottle and mudguard mounts. Also, some models give you the option to either run narrower road/

cyclo-cross style tyres on 700c wheels or, if you’re tackling tougher trails, to fit bigger tyres on 650b wheels.

For all round versatility it’s hard to trump a modern gravel/adventure bike, especially one that gives you the dual wheel size options. They’re perfect for off-road sportive type events and, if you fancy dabbling in cyclo-cross, won’t put you at a noticeable disadvantage to an out and out racer. Plus with the option to run narrower tyres, you’ve got a winter road bike and, with racks, an ideal commuter.

In all honesty the line between cyclo-cross bike and gravel/adventure bikes is definitely blurring and many “cross-over” models have a wheel in both camps. Do your research, do some test rides and find the right bike with the right features for the rides and adventures you want to have.

Gravel/adventure BIke vs cyclo-cross BIkes


GRAVEL RIDING

adventure cross serIesPlanned and operationally managed by Rather Be Cycling for UK Cycling Events, the Adventure Cross Series comprises of 5 events covering North Yorkshire, Derbyshire, Dumfries and Cumbria, and is an on and off road adventure by bike. Incorporating both road, off road tracks, trails bridleways & lanes, all routes are designed to be ridden with knobbly tyres whether that’s your cyclo-cross bike, gravel bike or mountain bike you decide!

https://www.youtube.com/watch?v=1LWo1AyYxxo


GRAVEL RIDING

we spoke to gav Mcdonald of Rather Be Cycling to find out exactly what Adventure Cross was and get some top tips.

What Is adventure cross?“Quite simply Adventure Cross is a cross country journey by bike that incorporates a mixture of tracks, trails, lanes, bridleways, forest roads, public ways, byways open to all traffic and roads to create an interesting and challenging route over a variety of terrain and a variety of riding surfaces. Our Adventure Cross routes have been designed to be 99-100% rideable on a cyclo-cross or mountain bike by an averagely fit individual.”

What InspIred you to start orGanIsInG the events?“Rather Be Cycling Holidays were already organising on/off road cycling holidays in Morocco, Bhutan and Tibet. At that time, over 7 years ago, people did not seem to grasp the concept that some rides would be better on a cyclo-cross style bike. I can’t tell you how many times we said to clients, no need to drag your mountain bike across this terrain, it’s not especially technical, why not consider a cross bike with lower gears? Hannah Reynolds at the time Health and Fitness Editor for Cycling Weekly, travelled to Nepal with us and we discussed the idea of a bike event that was both on and off road. We then pitched the concept to Cycling Weekly and were given the opportunity to run one event, Lakeland Monster Miles. It went

really well and the rest is part of the UK gravel riding history!”

What type of BIke should I rIde?“It really depends on your skill level. All of the Adventure Cross events are designed with a cross bike in mind and are graded from 1 - 5 for difficulty on a cross bike. The Peak District Pioneer is a 3 and a great starting point for a cross bike. Otherwise if you are a novice I would recommend an MTB if it’s graded 4 and above.”

hoW fIt do I need to Be?“The fitter you are the easier it will be! You should certainly be capable of 40/50 mile rides on the road and expect it to be tougher than your average road sportive. We do like to create routes with a twist or a slight sting in the tail. Tough at the time but more satisfying when you cross the finish line.”

any other essentIal kIt or BIke set-up tIps?“Camelback filled with favourite foods, wet weather gear, puncture repair kit, pump and a chain link is a must - but more importantly practise fixing things. You can lose so much time waiting for a mechanic to come out to fix your puncture!

Tyre choice is the key for Adventure Cross events. This is always a compromise

between grip, puncture protection and weight. For cross bikes we suggest broad 30c (or wider) tyres with thick sidewalls (such as Schwalbe Land cruisers). For MTB’s something narrow that rolls well on hard pack and tarmac is ideal, leave your slick tyres at home though. We suggest a lowest gear of at least 34x28 on crossers.

