Coastal Ultra Series - 3 Stunning coastal courses
- 33, 44, 55 miles
- Solo or relay teams
- Prizes
- 2 point qualifying event for Ultra-Trail du Mont Blanc
Endurancelife is the fastest growing adventure sports company in the UK. We pride ourselves on our innovative event formats and welcoming atmosphere. Our community is full of
active and adventurous members who are up for anything, love a
challenge, and care deeply about the natural world. We challenge you to get an Endurancelife and start to enjoy the benefits of living in a healthier, more adventurous and more environmentally friendly way. Read below about all of the exciting news and developments from Endurancelife:
To celebrate their involvement with the 2010 Coastal Trail Series and sponsorship of the 7x7x7 Challenge, Clif Bar & Company are giving Seven lucky people the chance to win seven months supply of Clif bars. Thats a lot of bars! - 210 to be exact!
How to enter: Just book a place in the CTS2010 7x7x7 Challenge and you will automatically entered into the prize draw.
What is up for grabs? The seven winners will each receive a seven month supply of Clif bars (assorted flavours). That’s 14 boxes of 15 bars or 210 Clif bars in Total!
When will the prize draw take place? The prize draw will take place during the race briefing of Stage1 of the CTS2010 in Dorset on the 7th November 2009.
How long do I have to enter? Entry for the 2010 7x7x7 Challenge is open until the 23rd October 2009, but places are strictly limited and may sell out well ahead of this date.
Win 210 Clif Bars! To celebrate their involvement with the 2010 Coastal Trail Series and sponsorship of the 7x7x7 Challenge, Clif Bar & Company are giving Seven lucky people the chance to win seven months supply of Clif bars. Thats a lot of bars! Posted 08/06/2009 by Andrew Barker Read More >>
Saturday 9 May saw the Endurancelife Coastal Trail Series 2009, sponsored by Inov-8, make its last stop on its coastal tour at the dramatic and beautiful location of Exmoor, North Devon. The final venue in the seven part series lived up to everyone’s expectations and the trail runners were treated to yet another glorious day of competition.
Widely regarded as the toughest yet most spectacular course in the series, the Exmoor event ticked all the right boxes: superb scenery, diverse mix of landscape, fantastic trails, demanding course, minimal road, slick organisation, great atmosphere and yet again perfect weather conditions!
The event was once again based from the Hunter’s Inn, nestled deep within the Heddon Valley. For the majority of the 500 strong field, this was their first time to this part of North Devon, and all were blown away by the sublime beauty of the event location and the surrounding areas.
The various courses of 10K, Half Marathon and Marathon distance all managed to take in the very best trails and showcase the extreme diversity of the region: the dramatic North Devon coastline, the open moorland of Exmoor and the densely wooded valleys that give the area its reputation as resembling parts of Switzerland!
As with all events in the Coastal Trail Series (CTS) the emphasis was on self reliance, adding to the sense of adventure. And at times, the Exmoor course quite literally pushed people to the edge. With narrow paths cut into steep-sided cliffs and a 300 ft drop down into the big blue, the trail running undertaken was, at times, more akin to fell running: lung busting ascents, calf burning descents and equal amounts of stunning scenery just around the next corner, or over the next hill!
With the sell out CTS 08-09 coming to a close, all eyes are on the dates for next year which have just been released and are now open to booking. Please visit the CTS 09-10 pages more details.
Congratulations to all those who completed the Exmoor event – see you later in the year!
Marathon
Men:
1. Mike Feighan: 03:53:27 2. Andrew Hill: 03:58:21 3. Kevin Carr: 04:08:05
CTS Stage 7: Exmoor Race Report Read the much anticipated CTS Exmoor race report and see why this voted the very best coastal trail run. Posted 04/06/2009 by Will Turner Read More >>
A team from Torquay's Coastal Zoo, Living Coasts, has scooped the top prize in the Endurancelife Adventure Quest 2009. Competing under the moniker of ‘Mud Skippers' and consisting of team captain Derek Youd, Tony Perkins and Jess Churchill-Bissett, the Living Coasts team put in an impressive performance to finish top ahead of Bristol-based architects, Stride Treglown, and the Dartmoor Parnership.
Meanwhile, a team from Exeter-based law firm Michelmores claimed first prize in the men's event, ahead of Paul Carpenter Associates of Kingsbridge and the National Trust.
The Adventure Quest, now in its second year, brings together corporate teams from a wide variety of organisations to participate in a one-day adventure race over the privately owned Flete Estate in South Devon.
Speaking after the event, Mud Skippers' captain Derek Youd said:
"We were utterly amazed that we managed to win. Yes, we were keen to improve on our 4th place last year but never believed that our efforts would bring us this result. We are absolutely shocked! I'm still clutching my medal!
"Our start was a bit hesitant as we were the first ones to go out. However, when we found those first coasteering checkpoints quickly, we settled down to a quick transition onto the bikes. This was something we planned and had worked out a good circular route to 'capture' as many points as possible.
"In short I have one thing to say: If you've never done an adventure race before, do this one. It will leave you with a grin that will not wear off for weeks!"
Living Coasts Win Adventure Quest A team from Torquay's Coastal zoo, Living Coasts, has scooped the top prize in the Endurancelife Adventure Quest. The team of Derek Youd, Tony Perkins and Jess Churchill-Bissett finished on a score of 380. Posted 18/05/2009 by Kate Treleaven Read More >>
Endurancelife to Support the National Trust Neptune Campaign
The National Trust’s Neptune Coastline Campaign
The National Trust’s Neptune Coastline Campaign was set up in 1965 to protect, conserve and provide access to our coast for future generations.
The National Trust own 716 kilometres of coastline in the South West which represents 63% of all UK coastline owned by the National Trust.With this ownership comes a great deal of responsibility and whilst acquisition remains important, maintenance and refurbishment of coast paths and properties is now a priority.Generous donations to the Neptune fund make this possible.
For every stage of the Coastal Trail Series that you enter Endurancelife will make a donation to the National Trust’s Neptune Campaign.This campaign was set up in 1965 to protect, conserve and provide access to our coast for future generations.
We have decided to support the National Trust’s Neptune campaign because as a company, we are committed to protecting our natural environments so that they can be enjoyed by all, now and in the future.All of the CTS routes cover National Trust land at some point.Without the National Trust, these paths would most likely be of a poor standard (if they existed at all), or land would be privately owned and Endurancelife events would not be able to take place.
We have set a fundraising target of £30,000 for the 2010 Coastal Trail Series.
Please help us to support the maintenance of the coastline so that it can continue to be enjoyed by trail runners and everyone else in years to come. If you would like to join us in supporting the Neptune Fund please make a voluntary contribution (no matter how small) when you book your CTS2010 place.
Endurancelife to Support the National Trust Neptune Campaign We are committed to protecting our natural environments so that they can be enjoyed by all. We are delighted to support the National Trust’s Neptune campaign. Posted 12/05/2009 by Andrew Barker Read More >>
Endurancelife has teamed up with the National Trust in Devon and Cornwall to offer you the chance to get involved in helping to care for our coastline. On the Sunday following the South Devon, Cornwall and Exmoor stages, we would like to offer you the opportunity to spend the day with a member of National Trust staff helping to conserve the coastline.
The day will begin at 10am. You will be involved in one of a range of conservation activities, located close to the Event Base. These activities might involve cleaning a beach, clearing scrub, building walls or footpaths or laying hedges. Your conservation experience will be over by 3pm, leaving you plenty of time to travel home. The work is of a physical, manual nature - tiring but very satisfying.
The cost of this activity is £20, all of which will go to the National Trust to cover administration costs of the day.
Beach Cleans - New For the 2010 Series Endurance Life has teamed up with the National Trust to offer you the chance to help care for our coastline. Spend the day following your CTS event with a member of National Trust staff helping to conserve the coastline. Posted 12/05/2009 by Andrew Barker Read More >>
Coastal Trail Series 2010 Dates The information that everyone has been waiting for! We are pleased to announce the much anticipated dates for the 2010 Coastal Trail Series. All stages will be open for booking from midnight on Monday 11th May 2009. Posted 29/04/2009 by Andrew Barker Read More >>
Theme/Subject Entries are invited for photographs taken during the 2009 Endurancelife Coastal Trail Series.
Prize There will be a prize awarded for the best photo, plus a mystery prize as follows: 1st PLACE : A pair of INOV-8 Trail Shoes of your choice plus entry into any stage of the 2010 Coastal Trail Series. RUNNER UP : A MONTANE ULTRA LITE MARATHON JACKET plus entry into any stage of the 2010 Coastal Trail Series. MYSTERY PRIZE - £40 worth of ENDURANCELIFE CREDITS - to a randomly selected photo - so it could be yours ?
Eligibility The competition is open to anyone. There is no limit to the number of photographs that a person may enter, but no entrant may win more than one prize in the contest. All photos need to be uploaded to Flickr (a web-based photo sharing tool) to be in with a chance.
How to Enter 1. Visit the Flickr website at www.flickr.com and sign up for a free Flickr account or login using your existing Yahoo account if you have one. 2. Within Flickr search for the Group "Coastal Trail Series 09 Photo Comp" and join this group. 3. Upload photos to your account. Give them a title and a description (what the image shows, where it was taken and your full name) AND type in the tag: cts09photocomp 4. Click on the photo(s) you want to submit to the competition. 5. Click the small "Send to Group" button located between the photo title and the photo. 6. Choose the "Coastal Trail Series 09 Photo Comp" group and you're done!
Rules - Images must be uploaded to this group - Entries must be licenced under "Creative Commons" licence in Flickr. This can easily be added under "Additional Information" next to each photograph. Select the "Attribution-NonCommercial Creative Commons" tick box. By submitting your photos in this format you are giving Endurancelife (and the public) permission to use your photo for publication and/or promotional work (you will be acknowledged as the photographer). - All photos must be taken during any stage of the 2009 Coastal Trail Series and be originals.
Closing date The competition is now open and the closing date is 1 July 2009. The competition winners will be announced on the Endurancelife site and this Flickr Group by 9 July 2009. A selection of entries will be exhibited and may be used in Endurancelife publications for the promotion of future events and initiatives.
Judging A panel of judges will select the winners. All decisions by the judges are final and no correspondence will be entered into. All winners will be notified via their Flickr account.
Coordinator Contact the competition organiser Andrew Barker by e-mail with any questions. Thankyou and good luck.
Coastal Trail Series 09 Photo Comp For a chance to win some fantastic prizes all you have to do is submit your best shots from any stage of the 2009 Series. We have seen you snapping! Now get sharing! Posted 21/04/2009 by Andrew Barker Read More >>
Cape Cornwall Golf Course at St Just was the dramatic base for Round 6 of the Coastal Trail Quest series. In a commanding position above the cliffs, there was a lot of sea in view - head west from here and the next time hit land you're on a different continent. The morning broke (yet again) with brilliant sunshine, though a cool breeze was a gentle reminder that this was early spring, not early summer. The sense of drama within the landscape was fantastic, and has been a feature of all the events of the series. I've discovered new areas that have offered much more riding potential than I expected, and one was no exception.
The event area had a familiar look to it – a complex mix of roads, lanes, byways and bridleways across which were scattered some fifteen checkpoints. As I linked each one up before the start, it was clear a lot of thought had gone into their placement as there were many route options, most of which encouraged the use of other off road trails to link checkpoints, rather than heading for the nearest tarmac alternative. I took the hint and set out to weave these little extra off road sections into my planned route, and I wasn't disappointed - all the trails were fantastic. A wonderful mix of fast broad gravel tracks and bridleways to narrow, twisty and challenging singletrack along cliff paths was my reward for taking this strategy.
