Close Window

Norseman 2010 Supported Trip


Places for the Norseman are limited to 250 athletes and with the requirement for mandatory mobile support both on the bike and run stages, including the final 6km are which heads off tarmac ascend a rocky technical mountain trail, on this stage each athlete must be escorted up the mountain to the finish line.

2010 is the fourth time Endurancelife has supported a group of athletes in their bids to become Norseman. This year a group of 20 athletes from around the world including New Zealand, America, South Africa, Austria, Belgium and the UK choose Endurancelife to sort out the huge number of logistics needed to make sure they gained the coveted Black Norseman T-shirt.

The alarms went off at 0200, so more of a late night than an early morning. Time for a big breakfast and a very final sort of kit for some, then off down to transition in Eidfjord. It’s so early the sun is yet to show so athletes are guided to their allocated racking spots by torchlight; it has the feeling of the usher showing you to your seat in the cinema.

In order to get the swimmers to the start a ferry is chartered from the nearby crossing operation. The athletes board the ferry at 0400 for an hour journey of 3.8km into the Hardangerfjord. The ferry is in position just before 0500 and the bow is raised, the athletes take the 10 ft jump into the dark water.

The ships horn sounds at 0500 and the adventure begins.

An hour later and the sun is now up, the supporters are on the quayside looking out for the first swimmers. The swimmers are guided back to Eiderfjord by a huge bonfire on the mountain side above. After an hour the first swimmers began exiting the water. The transition area explodes into action as this unique race allows support crew to assist athletes one to one. It makes the operation less stressful for the athletes and they are very grateful (arm warmers onto wet arms is no easy task) once dressed it’s a hilly 180km bike ride ahead.

The first 25km the riders must negotiate a series of tunnels and lights are mandatory. Checkpoint one is at Dyranut, here competitors are greeted by their respective support crews with food, water and other clothing. The road opens up on the plain and temperatures can shift either way on the thermometer. After two more checkpoints, plenty of elevation, vistas and temperatures as low as 6 degrees the athletes arrive at the lakeside T2 and were greeted with barmy 18 degrees.

The marathon begins with a relative flat first 25km, things change very quickly and very steeply this is categorised as an extreme climb for a further 17.2 kilometres to the summit at 1.850 meters. This hill is known affectionately as Zombie hill, very few are able to run this and the favoured technique is a purposeful stride  up to the mountain checkpoint.

At 37.5 km sits a key checkpoint, only the first 160 athletes of 230 can proceed pass this point and make a bid for the summit on the mountain and the black finisher t-shirt. Once the 160 have passed the other athletes make the distance by a shuttle run to the ski resort and back to earn a white finishers t-shirt.

At Stavsro, the mountain safety checkpoint the athletes leave the tarmac behind and head up the rock mountain path. Due to the risk of extreme weather conditions on the mountain all athletes must carry a back pack containing warm clothes, food and drink. Athletes are not allowed to enter the mountain stage alone and must either be escorted up by a member of their support crew or they will be held back and paired up with the next competitor.

The summit of Gaustatoppen sits 1850 meters above sea level and can be a barren and foreboding place, on Norseman race day, it still is! The only difference is more lycra and tired smiles than usual.
Getting off the mountain is another adventure; athletes can use an old World War 2 elevator reopened each year for the race, while support crew must walk back down.

More images on Endurancelife Face book click on http://good.ly/f3w4w or Flickr http://good.ly/f9low

A massive congratulations to all the Endurancelife athletes that became Norseman on August 9th 2010.

Close Window

Close Window

Classis Quarter Race Report

 Runners travelled from across the UK and Europe to take part in the event which is now thought to be among the hardest trail running challenges in the world.

Over 200 runners including solo’s, pairs and relay teams took on the challenge to complete the course which follows the South West Coastal Path from Lizard Point to Lands End a complete bearing from south to west on a compass.

At 0600 with the sun already up high and the mercury raising the challenge began. The Ultra distance is both a physical and mental challenge with the race winners completing the challenge in 8 hours many would take over 11 hours to reach Lands End. 

The recent calm and settled weather provided motivation and inspiration as every entrant was provided with views across incredible blue water and isolated coves trying to entice runners for a dip along the way. All were in agreement that Porth Curno was a true highlight which will stay in their minds.