Finally, come along with the right attitude. Attitude is everything and the routes are all fantastic journeys so just get out and enjoy them and the surroundings, there are no prizes for coming first!”


GRAVEL RIDING

cyclInG Weekly/MBr peak dIstrIct pIoneer adventure cross Held in May this year, the Cycling Weekly/MBR Peak District Pioneer Adventure Cross event took place right on my doorstep but, being out of the country, I wasn’t able to take part. However, to get a feel for a gravel event, Gav McDonald gave me the .gpx file and instructions for their Mini-Massif route.

Joined by my friend Jon on his cyclo-crosser, I was riding the mighty Space Chicken, we set off early from Bakewell Show-ground and were soon enjoying a gentle warm-up along the Monsal Trail. After just a few kilometres on the disused railway line though, we turned onto the road and tackled the stiff climb, first on road and then off, of Longstone Rake. The views were stunning across the Peak District and, once we’d gained the height, were rewarded by a fast off road descent.

Alternating quiet country lanes, bridleways, by-ways and some rocky fun technical stuff, the terrain under tyre was always changing and, having passed through picturesque Cressbrook, we’d ridden the opening 20 kilometre loop and headed back in towards Bakewell. A kilometre on the A6 was the only busy road section of the route and, that aside, we could count the number of cars which passed us on one hand. Despite living in

the Peak, I was discovering roads I’d never ridden and constantly making mental notes for future rides.

Leaving the A6, the next 10 kilometres was mostly on-road but it was all wonderfully scenic and quiet lanes. Jon and I happily rode two abreast and, stopping in Monyash for coffee and cake, were both really enjoying the route.

Leaving Monyash we headed south into the White Peak, utilising the disused railways lines of the Tissington and High Peak trails, more car free lanes and some rougher byways and bridleways. With just under 58 kilometres showing on my GPS, we reached our most southerly point at Minninglow and, following the High Peak trail, made fast progress back towards Bakewell.

With 70 kilometres ticking over, we thought we’d cracked the route but a steep descent and a vicious climb out of Lathkill Dale was a final sting in the tail before a fun and fast off-road descent back into Bakewell.

Despite being “locals” we both rode roads and trails we never knew existed and, the on/off road nature of the route was a real refreshing change from either full on mountain biking or road cycling. I’ll definitely be riding the Peak District Pioneer next year and will be putting some other Adventure Cross events in my diary too.

GRAVEL RIDING

Total distance: 78.3 km (a bit extra due to navigational issues at the end!)Ascent: 1349 mRiding Time: 3:48for more information on the Adventure Cross series go to www.ratherbecyclingevents.co.uk

GRAVEL RIDING

Ultimate Gravel… at home

hotchIllee atlas MoutaIns21st-26th April 2018www.hotchillee.com

HotChillee don’t think cycling has to end where the road does so they’ve fully embraced gravel riding. They’ve explored the leafy trails of Surrey, the canal paths of Amsterdam, coral tracks on Barbados and the stunning trails in the Atlas Mountains in their quest for gravel Nirvana. They’ve found so much love for gravel that they’ve added the HotChillee Atlas Mountains as the inaugural gravel event to their 2018 calendar.

This 5-day event will combine gravel and tar in the Atlas Mountains and surrounding countryside. Supported by the HotChillee Ride Captains, local guides, mechanics and HotChillee crew distances will typically be 80km-100km. Entry will include the Marrakech Atlas Etape on Stage 1, a cyclo-sportive climbing over 2,500m to Oukaïmeden, the highest ski resort in Africa. Registration opens on 19th October with places limited.

dIrty reIver 20020th-21st April 2018www.dirtyreiver.co.uk

Inspired by the Gravel Grinder events held in the American mid-west, Northumberland’s Dirty Reiver 200 is arguably the UK’s toughest gravel challenge. Covering 200 kilometres, riders traverse the gravel forest access roads that service the vast areas of forest covering the border region of England and Scotland. If you don’t think you’re up to the full 200, there’s also the 130 kilometre Dirty One Thirty option.

vimeo link

... aND aBroaD

GILETS

GEAR TEST - GILETS NIk Cook REvIEwS GILETS foR RuNNING, CyCLING ANd ouTdooR AdvENTuRES.