It's worth noting that the series league was tight at this point. I was trailing James Hunt, but a win here would keep the series open to the last round – an exciting prospect. I knew that I had to get all the checkpoints if I stood a chance of beating James and at half way I was feeling confident. But, the latter half was a different story – navigational errors crept in which cost me valuable minutes I couldn't afford to loose. Finally I arrived back at event base, with all checkpoints visited, but 3 minutes left on the clock. If James was any quicker, he'd have won the series. And he was, twelve minutes quicker – not all that much in over 90km of riding. James earned a well deserved victory both for this round and for the league overall.
Cornwall was possibly my favourite round to date, and well worth driving the extra few miles for. A big well done and thanks to the guy's at Endurancelife for picking the very best from this area, which was magnified with the glorious weather.
CTQ Stage 6: Cornwall Event Report The CTQ Cornwall lived up to the high standards of the CTQ series. Read Ian Barrington's (Medium Score runner up and awesome mountain biker) account of the event here. Posted 20/04/2009 by Endurancelife Read More >>
Due to overwhelming demand for places in the 2009 DMM, the event has been postponed until July 2010. Due to the increased environmental impact the larger than anticipated event would have on the moor land, and to preserve the events future sustainability, it has been decided that it is in the best interests of all parties concerned to move the event to a more suitable date outside the ground bird nesting season. All registered participants were e-mailed on 07/04/09 and offered the chance to roll their entry over to 2010, keep the entry fee as a credit or receive a full refund. If you did not receive the original e-mail you can read it by clicking the link above. We apologise for any inconvience caused and thank you for your support.
2009 Dartmoor Mountain Marathon - Postponed Important Announcement: The 2009 DMM has been postponed until July 24-25th 2010. Posted 16/04/2009 by Gary Read More >>
The rugged North West coast of Cornwall was the setting for the 6th race in the Endurancelife Coastal Trail series. Yet again the guys had booked the sun and a great venue at the Cape Cornwall Golf & Country Club. The now familiar and slightly worn-looking faces of the remaining 7x7x7 competitors joined the rest of the runners for the penultimate race briefing to learn that, surprise surprise, it was going to be another hilly one.
The first half of the marathon follows the coastal path east from St Just, passing hidden sandy beaches, disused mine stacks and rugged granite cliffs as it sweeps along above the crashing waves below. Spectacular and diverse scenery provided a welcome distraction from the gruelling terrain, with deep muddy sections, jagged boulders and stream crossings adding to the challenge.
At half way the route heads inland along steep tracks, quiet country lanes and through rutted fields separated by a granite obstacle course of stiles and cattle grids; tough to negotiate after several hours of running. A short but welcome road section – marshalled at the one main junction – soon gave way to open moorland, where the familiar red chevrons led runners along many winding paths through the gorse. This section was much more pleasant running than last year, with firm ground and perfect visibility.
A long final descent on footpaths with views down into St Just provided brief respite before the final gruelling hill up to the finish at Cape Cornwall. The support from event crew and the many walkers we met along the route helped to make the race a very special experience.
The traditional Endurancelife post-race welcome awaited us with hot food and sitting in the sun with new friends, sharing tales of our races and applauding both prize winners and those finishing after many hours out on the course with equal admiration.
CTS Stage 6: Cornwall Event Report This month Jen Timms, one of the admirable Ultimate 7x7x7 participants, was chosen to write the race report for the CTS Cornwall event. Read her take on the event, here. Posted 14/04/2009 by Endurancelife Read More >>
Devon Coast 2 Coast The Devon Coast 2 Coast takes place on the 26th-27th of September this year and is proving as popular as ever. The epic two day multi sport adventure offers the intrepid outdoor athlete a breath taking journey across two National Parks between the northern and southern most points in Devon. Posted 09/04/2009 by GJ Read More >>
When your mates start to run or ride faster or you are overtaken by someone on the way home all you want to do is stay on their heels then take a deep breath and burn past them. But there is something stopping you. It’s that pain we all know well, your legs begin to burn and you can’t go any faster. That pain is the accumulation of blood lactate in your blood. For most of us the level at which blood lactate starts to accumulate is 75-85% of their max heart rate and it is known as the lactate threshold. With training it is possible to increase your lactate threshold to 85-90%. In order to increase your lactate threshold you need a good base level of training otherwise training at lactate threshold will simply take too much out of you. A good base would mean at least 3 hours a week. Once you have a good base start by adding in some simple sessions to your training to raise your lactate threshold. Pick two of the following sessions to do every week. Session one – Mini time trial efforts, 10 minutes warm up then do 4 x 4 minutes as hard as possible on flat terrain. (build up to 6 x 4 minutes) Fire roads are ideal for this. Have at least 6 minutes of easy pedalling or jogging between efforts. (If you are looking to do some racing these will help with flat sections or gradual climbs as they usually last between 3-5 minutes) Finish with 10 minutes easy pedalling or 5 minutes jog to cool down. After 6 weeks make the efforts 6 minutes long. Session two – Commuter sprints, after a 5-10 minute warm up do 20 second sprints every 60 seconds. Try starting with 8 sprints and building up to 15. Once you have done 4 of these sessions start to reduce the recovery period to 45 seconds between sprints. 10 minutes easy cool down to finish. Session three – Traffic Race starts, after a 5-10 minutes warm up do 10 x 1 minute sprints from a standing still start. Have 2 minutes easy pedalling or jogging then repeat. 10 minutes easy cool down to finish. Build this type of training into your body and get the results in your next Endurance Life event.
For more helpful training advice like this please visit the Training Tips Section of this site.
Lactic Acid Get the most out of your next Endurance Life event and learn how to improve your lactate threshold. Posted 09/04/2009 by Andy Wadsworth Read More >>
As the 430 strong field of adventurous runners started to trickle their way into the picturesque coastal village of Little Haven in South Pembrokeshire, everyone was struggling to believe just how fantastic the weather was – again!The Coastal Trail Series has seen its fair share of bad weather over the years, but 2009 has seen a change of fortune allowing these stunning race locations to be displayed in all their glory.
This stage of the Coastal Trail Series was hosted in yet another special location, in Britain’s only CoastalNational Park, Pembrokeshire.A must-visit destination of the UK, the field had a truly international feel about it with numerous Kiwis, Aussies, S Africans and mainland Europeans in the field.There was also a strong and ever-cheerful Irish presence, making the journey across the pond on a popular ferry route.
With all participants registered and safety briefed for their respective race (Marathon, Half Marathon or 10K), it was ready for the off.Starting from the seafront, runners soon found themselves negotiating this wonderful stretch of coastline.They soon realised why it is an entry requirement to wear trail shoes, as the slippery mud and exposure cliff paths was ever-more apparent.
The route followed the coast path, working its way south west.The sun beat down as runners weaved their way in and out of the quiet sandstone coves and along rocky cliff edges.This section offered magnificent views over the Atlantic, with numerous mega sized tankers awaiting entry into the UK’s largest natural harbour, Milford Haven.As an area renowned for it marine and wildlife, some runners even caught sight of seals and rare sea birds – a welcomed distraction from the challenging terrain!
Once all runners had completed over half of their distance, the route turned inland across some fine Welsh countryside.A short section back on the coast path and finish-bay was in sight.A gentle downhill assisted tired runners across the line, where supporters gathered to cheer and applaud.
After collecting their finishers’ medal, Tshirt and meal, many headed straight for the pub to watch the nation’s beloved game (rugby).Others opted for a slightly different means of refreshment, choosing to ‘cool-down’ with a stroll along the water’s edge of the beach.
With only two stages remaining of this epic trail running series, the demand for places in the series very high.Only a handful of places remain in the Stage 6: Cornwall event and the final and awesome) event, Stage 7: Exmoor.To book your place, please visit www.endurancelife.com.
Congratulations to all those who took part at Pembrokeshire, and we look forward to seeing you all soon!
CTS Stage 5: Pembrokeshire Event Report The best in the west?! Wales lays on a real treat for the Coastal Trail Series Stage 5: Pembrokeshire. Read the official race report here. Posted 17/03/2009 by Will Turner Read More >>
The Endurancelife Coastal Trail Quest (CTQ) Stage 4: South Devon was selected as the opening qualifying event in the Trail Cyclists’ Association’s National Series 2009. Anticipation was high as participants arrived at the event base in Beesands, and those who entered were treated to a superb day of mountain bike orienteering.
Based at the picturesque and traditional fishing village of Beesands in this glorious area of Devon, the event base was perfectly positioned for exploration of this Area of Outstanding Natural Beauty.As entrants registered the early morning sea air had started to lift and everyone was soon basking in glorious sunshine.
Almost 100 participants entered the event opting for either the Short Score (3 hour) or Medium Score (5 hour). Both classes took in the very best views, landscape and off-road cycling terrain that the area had to offer.
Most riders chose to head for the southerly-based controls, several of which were sited in idyllic coves along this stunning stretch of coastline. Those who headed north were required to stretch their legs a little but were rewarded with some high scoring controls.Naturally there were those enthusiastic few who went for them all!
One thing no trailquester could avoid was the hills.This area surprised most people with it’s uncompromising number of sharp climbs and descents.The course was designed to showcase the little known mountain biking potential of the area and it certainly did that by utilising its extensive network of green lanes and bridleways.The narrow lanes, banked steeply by hedgerows offered glimpses of sublime panoramic views, making the on road cycling feel like it was off road.
As the day drew on and participants started to trickle in, some impressive scores were being registered in both classes.The big question on everyone’s lips, would it be cleared?This was deemed achievable by course planner Will Turner, but would require a big effort and superb performance.After much effort James Hunt (363 points) and Mark Stodgell (360 points) just missed the clean sweepby one control.A tight finish reflecting the competitive riding.Ali Northcott was first female and third overall with an impressive 325 points.
Congratulations to all those who took part and good luck to all those competing in the National Series!
CTQ Stage 4: South Devon Event Report With the sun beating down on South Devon, this was a bright, fresh start to the TCA National Series 2009. Read the official race report here. Posted 07/03/2009 by Will Turner Read More >>
Runners who compete in the Classic Cliffs epic this summer can look forward to a post-race party of equally epic proportions. As they race down Clovelly's famous cobbled street to cross the finish line by the harbour, runners will find the seaside village gearing up for its annual Maritime Festival on Sunday 26th July.
It's expected that the majority of runners will reach Clovelly by late afternoon on Saturday after leaving Port Isaac under cover of darkness in the very early hours. No doubt the village will be in festive mood and keen to kick-start the celebrations. The party continues on Sunday with a variety of family entertainment on offer at the Maritime Festival.
One of the highlights, we're told, will be Merlin Cadogan performing a unique stunt which involves escaping from a 10ft chain with his head in a diving helmet filled with water whilst juggling with fire. It would seem Merlin, like most of our runners, enjoys a good challenge.
Meanwhile Professor Goodvibes will be performing his Punch and Judy show and there'll be walkabout theatre and comedy acts throughout the day. Weary runners with aching limbs might be persuaded to 'Shake a Leg' to the music of the Bideford-based shanty singing group of the same name. Hanging Johnny and Shanty Jack will also be entertaining visitors.
Great tasting local food and ales will be available with seafood platters served at the Red Lion and a hog roast on the beach.
If any extra incentive were needed to enter the Classic Cliffs, then the Clovelly Maritime Festival must surely be it!