A few words from the runner’s mouths –

The Male Solo Chris Gilbert completed the 44 miles in a winning time of 7 hours 33 minutes said "it’s been an amazing day with so many beautiful spots along way and bays filled with white sand and crystal clear waters.”

The Female winner Kensa Rescorla finished in 8 hours 25 minutes "said the landscape along the coast was amazing and I’m heading out to find one of those beaches to cool off.”

Over 400 litres of water was consumed by competitors keen to insure they stayed hydrated and cool on such a hot day.

 Each year the race helped raise much needed funds for Cornwall Hospice Care.

Results
Solo Male                                         Solo Female
1st Chris Gilbert  7.33                       1st Kensa Rescorla 8.25
2nd Terry Conway 7.46                    2nd Nichola Taylor 9.34
3rd Austin Blackburn 8.33                3rd Anna Francis 10.01

Relay 2 (22 miles each)

1st Richard Youle,Peter Lewis 8.02
2nd Walter Featherstone, Nicholas Anderson 8.09
3rd Ian Goodreid, Anthony Burrows 8.24

Relay 4 (11 miles each)

1st Mixed team
Nancy Hill,Phil Sanger,Charlie Holden,Steve Richards 6.46
1st Male Team
Olly Grant,Peter Griffths,Paul Hayes,Simon Tregoning 8.47
1st Female Team
Louise Edwards,Sophie Grant,Emma Griffiths,Rae Rollard 9.21

Close Window

Close Window

CTS 09/10 Marathon Winner Interview

Congratulations on taking the title, describe to us how you got your hands on the coveted trophy.

It was all down to hard work, putting in the hours in the gym and out on the Purbeck hills, with some solid off road time trial sessions and some hard fast 3-4 hour hilly runs on some of the most demanding terrain on the coast path.
 
Why do you choose Endurancelife events?
 
I first met the Endurancelife team in 2008 when I competed in the famous Classic Quarter a 44 mile long Ultra Marathon which starts at the most southern point in the UK, Lizard Point in Cornwall and finishes at Land's End the most western point. This route takes in a Quarter of the Compass, hence the name. The event went well and the team were so helpful and friendly, I went back for more. I went on to do the Classic Quarter again in 2009 and then entered the Coastal Trail Series. The venues chosen by Endurancelife are breathtaking and second to none, if anyone reading this hasn’t yet entered any of the Endurancelife events then give them a go, you won’t look back!!!

 The right footwear plays a key part in your result, what do you use out on the trail?

 It’s Inov-8 for me, every time. The first shoe I tried from their range was the ever popular Mudroc 290, I then went onto the roclite 285 for racing. At the moment I train in the roclite 315 as it gives me the extra cushioning that I need for the longer 3 hour+ runs required when training for these demanding events. When I am racing there is only one shoe from the range that I use ‘the X-Talon 212’ when I first put this shoe on it was like putting on a slipper, comfortable, low profile, flexible and all that in one shoe. I ran the Classic Quarter in this light weight shoe and it was comfortable from start to finish.

 What do you get up to during downtime from training and trail running?

When I’m not running myself I am working and promoting my web-site peteroper.com. My passion for running started 18 years ago and I’ve learnt and been inspired by a group of top level coaches. They taught me that if you work hard and receive the correct training you can achieve your goals. Whether you want to just enjoy a run and finish it or you want to break your PB, put the right training in and a bit of quality time and it can all come together. Over the years I have adapted myself to be able to run efficiently over some of the roughest, toughest terrain on the coast path and under cliffs where many never wonder. I take regular off road running workshops on mixed terrain in Dorset on the coast path, my clients have enjoyed learning different skills in a beautiful setting.

I have also enjoyed fast-packing over the years and this is a great way to train for an endurance event, you’re probably asking "What is Fast–Packing?" This activity involves travelling fast and light over multiple days carrying a pack containing everything you need to survive, travelling 4-5 mph and sometimes a slow paced run depending on the terrain. It’s an awesome way to spend a few days out on the path and trails. You can use it as a way to unwind from work and enjoy the great outdoors, find out more at peteroper.com 
 
How do you think trail running will develop in the future?