NIK COOK

ABOUT AUTHOR

Berghaus Prism 2.0 Interactive Gilet£55.00316 g (L)www.berghaus.com

One of my favourite all-time bits of kit is an ancient fleece gilet, for sub-zero morning runs in the winter, paired with a merino base layer, it was perfect. Having lasted admirably, I’m delighted to be able to retire it and replace with this one from Berghaus. The fleece is wonderfully soft and the cut is perfect. For really bitter days or less intense activity, it’d be ideal as a mid layer under a shell. The Interactive tag in its name refers to the fact that it can be fastened to any of Berghaus’ Interactive shells and, for the environmentally minded, it features more than 50% recycled material. The zipped pockets provide a snug refuge for chilled hands and there’s a drawcord on the hem to tweak the fit. It packs down small and is ideal for a “just in case” layer to chuck in your bag.

Super soft fleece that’s just like a warming hug with a zip!

Marmot Tullus Vest£130.00329 g (L)www.marmot.com

When it comes to delivering maximum warmth for minimum weight and volume, down is hard to beat. If you’re heading into the hills, having a down gilet in your pack is brilliant for stops, setting up camp, in case of an emergency and for the walk to the pub in the evening. This gilet from Marmot packs down to smaller than a grapefruit but, with 600 fill power down, is super toasty once on. It’s athletically cut, so goes well under a hardshell and has zipped hand warmer pockets. The main zip is fully baffled to keep out the wind and the neck cut snugly high. The outer Ripstop material is DWR treated to give a degree of weather proofing. It’s become a mainstay in my pack and, on a couple of overnighters, has allowed me to get away with a super lightweight sleeping bag.

Great all-rounder for the outdoors and won’t look out of place on the high street.

Whether you’re on the bike, running or heading out to hike or climb, for autumn and winter, a decent gilet is one of the most versatile bits of kit you can own. They’re brilliant for those in-between days, chilly morning starts or just stashing in your pack or jersey pocket just in case.

GILETS

GILETS

Ronhill Winter Gilet£70.00243 g (M)www.ronhill.com

If you’re planning to keep running through the winter, you’ll get a lot of use out of this gilet. As it has its own Thermolite Active insulation, even in the coldest conditions, you could do away with a mid-layer and just pair it with a decent wicking base. For events such as cross-country it’s great to have for warming up and to put on when you finish. Despite the insulation and being water and wind resistant, it breathes really well and is far less prone to overheating than a fully sleeved jacket. The 2-zipped hand warmer pockets are a great touch and somewhere to stash your hat and gloves as you warm-up. The fit is tailored with knitted side panels ensuring no annoying billowing or flapping in the wind. The micro fleece lined collar adds a touch of luxury and reflective trim gets you seen.

A gilet that’ll keep you running through the worst of the winter.

Rapha Brevet Insulated Gilet£130.00162 g (L)www.rapha.cc

Wow! Whether you go for the pink or yellow colour options, with additional wide reflective bands, this gilet is definitely going to get you seen on winter roads. Although this gilet is DWR treated and will cope with a brief shower, it’s really meant for cold and dry conditions. Adding a thin layer of Polartec Alpha insulation to a traditional gilet design, it’s brilliant for those really cold winter rides or big mountain days with chilling descents. The Polartec Alpha insulation features “adaptive breathability” and, despite its warmth, the gilet breathes amazingly well and allows sweat to easily pass through. Mesh side panels further enhance breathability and mean that the gilet fits easily over bulging jersey pockets. If you do start to heat up, the gilet rolls away in to an elasticated loop at the neck and easily fits into a standard jersey pocket.