The Classic Cliffs covers 55 miles of coastal path from Port Isaac in Cornwall to Clovelly on Devon's north coast. It is open to solo runners and relay teams of two or four. For more details click here.
Festival Welcome for Ultra Series Runners who compete in the Classic Cliffs epic this summer can look forward to a post-race party of equally epic proportions. Crossing the finish line at Clovelly, they'll find the village gearing up for its annual Maritime Festival. Posted 04/03/2009 by Endurancelife Read More >>
Triathlon is one of the fastest growing sports in the World. The competition factor is perhaps more attractive than other endurance sports because you can race against people of similar age and ability as well as being on the same course as the World’s best.
The Key training in each week Aim to do 3 key sessions of training per week, one for each discipline. These sessions require your full focus and energy to get the most out them. Any other training sessions you can fit in the week consider to be base sessions, long a steady *(level 1-2) and should provide increased aerobic and strength maintenance, which will enable your 3 key sessions to be even more beneficial. Without these base sessions you will be prone to over training and injuries. The key sessions *(level 2-3) should be a couple of days apart and adapted to the distances you do in the endurance life events. For example in the Trail Cross Tri sprint you will need to do one swim lasting between 10 and 20 minutes, one cycle lasting between 40 to 60 minutes and one run lasting 20 to 30 minutes. Trail Cross Tri Sport you will need to do one swim lasting 20-30 minutes, one cycle lasting 1 to 2 hours and one run lasting 40 to 80 minutes. Trail Cross Tri Stamina you will need one swim lasting 40-60 minutes, one cycle lasting 2 to 3 hours and one run lasting 1.5 to 2 hours. *(Levels see heart rate and training levels article)
Swim training– try and do at least 3-4 open water swims before the big day, its daunting getting into the open water for the first time. From now on adapt you swimming technique by raising your arms higher out of the water during your front crawl arm recovery and lifting your head higher every 10 strokes to get use to the choppy outdoor water conditions and to help site the boys on the swim course.
Bike training– Use your mountain bike off-road at least once a week to practice your technical skills and get familiar with how the bike handles on different surfaces and conditions. Include at least 4 hills that last over 4 minutes once a week to raise your heart rate and increase your power ready for the event.
Run training– One run a week needs to be off road to make your stabilizing muscles work harder just as they will in the event. Include some steep hills which last over 4 minutes to improve your climbing fitness and get your heart rate raised. The descents will be tougher on the day when your legs are feeling tired towards the end of the event so the more you practice the downhill’s now the better.
Building up. The great thing about the Trail Cross series is you can build up your distances as you get use to training harder and the demands of each discipline. The coast to coast at the end of the season provides the biggest challenge of all. Why not use this summer to be fitter than ever before.
Sprint: swim 500m – ride 10 km – run 5 km Sport: swim 1000m – ride 20 km – run 10 km Stamina: swim 1500 – ride 30 km – run 15 km
Nutrition Your off road triathlon training will burn massive amounts of calories, so make sure you eat lots of low to medium GI *(Glycaemic index) foods every 3-4 hours to maintain energy levels, followed by medium to high GI foods in the two hours before, during and after training sessions to replace muscle glycogen. Your body will be at constant risk of dehydration so keep fluid intake high and regularly weigh yourself as a test for hydration levels after training sessions and competition. To ensure that you stay hydrated invest in a hydration system like the inov-8 race pro 4 which can hold the inov-8 horizontal bladder. These are so much easier and safer to use than a standard water bottle as you can stay in full control of the bike. During the event aim to drink 400 ml of fluid and take in 350-450 calories per hour. *Article on the benefits of using the glycaemic index for your nutrition coming soon.
Transition The transition from swim to bike and bike to run is one of the hardest parts of the sport. When you leave the water at the end of the swim it is hard to get your legs working efficiently because all the oxygenated blood has been sent to your upper body in the swim. To help make this transition smoother in competition try and practice the transition from swim to bike at least 4 times before the event. In the later stages of the swim try to kick more to help distribute the blood more to the legs ready for the bike section. For the bike to run you have to tackle the problem of trying to stride out. Your stride length on the bike is very short as it’s just the length of the cranks, which can lead to tightening of the muscles in the hips and the back of the legs, mainly the hamstrings and calf muscles. To combat this use a short stride pattern for the first few minutes of the run and then slowly make your stride longer allowing your muscles to get to full length again. Practice a bike to run transition as part of your training once in every 10 days. Make your transitions as fast as possible, the time you spend in transition counts towards your overall time so practice may gain you time on your fellow competitors for little physical effort. Correct equipment for fast transitions is essential.
Equipment
Swim – You will need swim wear a wet suit and goggles. If possible use a triathlon specific wet suit which will enable you to get full arm and leg movement and a quick change in transition. Your goggles should be tinted to help with the outdoor light.
Bike – There are a number of bikes you can use for the event, the best place to look is the endurancelife shop which has a range of excellent kona bikes designed for taking on the rugged terrain you will experience in the event. Aim to get your bike at least 2 months before the event to allow time to get familiar with the handling off road. Practice using different types of tyres for different terrain and conditions. For the event check the conditions, if the weather is dry and the ground is firm use bigger tyres to soak up the bumps and give you more traction at high speed. In wet muddy conditions choose a narrower tyre which will cut into the mud and not lead to clogging up and making the bike heavier.
Run – Make sure your running shoes have enough grip as the courses will be all cross country. The inov- 8 range of shoes provide exactly what you need, plenty of grip, support, cushioning and are still very light weight. There is nothing worse than getting mud and grit in your shoes during the bike section which leads to sandpapering your feet during the run. The inov-8 debrisoc 40 is essential, a comfortable sock and gaiter to keep the crud out of your shoes.
Best of luck with your first off road triathlon. Andy and the My Life Personal Trainers will be on hand at the first endurance Trail-X Tri in Devon on the16th May. Feel free to ask us any training questions.
If you would like a specific off road triathlon training plan designed for you ask Andy and the team at My Life Personal Training www.mylifept.com 01179237111
Training for your First Off Road Triathlon Some advice on how to best prepare for the upcoming Trail-X series. Off-road triathlon is such a blast - don't let a lack of fitness spoil your enjoyment! Posted 01/03/2008 by Andy Wadsworth Read More >>
Stage 4 of the Coastal Trail Series took place in South Devon on Saturday 21st February. The seaside village of Beesands welcomed over 500 runners for the 10K, half marathon and marathon events with The Cricket Inn once more playing host to the Endurancelife Race Base.
Runners who rose early to register ahead of the hoards were treated to a spectacular sunrise over the bay which set the tone for the day ahead.
From the start line outside the pub, runners were sent on a short loop around the village green, spreading the field out before joining the narrow coastal path. On south to Start Point where the 10K runners were routed inland, leaving the others to negotiate a series of exposed rocky cliff edges towards Prawle Point. Here it was time for the half marathon runners to leave the coastpath behind them, heading inland and up a punishing incline to the village of East Prawle. Sticking to the coast for a few extra miles, the marathon runners continued on to East Portlemouth before they too turned back inland and eventually joined the 10K and half marathon course.
Away from the coast, the runners encountered a mix of technically challenging paths and bridleways. Steep and rocky, some with treacherous gullies carved out by the winter's heavy rainfall, these inland paths provided no let up.
As the shorter distance runners headed for home, enjoying a mile of downhill to the finish at Beesands, the marathon runners were sent on to Stokenham and through the Slapton Ley Nature Reserve before emerging onto the coast at Slapton Sands. With the sea to their left and the Ley (lake) to their right, the runners enjoyed a couple of flat miles to Torcross before the last climb and descent into the village of Beesands.
Once over the finish line some runners took to the beach, wading out into the sea to cool their limbs before collecting their finishers' medal and T-shirt and tucking in to the tasty chilli provided by the pub.
For many, the afternoon was then spent soaking up the last rays of sun with a pint in hand, comparing memories of an awesome day.
“After the race I was basking in the sun, sitting on the beach and watching people walk into the sea to try and save their legs! It was great watching many of the kids that were around rolling down the pebble beach towards the sea and competitors wandering around with a well-earned pint. At that point I thought that there couldn't be many people in the country feeling as fulfilled and contented as us lot post-race.” - Emma Whittlesea (Half Marathon)
Congratulations to everyone who took part and very well done to the category winners!
See you at Stage 5 in Pembrokeshire on March 14th…
CTS Stage 4: South Devon Event Report Sun, sea and satisfaction. Race days don't get better than this. Read the CTS South Devon Race Report here. Posted 24/02/2008 by Endurancelife Read More >>
Endurancelife is pleased to reveal that CTQ Stage 4: South Devon, taking place on Sunday 22 February, has been selected as an event in the TCA's National Series League. This fantastic series is designed to entice the most dedicated mountain bike orienteers to attempt at least 6 out of the 12 events, and the CTQ South Devon will certainly do that.
Taking place the day after the sell-out CTS South Devon event, the CTQ South Devon is an awesome mountain bike event that can be attempted by all abilities. Do as little or as much as you choose within a 3hr (Short Score) or 5hr (medium Score) time period, on a mountain bike or cyclo-cross bike. The orienteering format requires you to navigate your way along bridleways, green lanes and roads to visit check points located on a map. An event that requires strategy and planning rather than just getting your head down and busting a gut!
The South Devon countryside is by no means easy to say the least, with more ups and downs than a BMX track. BUT, it should not put you off and will be ultimately more rewarding! Expect to visit some superb coastal-based check points; remote beaches and idyllic coves. Here you will be rewarded with postcard-like scenes of a magnificent section of the South West coast, often descibed as jagged and jaw-droppingly beautiful. Heading inland, the rich network of deep sided green lanes and bridleways will ensure you explore even more of this beautiful Devon countryside. Again riders will be greeted with panoramic views, overlooking the stunning Salcombe Estuary and further in the distance, the Dartmoor National Park.
To read more about this event, please click here. Go on, make a proper weekend of it!
CTQ South Devon in TCA National Series Endurancelife is proud to announce that, one of the events in the Coastal Trail Quest series has been chosen as an event for the Trail Cyclist Association's (TCA) National Series League 2009. Posted 11/02/2008 by Will Turner Read More >>
Three utterly stunning linear courses that boast tough terrain, incredible views, and some seriously impressive elevation statistics.
Classic Quarter: 45 miles: Cornwall: 27th June Classic Cliffs: 55 miles: N. Devon: 25th July Classic Crossings: 35 miles: S. Devon: 22nd August
Enter solo to take part in one of the UK’s most demanding long distance trail running events.
Enter as a relay team or relay pair to take part in the biggest and most exciting team trail running event in the UK!
Marathon Runners: Push your limits and run solo!
Completing any one of the Coastal Ultra courses is a major undertaking but is sure to be one of the highlights of your running career. The linear nature of the courses means there is masses of sensational scenery to enjoy and coastal views all the way! You also get a real sense of having completed a meaningful journey.
Half Marathon Runners: Grab a partner and share the experience as a relay pair!
Each course in the Coastal Ultra Series is broken down into four stages, as a relay pair you will run the four legs alternately, supporting each other as you go. You will run more than a half marathon distance in total but you will get a welcome rest period between legs and a warm feeling of shared accomplishment.
10K Runners: Get some mates together and enter as a relay team of four!
The relay category gets VERY competitive and is great fun. You each run one leg at a time and the three members who aren’t running wait for you at the next transition to cheer you in. The pressure not to let your team mates down makes you try harder than you would alone, and having them there rooting for you makes it all worthwhile!