Visible, breathable, portable and warm, the perfect cold day gilet.

GILETS

Castelli Perfetto Vest£110.00195 g (L)www.saddleback.co.uk

For those tricky Autumn days, when you can get all four seasons in one ride, this is the gilet to wear. With Gore Windstopper X-Lite Plus on the front and shoulders, delivering excellent weather protection, and Nano Flex Light on the back, giving breathability and water repellency, it’s a potent weather beating combination. Like their amazing Gabba jersey, although not 100% waterproof, you can see water beading off it and you don’t get soaked through from sweat when riding hard. The hi-viz yellow is super visible and it packs down to slip into a jersey pocket. It also has two of its own rear pockets, so, if you’re wearing it, you can still easily get to your gels. I’m also looking forward to some really foul winter days when, paired up with a Gabba, I reckon it’ll provide then ultimate foul weather and hard riding combination.

If the forecasters haven’t a clue, this is the gilet to wear.

Whether you’re riding, running or hiking, here are some top tips for mixed autumn conditions.

Look afTEr your ExTrEmITIESIf your hands, head and feet are warm, the rest of you will feel

warmer. For big days out, when you think it’s going to be cold and wet, fresh hat, gloves and socks in a zip lock bag can give you a real halfway boost.

LayEr upLayers that can easily be removed or put on are the key to dealing

with mixed conditions. A short sleeved or vest wicking base layer, an insulating or technical mid-layer and a weather proof shell will see you through a huge range of temperatures.

arm and knEE warmErSUsed for decades by cyclists but equally useful for runners, they’re

brilliant for cool starts and mixed days. Look for silicon grippers and weather resistant fabric, such as Castelli Nanoflex, and, for a touch of luxury, fleece lining.

STarT cooLIf you’re wanting to avoid getting wet from sweat or having to stop

to take off layers after ten minutes, always try and set off feeling slightly cold. It takes a bit of willpower and some short term unpleasantness but it’s the way to go for long term comfort.

BE SEEnMixed weather means variable light conditions so, if you’re running

or riding on the road, make sure you’re visible. Even if you’re not planning on being out after dusk, light yourself up. Prioritise making moving parts visible so, hi-viz gloves and shoes for runners and hi-viz overshoes for cyclists.

Top Tips for auTumn acTiviTies

TRAIN FOR

Train For:HITT FOR ENDURANCE ATHLETES

BY JESS VARNISH

ABOUT AUTHOR

TRAIN FOR

A TImE EffEcTIVE HIgH INTENSITY cIRcUIT TO BOOST YOUR ENdURANcE pERfORmANcE fROm OlYmpIc cYclIST ANd pERSONAl TRAINER JESS VARNISH.

TRAIN FOR

The rouTineI would recommend doing a HIIT session once or twice per week alongside the rest of your training. It is important to still keep in your longer endurance sessions, it’s not a substitute for them.

HIIT training can be done throughout the training and competing year, you may vary the exercises depending on your goals.

MounTain CliMbers• Set up hands flat on the floor directly under shoulders.• Legs out straight with balls of feet on the floor.• Set your ribs down so they are stacked on top of your pelvis rather than flaring out.• Draw belly button through to spine and flatten back.• Hold this position and lift knee towards chest.• Alternate legs.• Increase leg speed.

inTroduCTionFirstly let me explain what HIIT (high intensity interval training) is. From coverage in the mainstream media you may think it’s just the latest miracle fitness fad. It is simply a form of interval training, alternating periods of intense anaerobic exercise with short recovery periods and repeating for a number of sets depending on your session and fitness level. Typically a complete HIIT session lasts under 30 minutes, which makes it a very time effective training session when you’re time pressed but after an effective workout.