Coastal Ultra Series If you are one of the hundreds of people that have enjoyed the Coastal Trail Series this winter then you will simply LOVE this summer's Coastal Ultra Series! And it’s not just for long distance runners... Posted 06/02/2008 by Andrew Barker Read More >>
Saturday 24 January saw the third stage of the Endurancelife Coastal Trail Series (CTS) supported by Inov-8, come to the Isle of Portland. Those who entered were treated to a thoroughly enjoyable day of coastal trail running.
Over 500 competitors attended the sell out event, with three distance categories: Marathon, Half Marathon, and 10K. The Endurancelife Race Base was located at the superbly equipped Olympic Games 2012 sailing venue, the Weymouth & Portland National Sailing Academy. From here runners set off on a demanding course, negotiating the Isle’s coastal paths and quarried landscape.
After passing two of Portland’s more notorious landmarks, its Prison and Borstal, runners were soon weaving their way between rocks and disused quarries along the eastern coast. With a light breeze, mild temperatures and a warming winter sun, competitors couldn’t have wished for better running conditions.
On rounding the distinctive Portland Bill lighthouse, the marathon and half marathon runners began their return leg. Meanwhile the 10K runners were negotiating a rather large water hazard by wading, almost swimming through it - refreshing to say the least!
All runners then convened on the exposed west coast cliff path ledge, where they needed to be sure of their footing. Many simply couldn’t resist the temptation to pause for a moment to take in the stunning views of the Portland cliffs, with Chesil Beach and Portland Harbour in the background.
The descent from the upper coast path led the competitors to a newly included section for the 2009 race, a 1.5 mile stretch along the shingle beach. This was utterly gruelling and energy sapping. The profanities towards the event organisers were flowing as the runners battled their way along the stony ridge. Many loved it, many hated it! But it was all in the spirit of coastal trail running and a perfect example of the challenging nature of the Coastal Trail Series.
On crossing the line, each competitor was rewarded with an event dog-tag, an event T-shirt, and a tasty hot meal from the event venue. Many took advantage of the venue’s facilities and enjoyed a hot shower, followed by a drink in the bar lounge overlooking the Olympic Harbour. A real treat for most runners!
This reputed series of events is selling out fast, check the website now for availability in the remaining four events in the seven part series: www.endurancelife.com.
Congratulations to all who took part and respect duly given to the category winners! See you at CTS Stage 4: South Devon 21/02/09.
Marathon
Men
1. Jez Bragg 03:36:10 2. Chris Parker 03:45:55 3. James Deane 03:48:01
CTS Stage 3: Portland Event Report The first event in Endurancelife's 2009 events calender, and what a great way to start the year. Read the official CTS Portland Race Report here. Posted 29/01/2008 by Endurancelife Read More >>
The new Trail-X Triathlon (Trail Cross Tri) series will run between May to September 2009 at four spectacular locations.
Uniquely this series offers two separate classes, S-class and K-class. Both classes have identical mountain biking and trail running stages, the only difference comes at the wet stage where S-class competitors complete an open water swim, and K-class competitors complete a sit-on-top kayak stage. All K-class competitors use identical kayaks and paddles which are provided by Endurancelife, previous kayaking experience is not a pre-requisite to participation and novices are warmly welcomed.
Demand for this format of event has developed out of mounting interest from three different types of athlete :– • Traditional road tri-athletes keen to test themselves over rough terrain • XC mountain bikers keen to branch out into multi-sport without having to shave their legs. • Adventure Racers who are keen to experiment with triathlon or simply participate in a solo capacity.
It is this broad cross over appeal that gives the series its name “Trail-X Tri”. The rough terrain courses make Trail-X more challenging than traditional triathlon courses of similar distances, but also make the whole experience a lot more fun!
Devon, Dorset and Sussex will each host a one-day Trail Cross event this summer with three different distance categories to choose from across both the S-Class and K-Class. The ‘Sprint’ category’s shorter distances will appeal to those who are new to triathlon. Meanwhile the longer ‘Sport’ and ‘Stamina’ categories are pitched at more experienced multi-sport athletes.
Entries are now open for all events in the Trail-X Series. Book your place now.
New “Trail-X Tri” Off-Road Triathlon Series Endurancelife is excited to announce the launch of a brand new off-road triathlon series set to take the south coast by storm this summer. Posted 15/01/2008 by Andrew Barker Read More >>
New User Guide
Welcome to the new user guide. This purpose of this guide is to serve as an information resource for those who have not yet experienced an Endurancelife event. Please read all of the content here and you will gain a really good insight into how we do things and what makes us different...
Some people do our events for the satisfaction, some for the fun; some do them as part of their on going fitness training, some to experience wonderful new places and people. Some however do them because they want a goodie bag! If you fit into this last category then our honest advice is that you should probably go elsewhere.
For the same reason that we have paperless registration, we don't do goodie bags. Our focus is on delivering you a professionally managed event with minimal environmental impact. We won't be handing out plastic bags full of promotional items that you don't need.
Event T-shirts and Finishers Medals
At some of our event series (such as the CTS) T-shirts and medals are distributed to all finishers free of charge, at others they are not. At events where event t-shirts are not included in your entry price they will be available for an additional charge should you want one. Please check the individual series details for more information regarding “what's included”.
When you book your place in an event you will be asked what T-shirt size you require. Please make sure that the size you requested is the same as the size you take at the event. When ever possible we try to make available a full range of both men's and ladies t-shirt sizes.
Prize Winners
If you are a prize winner for any event, series or category you will be awarded Endurancelife credit directly into your account – this can be used to purchase future event places, photos or any item in the Endurancelife web-shop. Details of the prize categories for a particular event can be found on the series page.
Winners Medals
In addition to Endurancelife credit, all top prize winners are awarded with limited edition Endurancelife Medals which have been designed, made and hand finished especially for Endurancelife by Big bury Mint.
Bigbury Mint is a small company based in South Devon that has been making medals of the highest quality for nearly 30 years. These medals have all been struck from solid bronze, the silver and gold ones have then been plated. Several hours of work has gone into the manufacture of each and every one.
Not all prize winners win medals; usually they are awarded to the first three Males and first three Females to cross the line in a particular distance category regardless of age. Occasionally however, if a particular category is too small medals may be awarded to 1st place only or may not be awarded at all.
The Endurancelife Community
We pride our self on the welcoming atmosphere found at all Endurancelife events and the friendly nature ofour community is always evident.The feeling of shared values and interests is always prevalent along with a common sense of joie de vivre and a genuine concern for the environment. We passionately want our community to grow so if you have enjoyed taking part in an Endurancelife event please take the time to post your comments all over the net. From Facebook to Runners World to Sleepmonsters, please let everyone know how great it feels to have an Endurancelife!
Before you can formally take part in an Endurancelife event you will need to pass through our simple registration process. This normally takes place an hour or so before the event starts, although on occasion we do open registration the evening before the event if we expect it to be a busy day.
Please Note: Nothing is sent to you in the post prior to registration, we take care of everything on the day. We use e-mail and the web site to communicate with all our customers in order to be as efficient as possible and also to minimise our paper trail.
At registration you will be issued with your unique event number, it is very important that this number is displayed at all times whilst you are participating. You will also be issued with a Sport I-dent timing chip (see below for more info) and depending on the type of event you are taking part in, your instructions and or map.
Timing System
We use a timing system called Sport Ident. It is a very reliable, simple and flexible system that works well across the many different types of events that Endurancelife hosts. At registration you will be issued with a special chip which is worn around the wrist, during the event the chip needs to be inserted in the timing stations normally found at check points.
The time and other data is uploaded onto your timing chip and then down loaded once you have finished, the data on the chip is used to verify that you have completed the course and provide the total time taken or number of points earned.
It is very important that you make sure that you return your chip to an event official as soon as you can after you have finished. Failure to do so will result in you not having a finish time or final position in the results. More importantly though, failure to hand in your chip might indicate that you are lost or injured out on the course and a search will be initiated.
Course Marking
For events that require a marked course to be followed, our marking is clear, frequent and obvious. We use a combination of chevron signs, colour co-ordinated hazard tape and temporary surface marking paint to show the way. If the event you are taking part in is a multi-sport, the signage will be a different colour for each of the different components. I.E. red and white for running and black and yellow for riding.
Event Day Registration, timing system, course marking, safety, etiquette, emergencies, crossing the line. Posted 26/03/2009 by Andrew Barker Read More >>
Your first step is to decide whether you are interested in foot based, bike based or multi-sport events. There are quite a few different formats to choose from including; adventure racing, trail running, off-road triathlon, mountain bike orienteering, and mountain marathon. Endurancelife is the only UK events provider to cover the full spectrum of adventure sports. Use the tabs in the left hand column to browse events according to these categories. Alternatively you can browse by date or location. If you need more information concerning the different type of events and the differences between the formats then click on the “Adventure Sports” tab above.
Choose an event series
Most of our events are part of a series. A series may incorporate anything between three and seven individual events of the same format. You can take part in a single event, the whole series or any number in between, but it is worth remembering that our discount structure means that the more you book the less each event will cost you. To find out more about a particular series click on “more info” next to the series poster preview image in the left column.
Choose your stages/locations
Each stage within a series takes place in a different location and on a different date. We try to space the stages of a series out evenly to allow enough time in between for you to recover and train for the next one, whilst preserving a couple of weekends to keep in favour with your loved ones. If date or location are your main constraints, simply click on the by date / location tab in the left hand column.
Choose your level
Endurancelife events are designed to offer something for everybody and our aim is to make them as inclusive as possible. To that end we make sure that every Endurancelife event has a range of distance/difficulty options, such as in the Coastal Trail Series where there is a 10K, Half Marathon and Marathon, or the Trail-X series where there are Sprint, Sport and Stamina categories. This means that whether you are a complete rookie or a top ranked athlete there will be something to challenge you. At Endurancelife events there is always a really good mix of those starting out and the experienced which makes for a fabulous atmosphere.
Create an Endurancelife Account
If you have not taken part in an Endurancelife event before you will need to create an Endurancelife account. This will only take a couple of minutes (maximum) but will enable you to quickly register for other Endurancelife events in the future.
Book your place(s)
To book a place on any Endurancelife event you must do so through our online booking system. Once you have created yourself an Endurancelife account you will find the booking process is quick and simple, and you can also book places for friends and family or a whole team! A great feature about our booking system is that the more events you book or the more people you book for, the greater your discount will be – up to a maximum of 22.5% off the total amount. The booking system works it all out automatically for you.
Only in exceptional circumstances can bookings be taken over the phone
and please note that there is no facility for paper/postal
registration. If you require any assistance with the online
registration process please email info@endurancelife.com
Manage your account
We know that injuries occur, and bad hair days happen so we have put a lot of effort into creating an event booking system that gives you the flexibility to manage your own account. This means that you can book, change, and cancel your own event place(s) normally up to 2 weeks before the event takes place.
Keep Updated
We have never yet cancelled an event, not even due to force 9 gales! however, in the lead up to any event, details can and do change. Keep an eye on the Endurancelife website for the latest event update, and make sure you check this section of the site before you leave home to travel to an event. In particular pay attention to parking advice, registration times and mandatory kit.
Get Training! Visit ourTraining Tips Section for some expert advice that will help you to get the most out of your training.