Many people assume HIIT workouts only benefit sprint or short event athletes as the exercise is anaerobic, but research is now showing HIIT can highly benefit endurance athletes too. This is due to high demands of both the oxidative and glycolytic systems, increasing muscle fibre recruitment. Type 2 (fast twitch, sprint glycolytic fibres) and Type 1 (slow twitch endurance, oxidative fibres) are both recruited during a HIIT session. The combination of short duration and high intensity exercise boosts mitochondrial mass and increases oxidative enzyme activity. This explains how HIIT can benefit endurance athletes as cell mitochondria is critical to providing fuel to muscles for energy production. HIIT is also proven to significantly reduce body fat levels.

This session is suitable for runners, cyclists and triathletes. There is no specialist equipment or gym needed so there are no excuses not to give it a go and reap the rewards!

how The rouTine worksComplete 30 seconds on each exercise with only 15 seconds between exercises.

Complete 4 sets in total with 1 minute rest between sets. The workout should only last between 20-25 minutes.

warM upI would always recommend warming up with a mobilisation circuit.

Additionally add 5 minutes of steady cycling/light jogging/skipping to raise muscle temperature and heart rate in preparation for the HIIT workout.

TRAIN FOR

burpee• Starting in standing position.• Jump down to the floor with hands flat on the ground.• Jump feet out directly behind you.• Aiming to keep a flat back, drawing belly button through to spine.• Jump feet back in and knees to chest, crouching forward.• Jump up, reaching hands in to the air.

walk ouTs• Standing tall, take a forward fold placing hands onto the floor.• Walk hands out forwards, without shifting hips from side to side.• Lift through the core.• Walk out as far as you can before you dip in your lower back.• Lifting the hips, but keeping feet in the same position walking the hands back to the starting point.

Toe Taps• You may use a step if you have one available or a curb if outside.• Alternating leg and arm.• Jump to one side then the other.• No need to make contact with your foot on the step.• Bring knee up to 90 degrees.• Swinging arms up high, elbows at 90 degrees.• Keep foot active so toes reaching to ceiling.• Aim for high reps and speed while keeping a straight back and chest lifted.• Also aim to jump high rather than leaning on the step.

power squaT• Starting in standing position with feet together.• Jump out into a squat stance.• Reach one hand down towards the floor (alternate hand each rep).• Draw belly button through to spine and keep chest lifted while squatting.• Jump feet back together.• Repeat.

TRAIN FOR

Cool downAfter a HIIT workout I’d suggest 10 minutes low resistance cycling, light jog or even a steady walk (depending on how hard you worked!). It is important to stay on top of your mobility, so foam rolling and stretching will aid recovery post workout.

spiderMan press up froM knees• Facing towards the floor set up hands underneath elbows and elbows underneath shoulders.• Place knees on the floor hip width distance apart.• Drop hips towards the floor, lifting your left knee out to the left side.• Making sure your knee is always lifted away from the floor.• Bending both elbows evenly draw down to the floor for a press up.• Push back up and replace the left knee back to the floor.• Repeat on the right side and continue for time.

plank wiTh roTaTion – 8 repeTiTions eaCh side• Elbows on the floor with shoulders stacked directly on top.• Hands out in front.• Legs directly out straight behind you.• Strong lift through core, aiming for a neutral spine.• Rotate core and lift left arm to 90 degrees.• Return the arm to the floor and work the other side of the your body.

alTernaTing lunge• Standing with your hands on your hips.• Step forward with left leg, draw the knee down towards the floor.• Keep tall with a straight back and tight core.• Lunge back up to centre, tracking the knee over toe.• Step back with the left leg.• Repeat on the right leg.• Continue for time.

NUTRITIONNUTRITION

BY TIM LAWSON

ABOUT AUTHOR

Endurance Supplements: Part 2IN PART 2 Of A TWO PART SPecIAL, TIM LAWSON Of SecReT TRAININg LOOkS AT THe evIdeNce BeHINd SOMe Of THe MOST cOMMON PeRfORMANce BOOSTINg SUPPLeMeNTS. IN THIS SecONd INSTALMeNT He LOOkS AT cReATINe, BeTA ALANINe, OMegA 3 OILS ANd vITAMIN d.