Pre Event Selecting an event, creating an account, booking a place, keeping updated, training. Posted 26/03/2009 by Andrew Barker Read More >>
Adventure Sports
Endurancelife is the fastest growing adventure sports company in the
UK. We are also the only UK events provider to host the full spectrum
of adventure sports events including; adventure racing, trail running,
off-road triathlon, mountain bike orienteering, and a mountain
marathon. We pride ourselves on our innovative event formats and
welcoming atmosphere and believe that everyone should be encouraged to
experience the benefits of being more active in the outdoors.
We love to just get out there - leaving the rat race behind to explore some spectacular new terrain - the gnarlier and dirtier the better! Our single minded aim is to get adrenalin pumping, legs burning, and lungs bursting. When it comes down to it we just love to feel alive! And we will try pretty much anything that helps achieve this goal! – After all that’s what real adventure is all about.
We aren't keen on pigeon holing all the activities that we are involved in, but sadly we have to organize things somehow! If only so we can explain it to everyone else! Our focus is trained (for now) on the activities below:
Trailquesting is a fantastic sport if you like getting out on your mountain bike, exploring new ground and having a great time amongst other bikers. Trailquests are navigational events undertaken on mountain bikes (and now cyclo-cross bikes). The aim is to visit as many checkpoints as possible within a given area and time period. They are designed to be fun, challenging events that test route making skills, bike handling skills and endurance over the different terrain the area has to offer.
The national governing body of mountain bike orienteering , the Trail Cyclist Association (TCA), established this race format in 1993 and now has over 1400 registered members. All trailquest events are run under the guidelines of the association, thus maintaining the high quality and standard of event across the UK.
Endurancelife is set to kick off the winter season by launching a new Coastal Trail Quest Series in the South West. Following a one day format, this exciting set of trailquest events will showcase the very best of the region, taking in some incredible coastal views and testing terrain along the way. Open to solos or pairs and with two score categories (short - 3hr or medium 5hr), both newcomers and experienced mountain bike orienteerers will be tested on some superb trails. If you’re looking for a new, fun and challenging sport to take up this winter, then the Endurancelife Coastal Trail Quest Series is it! Check out the CTQ pages for more info.
Bike Orienteering (Trail Quest) A fantastic sport for those who like exploring new terrain and having a great time amongst other bikers. Trailquests are navigational events undertaken on mountain bikes (and now cyclo-cross bikes). Posted 30/01/2008 Read More >>
Off-road triathlon takes the format of a standard triathlon, or three-stage race, usually consisting of an open water swim stage, mountain-biking stage, and a trail-running stage. Some off road tri’s such as the Endurancelife Trail-X Series have a kayaking option for those who prefer not to swim.
Off-road triathlons are distinguished from conventional triathlons in that the terrain for the cycling and running stages are generally unpaved, rough, and very steep and hilly. They require different techniques than conventional triathlon races, and in particular the athletes employ mountain bikes rather than road bikes. The Endurancelife Trail-X Series allows both mountain bikes and cyclocross bikes.
Off-road triathlon swim courses are normally similar to those of road triathlons. Each type of triathlon usually requires competitors to swim a minimum of 800 meters and typically 1500 meters in a lake, river or sea. The swim stages of the Endurancelife Trail-X Series all take place in the sea.
At the more advanced levels off-road triathlon requires a higher degree of technical biking skill, as opposed to the high speed and endurance demands of road biking in a road triathlon. Distances for the bike portion of an off-road are much less relevant than for a road triathlon. An off-road bike course may have several severe vertical climbs and descents. It may also have a high degree of technicality, meaning the number, pitch and sharpness of turns through trees, rocks, logs, streams and other obstacles on the bike trail. Because the vertical climbs and technical demands of an off-road course greatly reduce a biker's speed, and because the amount of climbing and technicality vary greatly from one off-road course to another, estimating times for an off-road bike course merely by distance is not reliable.
Off-road run courses require trail running up and down hills or mountain sides, through forests, streams, riverbeds and other natural and occasionally man-made obstacles. The run distance is at least 5 kilometers and normally 10 kilometers. Again, as in off-road biking, predicting a finish time purely based on distance will not be accurate, due to the climbing and trail turns and obstacles preventing a runner from reaching speeds usually achieved on the road.
The Benefits There are numerous health benefits to triathlon. The most obvious are improved cardiovascular fitness and reduced body fat through aerobic exercise. Once you start training as a triathlete, you will start to lose fat right away. The farther you progress the more weight you will lose. For some, this is the only goal they are trying to reach, but they will also gain many additional benefits from their training.
Running helps develop long, lean muscles; swimming (or kayaking) helps to sculpt the upper body; and cycling helps tone your lower body. Even most triathletes over the age of 50 look years younger than they are, and they most likely feel that way too!
Apart from the obvious benefits of fresh air, open spaces and stunning scenery, there are a number of additional physical benefits that come from taking triathlon off road. Whilst certainly more taxing on the lungs, trail running can be less taxing on the body’s joints compared to road running. The constantly changing surfaces and frequent inclines and declines take away much of the repetitive pounding that the joints receive during the road based activity.
Off-road cycling is also more demanding than road cycling, and involves more upper body strength. Riding on constantly changing surfaces with the occasional technical section thrown in is great fun and certainly beats the monotony of tarmac any day of the week! While the increased concentration required to remain balanced on uneven terrain results in a calorie burn some 25% higher than cycling on even surfaces.
In general the atmosphere at off-road triathlons is relaxed and friendly. They tend to attract sociable and adventurous people with joie de vivre and a sense of humour. Off-road triathletes don’t take themselves too seriously - you certainly won’t find one obsessing about shaving three tenths of a millisecond off their PB, or shaving their legs! (except of course the ladies!)
Equipment
Off-road Triathlon is a very accessible sport and there is no need to go and spend a lot of money on flash kit. A solid hard tail mountain bike, a bike helmet, some trail running shoes and a wetsuit are the main items that you will need. If you don’t have a suitable bike then don’t worry, Endurancelife have a fleet of brand new Kona Blasts that are available for hire by the day. For those who opt for kayaking in stead of swimming, all kayaks are provided by Endurancelife.
Training As with all training it is important to start with a specific goal in mind - events often provide the best focus for training. The Endurancelife Trail-X Series offers un-matched opportunity for goal setting, bench marking and performance tracking. The series is comprised of three short one day events, each two months apart, followed by a gruelling long distance finale – The Coast 2 Coast. This format gives participants nicely spaced milestones within which to hone, practice and test their skills, and culminates with a challenging test of endurance.
Through the winter/spring season we advise that you take part in as many of the Endurancelife Coastal Trail Series weekends as possible. With trail running events on the Saturday and Mountain Bike Orienteering on the Sunday these weekends are the ideal way to get into the groove and prepare your legs for the Trail-X series to come.
Off Road Triathlon A three-stage race, consisting of an open water swim, mountain-bike stage, and a trail-running stage. Endurancelife off road tri’s have a kayak option for those who prefer not to swim. Posted 30/01/2008 Read More >>
Adventure Racing is designed to test both physical and mental endurance, it is often referred to as a ‘thought sport’ as success depends on equal levels of both physical and mental fitness.
Adventure races usually involve a large amount of planning and tactics. The need to think on the move and make decisions when physically exhausted is something that appeals to adventure racers over other sports such as triathlon where you simply get your ‘head down and race’.
While technically a form of multi-sport racing AR tends to differ from other multi-sport formats such as triathlon in a few key ways;
A) Navigation is an important (often critical) aspect of the event B) Some form of kayaking is usually involved, C) Other extra disciplines such as rope-work or coasteering may be included.
Adventure Races can be as short as 5 hours or as long as several days. The course is normally kept secret until the last minute. Just before the race start participants are handed a map and information pertaining to the whereabouts of a number of checkpoints. Each checkpoint has a points value assigned to it, the aim is to collect as may points as possible within the given time frame. There are usually penalties for going over the allotted time.
The Benefits
AR provides the opportunity to push yourself to extremes and as a result the major benefits of participation include improvements in physical fitness, mental alacrity, ability to handle stress and ability perform under pressure. It can also be great for improving leadership and or teamworking skills. Of course one thing that gives everyone a buzz is adrenalin! If you’re an adrenalin junkie then adventure racing is for you…from the moment you start it’s a rush!
Once you try adventure racing, the biggest kick of all will be discovering a whole side to yourself you never even knew existed and you will amaze yourself at how much you can achieve!
Training
As with all training it is important to start with a specific goal in mind - events often provide the best focus for training. The Endurancelife Coast RAID Series offers un-matched opportunity for goal setting, bench marking and performance tracking. The series is comprised of three one day events, each two months apart, followed by a two day finale. This format gives participants nicely spaced milestones within which to hone, practice and test their skills, and culminates with a grueling test of endurance.
Through the winter/spring season we advise that you take part in as many of the Endurancelife Coastal Trail Series weekends as possible. With Trail Running events on the Saturday and Mountain Bike Orienteering on the Sunday these weekends are the ideal way to get into the groove and prepare for the AR series to come.
Adventure Racing Adventure Racing is designed to test both physical and mental endurance, it is often referred to as a ‘thought sport’ as success depends on equal levels of both physical and mental fitness. Posted 30/01/2008 Read More >>
Trail running is an umbrella term used to describe the practice of off-road running. It is not atypical for routes to ascend and descend thousands of feet and steep inclines and rough terrain may require sections of hiking and/or scrambling.
The feeling of freedom that results from an hour or two out on the trails is massively addictive and It is no surprise that the sport of trail running is growing rapidly in popularity -Trail running produces a natural high and is a superb way of releasing stress and tension after a hard day or week in the office.
The Benefits
There are numerous health benefits to trail running. The most obvious are improved cardiovascular fitness and reduced body fat through aerobic exercise. In addition to these proven physical benefits are a number of mental and spiritual benefits; The effects of fresh air, open spaces and stunning scenery lead to dramatic enhancements in ones sense of well being and increased personal confidence.
Whilst certainly taxing on the lungs, trail running can be less taxing on the body's joints compared to road running. The constantly changing surfaces and frequent inclines and declines take away much of the repetitive pounding that the joints receive during the road based activity. While the higher stride rate and increased concentration required to remain balanced on uneven terrain results in a calorie burn some 25% higher than running on even surfaces. At a reasonable pace, a trail runner can expect to expend about 120 calories a mile.
Equipment
Trail runners tend to seek out inspiring landscape such as hills, fells, mountains, deserts, forests, and (our favourite) cliff paths. Trails in these kind of locations tend to be largely inaccessible by road (except at the road heads) and are narrow, uneven and steep. They may also involve sections of muddy, rocky, wet, boggy or slippery terrain. It is therefore imperative that trail runners pay close attention to their kit choice and make sure that they carry appropriate safety items.
The most important kit is footwear, and trail shoes are utterly essential. Trail shoes are specifically designed to cope with the rigours of off-road running, they tend to be grippier and stiffer than road running shoes, and will help to prevent injury from falling or slipping. We recommend Inov-8 trail shoes, Inov-8 produce an extensive range of shoes with models appropriate for all types of terrain. A good all-round shoe and one that is suitable for the Endurancelife Coastal Trail Series is the Roclite 315.
Other recommended equipment includes wicking garments, windproof layer, water bottles, energy food, sunprotection, emergency head-torch, and emergency blanket. These items should be carried using a hip pack such as the Inov-8 Race Elite 3, or back pack such as the Inov-8 Race Elite 20 which consists of a bladder, a suck tube and a small low profile backpack.
Training
As with all training it is important to start with a specific goal in mind - events often provide the best focus for training. The Endurancelife Coastal Trail Series is a unique series of seven events that offer un-matched opportunity for goal setting, bench marking and performance tracking. We advise that you book your place(s) well in advance and use it as a goal to work towards. The earlier you book, the sooner you commit psychologically and the more effective your training will be.
For most just completing one event is challenge enough and is to be commended, but more and more people are taking up the 7x7x7 Challenge and attempting to complete all of the seven stages in the series. The 7x7x7 challenge takes commitment to a whole new level! Obtaining and sustaining the required level of fitness and avoiding injury for seven whole months is a tough mission and those that manage it deserve to wear their special 7x7x7 t-shirts with pride!
Trail Running Trail running is massively addictive and it is no surprise that the sport is growing rapidly in popularity. Trail running produces a natural high and is a superb way of releasing stress and tension after a hard day or week in the office. Posted 30/01/2008 Read More >>
Training Tips
We have teamed up with Andy Wadsworth of MyLife Personal Training to
provide regular training tips and advice. Scroll down to see his latest
articles or if you have a specific question regarding any aspect of your training or nutrition then please fell free to drop him a line. We will post all the most interesting Q & A's below for general perusal.
Andy Wadsworth
Andy Wadsworthhas been training everyday people and elite athletes for
the past 10 years. His background is in a number of sports. Andy was
Amateur Xterra Triathlon World Champion in 2002. Before that he
competed in international cycle races including a number of World Cup
XC Mountain Bike races. This competitive sporting career is backed up
by with an Honours Degree in Sport and Human Movement Science.
Andy has trained a massive
number of individuals ranging from top athletes to everyday people, always with the aim of helping them achieve what they
dream of. He has logged more than 15000 hours of one to one training, and there is no doubt that this qualifies him well to be our very own training adviser.
Andy regularly contributes to the BBC, and magazines such as Men's Health, Men's Fitness, What Mountain Bike and is also the author of The Complete Encyclopedia of Personal Fitness Training. Watch out for him at Endurancelife events this summer!
Weeks 1 and 2: Still focus on endurance, get as much time on the bike and run as possible. There is no substitute for endurance. Train at a low intensity so that your body can teach it- self to burn fat efficiently. You will need to be a very efficient fat burner to get through the challenge. If you are unable to hold conversation when you are training then you are probably going to hard. Aim to spend a minimum of 10 hours training per week across the three disciplines.
Weeks 3 and 4: Aim to still train for over 10 hours in the week. But put more time into your weaknesses. For example if your weakness is the bike, spend double the time you normally would on the bike. Target riding up more hills. In each week include a bike ride with at least 8 hills that last between 4 and 6 minutes. Your running should also include a similar training session to the bike with lots of hills to help build power and further increase fitness. If you don’t have access to a kayak, don’t panic as long as you have some upper body strength you will get through it. As an alternative 2-3 sessions on an indoor rower would get your body use to using similar muscles. This is also the time to be using any new equipment. If you haven’t got them already try out the inov-8 shoes which will be great for the running sections in the actual event. Check out the endurance life shop for other clothing and equipment, such as inov-8 socks, running tops, inov-8 irrigation systems and back packs. Pack the gear you will need for coast to coast and practice carrying it in at least one training session a week.
Weeks 5 and 6: Start to reduce your overall training time to less than 6 hours per week and increase your speed. In each discipline include 2-4 minutes intervals which are at over 80% intensity. Give yourself just 2 minutes easy recovery between each interval to simulate the effort you will have to produce in the event. Make final cheques to your equipment and work out a plan for your nutrition. You should be aiming to take in at least 400 calories per hour to keep your body working efficiently. Practice taking in 750 ml of water per hour to prevent dehydration. If you are not use to using energy supplements/products then start now so you will know which ones your stomach is happy with. Visit the endurance life shop for all your energy products such as Clif energy bars and Zim energy boosters. In the final 2-3 days keep as hydrated as possible, get plenty of sleep and focus on eating slow releasing carbohydrates (mainly fruit and vegetables) and protein that’s easy to digest (chicken, turkey and fish).
If you would like more help with training on an individual level please contact Andy Wadsworth www.mylifept.com
Coast 2 Coast: Six Week Training plan Congratulations on taking on one of the UK’s toughest endurance challenges. With only 6 weeks to go it’s time to get serious. By now you should be up to a good level of fitness after building up the miles in the summer months. Here are a few aspects of your training to focus on in the final 6 weeks build up. Posted 04/06/2009 by Andy Wadsworth Read More >>
The season has started and you have completed your first few endurance life events or perhaps you are training hard for your biggest challenge yet. Your winter training has paid off but you wander what adjustments you can make to get a few seconds per mile faster to beat your biggest rivals. Now is the time to start thinking about nutrition. Appetite is one of the biggest keys to getting your weight down and increasing your power to weight ratio. Our appetite has worked well for millions of years of evolution but our modern lifestyle means we can’t rely on our natural appetite, we spend so much time being sedentary that we easily eat too much and get fat. It is important to remember it takes 20 minutes for your body to recognise being full. There are a few things to look out for and change to make you feel like you are running, cycling or kayaking with a turbo attached to your back. 1. Eat natural foods which contain less calories. Nowadays packaged foods are so calorific that we can eat 500-1000 calories in just a few minutes. It could take a lot longer to eat the equivalent amount of calories just eating vegetable such as carrots. 2. Eat a big Breakfast. Research shows those who eat more calories before midday eat less calories as a total for the entire day than those who eat less before midday. You will also experience less cravings throughout the rest of the day. 3. 25% of calories. Aim to eat 25% of your daily calorie intake within an hour of waking up to give you the best chance of maintaining your energy levels throughout the day and shedding a few extra pounds of useless fat. 4. Eat every 2-3 hours throughout the day to prevent sugar highs and lows which result in your body depositing fat. Research shows that people who eat more frequently eat less. 5. Resist temptations, the more you resist treats in a short amount of time the more likely you are to break the bad habits quickly. 6. Don’t supersize it. Just because you get offered the ‘make it double size for the same price’ doesn’t mean you have to have it. 7. Energy Supplements. Try not to use them for every training session, otherwise your body will start to rely on the massive amount of sugar in them. As a result your bodies fat burning mechanism will switch off. 8. Fat Burner. Once a week try doing a ride or run for 1-2 hours before breakfast to get your body burning fat fast. If you haven’t eaten anything since the evening meal on the day before your body will have no choice but to get into fat burning quickly. If you feel light you will go faster. For a free healthy eating plan contact mylifept.com
I can’t stop eating. The season has started and you have completed your first few events, what adjustments can you make to your diet to improve your performance? Posted 12/05/2009 by Andy Wadsworth Read More >>
When your mates start to run or ride faster or you are overtaken by someone on the way home all you want to do is stay on their heels then take a deep breath and burn past them. But there is something stopping you. It’s that pain we all know well, your legs begin to burn and you can’t go any faster. That pain is the accumulation of blood lactate in your blood. For most of us the level at which blood lactate starts to accumulate is 75-85% of their max heart rate and it is known as the lactate threshold. With training it is possible to increase your lactate threshold to 85-90%. In order to increase your lactate threshold you need a good base level of training otherwise training at lactate threshold will simply take too much out of you. A good base would mean at least 3 hours a week. Once you have a good base start by adding in some simple sessions to your training to raise your lactate threshold. Pick two of the following sessions to do every week. Session one – Mini time trial efforts, 10 minutes warm up then do 4 x 4 minutes as hard as possible on flat terrain. (build up to 6 x 4 minutes) Fire roads are ideal for this. Have at least 6 minutes of easy pedalling or jogging between efforts. (If you are looking to do some racing these will help with flat sections or gradual climbs as they usually last between 3-5 minutes) Finish with 10 minutes easy pedalling or 5 minutes jog to cool down. After 6 weeks make the efforts 6 minutes long. Session two – Commuter sprints, after a 5-10 minute warm up do 20 second sprints every 60 seconds. Try starting with 8 sprints and building up to 15. Once you have done 4 of these sessions start to reduce the recovery period to 45 seconds between sprints. 10 minutes easy cool down to finish. Session three – Traffic Race starts, after a 5-10 minutes warm up do 10 x 1 minute sprints from a standing still start. Have 2 minutes easy pedalling or jogging then repeat. 10 minutes easy cool down to finish. Build this type of training into your body and get the results in your next Endurance Life event.
For more helpful training advice like this please visit the Training Tips Section of this site.
Lactic Acid Get the most out of your next Endurance Life event and learn how to improve your lactate threshold. Posted 09/04/2009 by Andy Wadsworth Read More >>
Triathlon is one of the fastest growing sports in the World. The competition factor is perhaps more attractive than other endurance sports because you can race against people of similar age and ability as well as being on the same course as the World’s best.
The Key training in each week Aim to do 3 key sessions of training per week, one for each discipline. These sessions require your full focus and energy to get the most out them. Any other training sessions you can fit in the week consider to be base sessions, long a steady *(level 1-2) and should provide increased aerobic and strength maintenance, which will enable your 3 key sessions to be even more beneficial. Without these base sessions you will be prone to over training and injuries. The key sessions *(level 2-3) should be a couple of days apart and adapted to the distances you do in the endurance life events. For example in the Trail Cross Tri sprint you will need to do one swim lasting between 10 and 20 minutes, one cycle lasting between 40 to 60 minutes and one run lasting 20 to 30 minutes. Trail Cross Tri Sport you will need to do one swim lasting 20-30 minutes, one cycle lasting 1 to 2 hours and one run lasting 40 to 80 minutes. Trail Cross Tri Stamina you will need one swim lasting 40-60 minutes, one cycle lasting 2 to 3 hours and one run lasting 1.5 to 2 hours. *(Levels see heart rate and training levels article)
Swim training– try and do at least 3-4 open water swims before the big day, its daunting getting into the open water for the first time. From now on adapt you swimming technique by raising your arms higher out of the water during your front crawl arm recovery and lifting your head higher every 10 strokes to get use to the choppy outdoor water conditions and to help site the boys on the swim course.
Bike training– Use your mountain bike off-road at least once a week to practice your technical skills and get familiar with how the bike handles on different surfaces and conditions. Include at least 4 hills that last over 4 minutes once a week to raise your heart rate and increase your power ready for the event.
Run training– One run a week needs to be off road to make your stabilizing muscles work harder just as they will in the event. Include some steep hills which last over 4 minutes to improve your climbing fitness and get your heart rate raised. The descents will be tougher on the day when your legs are feeling tired towards the end of the event so the more you practice the downhill’s now the better.
Building up. The great thing about the Trail Cross series is you can build up your distances as you get use to training harder and the demands of each discipline. The coast to coast at the end of the season provides the biggest challenge of all. Why not use this summer to be fitter than ever before.
Sprint: swim 500m – ride 10 km – run 5 km Sport: swim 1000m – ride 20 km – run 10 km Stamina: swim 1500 – ride 30 km – run 15 km
Nutrition Your off road triathlon training will burn massive amounts of calories, so make sure you eat lots of low to medium GI *(Glycaemic index) foods every 3-4 hours to maintain energy levels, followed by medium to high GI foods in the two hours before, during and after training sessions to replace muscle glycogen. Your body will be at constant risk of dehydration so keep fluid intake high and regularly weigh yourself as a test for hydration levels after training sessions and competition. To ensure that you stay hydrated invest in a hydration system like the inov-8 race pro 4 which can hold the inov-8 horizontal bladder. These are so much easier and safer to use than a standard water bottle as you can stay in full control of the bike. During the event aim to drink 400 ml of fluid and take in 350-450 calories per hour. *Article on the benefits of using the glycaemic index for your nutrition coming soon.