NUTRITION:

NUTRITION

INTROdUcTIONBefore considering any supplementation, it’s important to remember that there are no legal magic bullets. For almost all athletes, especially amateurs, there are almost always far more significant gains to be made from optimising training, regular nutrition and equipment. So, before you spend money on a potentially expensive supplement routine, tick those bigger boxes first. In this second instalment we look at four supplements that can be grouped into pairs. Both creatine and beta alanine have proven performance boosting properties but both require loading periods and both have some caveats to be aware of before taking. Omega 3 oils and Vitamin D are both taken to primarily improve health and overall well-being and are more about improving your body’s ability to cope with heavy training and competition than a direct performance boost.

cReaTINeCreatine was a revolutionary supplement when launched in the 1990’s. It has a well-defined mode of action and studies have shown performance benefits in as little as 5 days. Creatine is a natural constituent of a normal diet that is found in high

quantities in red meat. When consumed it is absorbed into muscle where it is converted to phos-phocreatine. Phosphocreatine or creatine phosphate is effectively a bank of immediately available energy that can be used for intense efforts without producing lactic acid. By taking extra creatine in the diet it is possible to increase the size of this energy store which has the additional benefits of buffering acid and facilitating energy transfer within the muscle cell. The effects are most noticeable when repeated sprint efforts are performed with insufficient recovery time to remove lactic acid.

Despite the impressive amount of positive performance studies using creatine it has fallen out of favour with many endurance athletes because it tends to increase body mass. Weight gain with creatine supplementation can be significant so it is important to judge whether any increase in power will be outweighed by an increase in mass. It is probably not a supplement to try for the first time before a hilly road race but may offer a real performance boost for a track points race or similar flat race with repeated sprint efforts. The original loading

regimes involved taking 20g per day for 5 days and whilst this is effective it often results in bloating and general discomfort. Similar results can be obtained by taking smaller doses over longer periods but this can make it harder to judge its effectiveness. When creatine loading is used by endurance athletes it is often used for specific blocks of training e.g. a power phase, or small doses are used, typically 2g/day, with the hope of minimising weight gain and negative sensations.

NUTRITION

Omega-3 OIlsIn the past, there was often a failure to differentiate the fatty acids consumed in the diet, grouping them all as ‘fat’ – the calorie dense macro nutrient that makes it easy to consume a calorie excess and quickly becomes evident as an often unwanted ‘fat’ store.

It is possibly more productive to think of fats more like vitamins, there are different types and health and performance is optimised when they are consumed in the right balance. A modern western diet tends to contain higher concentrations of omega 6 and 9 oils relative to omega-3. The correction of this imbalance goes some way to explaining the wide-ranging health and potential performance benefits of omega-3 supplements. There are three main omega-3 fatty acids, ALA which is found in high concentrations in seed and nut oils and DHA and EPA typically found in fish and eggs, and other animal products given the right diet and environmental conditions. Whilst it is possible for the body to make its own EPA and DHA from ALA the most compelling evidence for supplementation is with EPA and DHA, usually in the form of fish oil.

The European Food Safety Authority authorise claims based on EPA/DHA supplementation for the maintenance of normal cardiac function, brain function, normal vision and the maintenance of normal blood pressure. It is also possible to find publications showing favourable effects on body composition, muscle function and general reduction in the inflammatory

response. It is possibly these studies that have attracted the attention of elite sports practitioners and high dose fish oil supplements are commonly consumed in this population. Despite the popularity, general health benefits and mechanistic logic supporting the use to promote athletic performance there is very little direct performance data. However, a recent study did show an improvement in anaerobic endurance when 7g of fish oil was taken daily for 4 weeks. Seven grams of fish oil is a significant investment to consume on a daily basis, typically people seldom consume a sufficient dosage for a sufficient duration to experience a performance benefit.