Transition The transition from swim to bike and bike to run is one of the hardest parts of the sport. When you leave the water at the end of the swim it is hard to get your legs working efficiently because all the oxygenated blood has been sent to your upper body in the swim. To help make this transition smoother in competition try and practice the transition from swim to bike at least 4 times before the event. In the later stages of the swim try to kick more to help distribute the blood more to the legs ready for the bike section. For the bike to run you have to tackle the problem of trying to stride out. Your stride length on the bike is very short as it’s just the length of the cranks, which can lead to tightening of the muscles in the hips and the back of the legs, mainly the hamstrings and calf muscles. To combat this use a short stride pattern for the first few minutes of the run and then slowly make your stride longer allowing your muscles to get to full length again. Practice a bike to run transition as part of your training once in every 10 days. Make your transitions as fast as possible, the time you spend in transition counts towards your overall time so practice may gain you time on your fellow competitors for little physical effort. Correct equipment for fast transitions is essential.
Equipment
Swim – You will need swim wear a wet suit and goggles. If possible use a triathlon specific wet suit which will enable you to get full arm and leg movement and a quick change in transition. Your goggles should be tinted to help with the outdoor light.
Bike – There are a number of bikes you can use for the event, the best place to look is the endurancelife shop which has a range of excellent kona bikes designed for taking on the rugged terrain you will experience in the event. Aim to get your bike at least 2 months before the event to allow time to get familiar with the handling off road. Practice using different types of tyres for different terrain and conditions. For the event check the conditions, if the weather is dry and the ground is firm use bigger tyres to soak up the bumps and give you more traction at high speed. In wet muddy conditions choose a narrower tyre which will cut into the mud and not lead to clogging up and making the bike heavier.
Run – Make sure your running shoes have enough grip as the courses will be all cross country. The inov- 8 range of shoes provide exactly what you need, plenty of grip, support, cushioning and are still very light weight. There is nothing worse than getting mud and grit in your shoes during the bike section which leads to sandpapering your feet during the run. The inov-8 debrisoc 40 is essential, a comfortable sock and gaiter to keep the crud out of your shoes.
Best of luck with your first off road triathlon. Andy and the My Life Personal Trainers will be on hand at the first endurance Trail-X Tri in Devon on the16th May. Feel free to ask us any training questions.
If you would like a specific off road triathlon training plan designed for you ask Andy and the team at My Life Personal Training www.mylifept.com 01179237111
Training for your First Off Road Triathlon Some advice on how to best prepare for the upcoming Trail-X series. Off-road triathlon is such a blast - don't let a lack of fitness spoil your enjoyment! Posted 01/03/2008 by Andy Wadsworth Read More >>
Q&A: Isotonic drinks & gels tend to upset my stomach
Question:
Isotonic drinks & gels tend to upset my stomach (inducing vomiting if I take anymore than about 500Ml). I have tried a few but still no success. I eat a lot of pasta in the couple of days leading up to the event and I try to eat sweets/biscuits on my way around the course but the fact I struggled with cramp in my last run suggests a lack of salt? Can you advise best pre event food & some options to take on the run please?
Answer:
Firstly the main thing that would be of concern is the amount of pasta in the lead up to the event. People have been lead to believe that pasta is what endurance athletes should eat, but infact riders in the tour de france for instance do not eat buckets of pasta. The energy from pasta is delivered too fast and so its not giving you any energy for the next day. The pasta also attracts a lot of water to your stomach which leads to other parts of your body being dehydrated such as various muscles you will need in the event. This can also lead to feeling quite bloated. White rice, potatoes and white bread have much the same consequences. They all set off a rush of sugar which makes your insulin levels increase and will send your body into depositing fat. Result of all this is that your body will be confused by what energy it should use and where it will get it from and this can lead on to giving you a blocked stomach, where nothing can be processed such as high sugar gels and isotonic drinks etc.
Instead the meals in the run up to the event should contain protein which is lean in fat such as chicken, turkey and fish and lots of vegetables, vegatables are your best form of carbohydrate as they release energy slowly and will make you last the 5 hours. The protein will prevent muscle from breaking down and give you a valuable source of fat for you to burn.
Lucozade is just one of many isotnic drinks and you should try some others with slightly less sugar content to prevent the sugar going into your blood stream too fast. Could try High 5, Scienvce in sport or torque. I have to say our bodies were never designed to eat or drink such products so our bodies may object to them.
Gels - try using science in sport or torque they seem to be easier to digest, less sticky and you don't have to have water to wash them down.
Foods during race - you may find that nuts and dried fruit is too much for your stomach to break down when it has hardly any blood in it as its all been distributed to the muscles.
Calories per hour - try and estimate how many calories you are using up in an hour, you should be taking in 380-450 calories per hour.
Intolerance testing - you could try getting a nutritionalist to do an intolerance test to see if there is anything you should avoid. We have a lady called Fiona who works with the My Life team. If you are nearby next time you come over she is worth a visit.
Lastly you might like to look at the intensity you are exercising at in the first 2 hours, you maybe going too hard for your body to use any fat as an energy source and once that happens it will be using sugar as an energy source and won't be able to continue for long periods of time. You might like to try training at a lower intensity for long periods of time to make your body use to using fat as an energy source.
Q&A: Isotonic drinks & gels tend to upset my stomach I have tried a few different products but still no success. Are there any other options available to me? Posted 27/02/2008 by Andy Wadsworth Read More >>
Some of the simple things are often missed out when it comes to training. Breathing is something we do all day every day and so we take it for granted. But there is an art to breathing correctly and getting the most out of each breath. For example if you are asked to take a big breath you do so in such a way that you probably hold your stomach in. But why would you hold your stomach in when really it should be sticking out because of the volume of air inside the lungs. Likewise when you breathe out your stomach and chest should go in as you release the used air as you exhale but so many people push their stomachs outwards. The action of breathing brings air in through the lungs which then goes into the blood and gets transported around the body to help exercise. As you exhale carbon dioxide is removed from the body as a waste product and room is made for new oxygenated air to come in. Good breathing technique will help lower blood pressure, purify the blood, increase metabolism, improve digestion, promote rapid recovery after exercise, help you to relax and most importantly of all have non-stop endurance for adventure.
During exercise most people resort to shallow, short fast breaths, because they are breathing just using the top part of the chest. Excessive panting will be a waste of energy and it won’t deliver enough oxygen to your lungs. This rapid shallow breathing may cause what the experts call a flight-or-flight response. Your heart rate will increase as the heart has to pump faster to use what little oxygen it has been given and this puts bigger stress on the body which will leave you with no choice but to slow down and it will make recovery from your training session take longer. Your mind will think you are exercising at a high intensity when in fact if you were able to breathe correctly you would soon find out that the intensity is not that hard after all. Using just the top of the lungs with this short shallow chest breathing doesn’t make use of the bottom half of your lungs where the most efficient exchange of oxygen takes place. It is important to exhale fully before you take another breath in because if you don’t you simply won’t have enough room for the new oxygen to come in.
Breathing out correctly is like emptying your rubbish bin to make room for more rubbish. You would empty the whole bin before you started to fill it up again. You need to empty your lungs completely before you take another breath in.
Make time in your week to do some simple breathing exercises to help you get the most from each breath. Firstly make sure you make some simple changes whilst training. Keep your posture as upright as possible. If your shoulders are rounded and slumped you will not be able to inhale as much oxygen as you need because your diaphragm will be prevented from rising up. So relax your shoulders but keep your chest up and make sure your ears, shoulders and hips are all in one line to maintain good posture. Then as you inhale relax your abdominal muscles so your diaphragm can rise up and then contract your abdominal muscles as you exhale to help exhale completely.
Exercise 1 This is commonly known as abdominal breathing or diaphragmatic breathing. Place one hand on your stomach and the other hand on your chest. As you breathe in look at your hands and make sure the hand on your stomach is rising higher than your hand on your chest. When the hand on your stomach is rising higher than your hand on the chest you know you are making good use of the space at the bottom of the lungs. Next take a deep breath in through your nose and then slowly breathe out through your mouth. When you think you have fully breathed out contract your stomach muscles to help completely empty your lungs. The process of breathing out should take twice as long as breathing in. Once you have mastered the technique repeat the technique for 3-4 minutes at a time. Practice the technique when you are resting and relaxed, then start to incorporate it into your training sessions. You will soon find that your training level of intensity can increase.
Exercise 2 This is commonly known as bellows breathing and you should try using this just before the start of the endurance life events, as it conditions the body to overcome the shock of a sudden demand for more oxygen by making the muscles involved in heavy breathing ready for action. This technique should be practised at first in the comfort of a chair as it can have the effect of hyperventilation and in some cases people may pass out. Breathe in fast through your nose and mouth and then breathe out fast through your mouth using all the correct muscles. It is especially important to use your abdominal muscles to make sure each time you breathe out you completely empty the lungs. Keep repeating the exercise but if you are new to it only do it for 10 seconds to start with and then build up the time of the exercise by 5 seconds each time you do it. The fast breathing will also release energizing chemicals to your brain. Add these two breathing exercises to your training plan twice a week and you will see the benefits within a few weeks. Poor breathing technique will inhibit your ability to progress and perform at your full physical potential.
More help If you would like further help or more individualized training please contact Andy Wadsworth BASHMS Director of My Life personal training. Andy - 2002 Xterra Triathlon amateur world champion and world cup mountain bike racer. www.mylifept.com tel: 01179237111
Health It is important to seek medical advice before starting a physical training regime.
Breathing Made Easy Some of the simple things are often missed out when it comes to training. Breathing is something we do all day every day and so we take it for granted. But there is an art to breathing correctly and getting the most out of each breath. Posted 15/02/2008 by Andy Wadsworth Read More >>
There are hundreds of products on the market to help monitor your training and competition. But perhaps the most useful and practical is a heart rate monitor. There is no need to spend hundreds of pounds on state of the art heart rate monitors with lots of buttons and flashing lights. Keep it simple, as long as you can read what your heart rate is doing on the screen and perhaps set your zones with an alarm you need not go any further. To perform at your best and enjoy endurancelife events to the max get your heart rate to help you.
Just looking at your heart rate for interest will not help you with your training. You should consider setting levels (zones) to work in to make your training more effective. There is no need for a PHD in sports science at this point. There are 4 levels you should train at.
MY LIFE personal training will use these levels of intensity to help you train for the endurancelife events.
Level 1 = 60-70 % max heart rate (mhr). At this level you should not be out of breath. Be able to hold full conversation. Predominant fuel usage is fat which will give you endurance endurance and more endurance.
Level 2 = 70-80% mhr. Able to talk in sentences but having to pause occasionally for deeper breaths. The most effective level for building aerobic efficiency and using fat as your major fuel usage. This is a level you should teach your body to get use to especially for events like the endurancelife marathons. Going harder than this may leave you spent way before the finish.
Level 3 = 80-90% mhr. Only able to give short answers. Effective level for training to cope with hills and higher intensity. Being at this level will help to improve heart rate recovery time if training is in conjunction with level 2. You will need to push yourself in training to prepare your body for shorter events such as the endurance life 10 km’s runs.
Level 4 = 90%+ mhr. Going as hard as possible. You might only use this in a sprint finish.
How do I find my heart rate levels?
Firstly you need to find out your maximum heart rate and resting heart rate (rhr) to give you your heart rate range (hrr).
To find your maximum heart rate get warmed up for 20 minutes then try running or cycling up a hill that lasts 2-3 minutes as fast as possible. Repeat this x 3. Each time you approach the top of the hill record your heart rate. By the third attempt you should be seeing your maximum heart rate (mhr).
To find your resting heart rate take a heart rate reading every morning when you wake up for 5 days. Work out the average of the recordings to give you your resting heart rate (rhr).
To find your heart rate range (hrr) subtract your resting heart rate from your maximum heart rate.
e.g. 185mhr – 45rhr = 140 hrr
Working out heart rate levels
Level 1 = 140hrr x 0.6 = 84 + 45rhr = 129 beats per minutes(bpm)
140hrr x 0.7 = 98 + 45rhr = 143 beats per minute(bpm)
Level 1 = 129 bpm – 143 bpm
Use this example to work out all the levels of intensity you need to work in.
For further help with your training please contact Andy or Graham at www.mylifept.com or phone 01179237111
Heart Rate & Training Levels There are hundreds of products on the market to help monitor your training and competition. But perhaps the most useful and practical is a heart rate monitor. To perform at your best and enjoy Endurancelife events to the max get your heart rate to help you. Posted 09/02/2008 by Andy Wadsworth Read More >>
The Endurancelife Dartmoor Mountain Marathon on the 13th and 14th of June may seem some way off, but now is the time to start thinking seriously about your preparation. You have four months to get the training in. Break that down into 3 runs per week, 2 of which will progress you and one will be maintenance, and suddenly with a few other commitments or niggling injuries you are left with just 25-30 good quality training sessions. No time to waste!
Training
If you are new to this type of marathon running, or going this long for the first time, you should base your training on these 3 runs per week. It is important to get used to running at the right level of intensity to be able to sustain energy levels.
Run one - Steady 60 minutes on and off-road building up by 5 minutes each week (maintenance run). L2
Run two - Hills 90 minutes of run/walk which should take in at least 6 hills that last over 4 minutes each. L2 to L3 on hills.
Run three - All off-road 2hrs+ steady on a rolling route over changing terrain to train your stability.
There are various levels of intensity you should work at:
Level 1 - Able to hold full conversation with no effort
Level 2 - Able to hold conversation in sentences but starting to feel like you are working. This is the most effective level for training your body for endurance as you are able to use fat as an energy source and with a little practice you can get your body used to digesting food to provide more energy.
Level 3 - Only able to give short phrase answers to your fellow runners. This is a useful level to train at on hills where the demands on your body will increase.
Level 4 - Going as hard as possible. Going at this level will be too hard for a mountain marathon.
For more information on how to set heart rate zones and make the most of your heart rate monitor, check out the Endurancelife website (article coming shortly).
Exercises
You should try to include some core stability exercises twice a week to help build stability and focus your energy on recruiting the correct muscles. Your core muscles help to hold your spine and pelvis in place to prevent injury. The following three exercises will be enough to get you started.
Hip raises - 3 x 20. Pull your belly button in and upwards then raise your hips up by tensing your buttocks. Avoid using your hamstrings (back of your thighs). Hold the raise for 5 seconds then slowly lower back down.
Side leg raises - 3 x 10 each leg. Keep your hips on top of each other and your top leg slightly behind the line of your body as you raise it up and down. Pull your belly button in throughout the exercise. You should feel it in the sides of the buttocks.
One-leg squats - 3 x 10 each leg, stand in front of a mirror on one leg and squat down until the bend at the back of your knee is 100 degrees. Try and prevent your hips from moving laterally and rotating as you squat up and down.
Event Practice
Use some of the other Endurancelife events to help build your training and try out your equipment in preparation for the big mountain marathon challenge. The Coastal Trail Series will be perfect preparation. Build up stating with a 10k and then 2 x half marathons. See the Coastal Trail Series webpage for more details on dates and venues.
Nutrition
It is important to practice eating whilst training to prepare your body for eating during the marathon. Try energy bars, dried fruit, nuts and squeezy gels. For the marathon you will need to take in between 350 and 450 calories per hour. A typical energy bar contains 350 calories and a squeezy gel 100 calories. Keeping your fluid intake up is vital. If you start to get dehydrated and your core temperature goes up by 1 degree, your heart rate may increase by 5-10 beats taking you out of your comfort zone and higher than level 3. Aim to take in 300-450ml per hour. The Inov-8 Hydration System provides and ideal hands free way to stay hydrated without stopping.
After any training and the event itself, you must refuel your body within 45 minutes of finishing. Your body gives you this window of opportunity and fuel going in then will reduce your recovery time. Use the jet boil personal cooking system to get fuel in your body fast. When choosing boil in the bag meals, go for ones high in protein and fats to give you the right energy and recover your muscles fast ready for the second day.
Equipment
During training, use the equipment you will need to use in the event. Wear off road running shoes with a deeper tread. Normal running shoes can lead to injury due to lack of traction and poor stability. The Inov-8 range of shoes have deep treads but are still lightweight and they will equip you to cope with the demands of the mountain marathon.
In the 6 weeks before the marathon, train with a backpack like the one you will use in the marathon. Wear it once a week with the contents you will carry on the day. You will need a pack which fits snuggly to the shape of your back to restrict movement whilst running especially when you pick up speed on the descents. The Inov-8 race packs are designed specifically for this purpose. Practice running with your elbows slightly further back to help keep the pack still.
Your clothing will need to be lightweight and comfortable. Try using the Montane Featherlite Marathon Jacket. Avoid wearing clothes which will soak up water and feel heavy. If conditions get wet you want your kit to keep you warm, protect you from the wind and it needs to be capable of drying out quickly. Always have spare Inov-8 socks with you to keep your feet supple and healthy.
More help
If you would like further help or more individualised training, please contact Andy Wadsworth BASHMS Director of My Life personal training. Andy - 2002 Xterra Triathlon amateur world champion and world cup mountain bike racer. www.mylifept.com tel. 0117 923 7111
Health
It is important to seek medical advice before starting a physical training regime.
Preparation for a Mountain Marathon The Endurancelife Dartmoor Mountain Marathon on the 13th and 14th of June may seem some way off, but now is the time to start thinking seriously about your preparation. You have four months to get the training in. Posted 03/02/2008 by Andy Wadsworth Read More >>
To celebrate their involvement with the 2010 Coastal Trail Series and sponsorship of the 7x7x7 Challenge, Clif Bar & Company are giving Seven lucky people the chance to win seven months supply of Clif bars. Thats a lot of bars! - 210 to be exact!
How to enter: Just book a place in the CTS2010 7x7x7 Challenge and you will automatically entered into the prize draw.
What is up for grabs? The seven winners will each receive a seven month supply of Clif bars (assorted flavours). That’s 14 boxes of 15 bars or 210 Clif bars in Total!
When will the prize draw take place? The prize draw will take place during the race briefing of Stage1 of the CTS2010 in Dorset on the 7th November 2009.
How long do I have to enter? Entry for the 2010 7x7x7 Challenge is open until the 23rd October 2009, but places are strictly limited and may sell out well ahead of this date.
Win 210 Clif Bars! To celebrate their involvement with the 2010 Coastal Trail Series and sponsorship of the 7x7x7 Challenge, Clif Bar & Company are giving Seven lucky people the chance to win seven months supply of Clif bars. Thats a lot of bars! Posted 08/06/2009 by Andrew Barker Read More >>
Theme/Subject Entries are invited for photographs taken during the 2009 Endurancelife Coastal Trail Series.
Prize There will be a prize awarded for the best photo, plus a mystery prize as follows: 1st PLACE : A pair of INOV-8 Trail Shoes of your choice plus entry into any stage of the 2010 Coastal Trail Series. RUNNER UP : A MONTANE ULTRA LITE MARATHON JACKET plus entry into any stage of the 2010 Coastal Trail Series. MYSTERY PRIZE - £40 worth of ENDURANCELIFE CREDITS - to a randomly selected photo - so it could be yours ?
Eligibility The competition is open to anyone. There is no limit to the number of photographs that a person may enter, but no entrant may win more than one prize in the contest. All photos need to be uploaded to Flickr (a web-based photo sharing tool) to be in with a chance.
How to Enter 1. Visit the Flickr website at www.flickr.com and sign up for a free Flickr account or login using your existing Yahoo account if you have one. 2. Within Flickr search for the Group "Coastal Trail Series 09 Photo Comp" and join this group. 3. Upload photos to your account. Give them a title and a description (what the image shows, where it was taken and your full name) AND type in the tag: cts09photocomp 4. Click on the photo(s) you want to submit to the competition. 5. Click the small "Send to Group" button located between the photo title and the photo. 6. Choose the "Coastal Trail Series 09 Photo Comp" group and you're done!
Rules - Images must be uploaded to this group - Entries must be licenced under "Creative Commons" licence in Flickr. This can easily be added under "Additional Information" next to each photograph. Select the "Attribution-NonCommercial Creative Commons" tick box. By submitting your photos in this format you are giving Endurancelife (and the public) permission to use your photo for publication and/or promotional work (you will be acknowledged as the photographer). - All photos must be taken during any stage of the 2009 Coastal Trail Series and be originals.
Closing date The competition is now open and the closing date is 1 July 2009. The competition winners will be announced on the Endurancelife site and this Flickr Group by 9 July 2009. A selection of entries will be exhibited and may be used in Endurancelife publications for the promotion of future events and initiatives.
Judging A panel of judges will select the winners. All decisions by the judges are final and no correspondence will be entered into. All winners will be notified via their Flickr account.
Coordinator Contact the competition organiser Andrew Barker by e-mail with any questions. Thankyou and good luck.
Coastal Trail Series 09 Photo Comp For a chance to win some fantastic prizes all you have to do is submit your best shots from any stage of the 2009 Series. We have seen you snapping! Now get sharing! Posted 21/04/2009 by Andrew Barker Read More >>
Coast Magazine July 09 10 Best Coastal Runs: The Classic Quarter is listed as "The best for serious runners". Thats a pretty good way to describe it we think! Some of the other routes are worth investigating too, although why run on roads when there are so many great trails available? Posted 03/06/2009 by Andrew Barker View Article >>
Running Fitness March 09 Gower CTS Race Report: Competitors praised the spectacular course and organisation at the second stage of the Endurancelife Coastal Trail Series. Posted 03/03/2009 by Andrew Barker View Article >>
Runner's World July 08 Exmoor CTS Race Report. 28 Miles and nearly 10,000 ft of ascent. Exmoor's first and only off road marathon. Posted 03/07/2008 by Andrew Barker View Article >>
Im used to club road racing, longer distances usually & switching to trails since being in the South West has been so refreshing. Thank you for organising such a successful event. Ive experienced many different races & you have managed an excellent balance of friendliness & organisation. With three distances on the same time that sounds like no mean feat.
Hip raises - 3 x 20. Pull your belly button in and upwards then raise your hips up by tensing your buttocks. Avoid using your hamstrings (back of your thighs). Hold the raise for 5 seconds then slowly lower back down. 
Side leg raises - 3 x 10 each leg. Keep your hips on top of each other and your top leg slightly behind the line of your body as you raise it up and down. Pull your belly button in throughout the exercise. You should feel it in the sides of the buttocks. 
One-leg squats - 3 x 10 each leg, stand in front of a mirror on one leg and squat down until the bend at the back of your knee is 100 degrees. Try and prevent your hips from moving laterally and rotating as you squat up and down. 
Im used to club road racing, longer distances usually & switching to trails since being in the South West has been so refreshing. Thank you for organising such a successful event. Ive experienced many different races & you have managed an excellent balance of friendliness & organisation. With three distances on the same time that sounds like no mean feat.