A beneficial dosage, typically sufficient oil to provide 1g of the EPA fraction, usually requires many capsules, often double figures on a daily basis. It is often easier to consume pure fish oil, or to use an emulsion based product which may offer enhanced bioavailability and more agreeable flavour profile. Quality is hugely important when it comes to fish oil since a damaged or oxidised fish oil can cause more harm than good. Often the first indication that a fish oil supplement is oxidised is belching and reflux, if you suffer from this after taking a supplement it may be a good idea to review your supply or storage conditions.

It is well known that fish oils ‘thin the blood’ so if you are taking any blood thinning medication or suffer from strokes or bleeds then it is important to seek medical approval before taking any fish oil supplement.

“Capsules are often better

tolerated than adding

bicarbonate to drinks but can be expensive unless

self-made.”

NUTRITION

VITamIN dIn the UK and other northern hemisphere countries, vitamin D levels in the general population are now so low that they are becoming a major health concern. Whilst sports people might be expected to spend more time in the sun, enabling the skin to synthesis vitamin D through ultraviolet (UVB) radiation exposure, research shows that most still have sub optimal levels. For the athlete keen to optimise performance gains, ensuring optimal vitamin D status may have significant benefits beyond avoiding the low bone density and other problems associated with deficient levels. For this reason, performance scientists working with elite athletes have focused much attention on vitamin D status, and there is now a significant number of publications reflecting their findings. A recent study on Dutch athletes showed that nearly 70% of 128 highly trained athletes had an insufficient (50-75 nmol/l) or deficient (<50 nmol/l) levels of vitamin D.

Often high dosage regimes, many times the EU recommended daily intake per day, have been used to correct sub optimal levels, typically 3000 IU per day in sports studies. The EU suggested

maximum daily tolerable dose is 4000 IU, so it’s possibly unwise to consume doses greater than this without monitoring levels regularly, and ensuring you are also taking some vitamin K. Whilst at present it is not possible to give an ideal serum concentration of 25[OH]D that athletes should strive to achieve, there is data to suggest that values >75 nmol.L−1 have the potential to improve immune health and skeletal muscle regeneration following muscle injury.

You may be able to find some high dose vitamin D at the local supermarket which may be good value, but ensure that it is D3 form since it has been shown to be ~87% more effective than D2. Factor in that many fish oil supplements contain vitamin D e.g. 400 IU per STEALTH Omega Shot (also 51ug of vitamin K2). Quality and precision becomes more important if you are going to take a high dose. Finally, ensure that you do not confuse IU and ug, 100IU = 2.5ug (different manufacturers use different units to declare vitamin D content).

There are a number of companies that now offer a cost effective postal service to check vitamin D levels (www.forthwithlife.co.uk/vitamin-d/)

www.secret-training.com

BeTa alaNINe Beta alanine is a proven amino acid based supplement that works by improving the ability to buffer lactic acid in a similar way to sodium bicarbonate. Beta alanine is particularly effective because it increases the amount of the intra muscular buffer ‘carnosine’. The body has a natural store of carnosine but in most people, it is not as large as it might be. Carnosine is not well absorbed but beta alanine is, and by increasing the consumption of beta alanine it is possible to increase the store and improve resistance to fatigue in an-aerobic exercise. Typical dosage regimes are 4-6g per day taken in divided doses. It is not a quick fix taking several weeks or even months to have a significant effect. Beta alanine is a supplement you can genuinely feel as it causes paresthesia (skin tingling) when taken in large amounts. Many people find the skin tingling unpleasant ‘like they want to scratch their face off’. Others seem to enjoy the buzz and use beta alanine as part of their pre-race ritual, though there is no real evidence to support its use in this way. Beta alanine occurs in significant amounts in some foods, making it possible to load by eating more of these foods. This usually involves high consumption of turkey and North Atlantic prawns – so turkey is not just for Christmas! Beta alanine takes longer to work than creatine but has retained popularity with endurance athletes because it is not associated with weight gain.

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