 I think trail running will really grow, especially if the events are held in breath taking locations and they are challenging, let’s face it Endurancelife have put on some great events on some of the toughest terrain and runners come back time and time again. There is defiantly room out there for more events, check out the new Coastal Trail Series with three new locations.
 Why do you think the CTS have proved so popular with the whole spectrum of runners?
 Again this is down to location and a course that challenges any runner, run by a company that puts everything into making sure that the runner gets everything out of their day whatever distance they run.

 Do you have a course which particularly stood out for you and why?

This is a difficult one to answer as are all outstanding venues but it's got to be Portland, this venue was well talked about over the weeks commencing the event, the lose beach section, the climb to the top, the technical section etc. But when you expect it to be hard it's sometimes not as hard as you imagine. It was a very cold morning as we all gathered for the briefing and as I looked around to see what the competition was like, I noticed a face from the past, an old team mate that I used to run with. At the start he set a fantastic pace and left me for dust, when I finally caught up with him we ran stride for stride and it wasn't until well into the second lap that he started to slow. I kept up the pace for a win and we both broke the course record "Quality Just Quality."
 
What is your favourite memory from the Coastal Trail Series?

 My favourite memory was meeting Adrian Jones for the first time at the Gower marathon, we battled it out for most of the marathon and neither of us giving in, it was stride for stride for the second half of the marathon and in the end it was a joint 1st place. I will never forget that memory, Adrian is a strong runner and I’m looking forward meeting again as I enjoy running against him, I’m sure we will do battle again.

Now the Coastal Trail Series 2010-11 has launched, what are you excited about regarding the new series?

That’s an easy one, the new concept of a qualifying final which will see the fastest runners from the previous nine races going head to head. The fact it’s at a secret location and called ‘The Edge’ only serves to fuel my excitement. 

What are you plans for the next 12 months on the race circuit?

I would like to come back and defend my title. I’m looking forward to a break and once I’m refreshed and ready to race. It will be exciting to run the new venues plus a few of my favourite events like Portland and Gower and see if I could grasp a series win again, but this will be all down to training and work, to win any of these events takes time on the hills and in the gym so I will have to see what comes up.

Close Window

Close Window

Amazing Aerial Footage from the CTS!

Close Window

Close Window

Coastal Trail Series 2010-11 Goes Live!

On your marks, get set, go!  The Endurancelife Coastal Trail Series is going to be even more thrilling for 2010-11, with the launch of three brand new venues, plus an exciting new concept final. This means a total of ten tough challenges around the British coastline. The new inspiring locations adding to the already epic line up include; the Isle of Wight, Anglesey and Sussex, plus a secret location series finale. Every stage of the Coastal Trail Series will offer marathon, half marathon and 10k options, whatever your distance you can guarantee an adventure every step of the way.

Each stop on The Coastal Trail Series 2010-11 will deliver a unique challenge and exciting experience while highlighting the very best of the British coastline. As the United Kingdom has over 11,000 miles of coastline, the team at Endurancelife had plenty of stunning locations to choose from. Each handpicked course passes through Areas of Outstanding Natural Beauty (AONB's) National Parks, Sites of Special Scientific Interest (SSSI's) and National Heritage parks.

A thrilling addition to the new series will be the exclusive CTS final ‘The Edge’. The concept will differ to the rest of the series, due to the low numbers this secret location can accept, a qualifying procedure has been put in place. Therefore trail runners making the qualifying times from previous events will be invited to line up on; ‘The Edge’.

Trail runners can choose to take part in any number of events with a variety of different race booking offers available including the twin pack, triple pack or take on the formidable 7x challenge i.e. the completion of seven events in the series of nine. Those entering and successfully completing the 7x challenge will also qualify for a place on; ‘The Edge’.

Whether you are new to trail running or a hardened veteran, the Endurance Store will be open at all the venues to offer the very best collection of kit and advice. Of course the store is also open twenty four hours a day at Endurancelife.com.

Thanks to INOV-8, Clif and For Goodness Shakes for their continued support of the Coastal Trail Series. Endurancelife is continuing to work closely with the National Trust Neptune Coastline Campaign with £1.00 from every CTS entry going towards the £30,000 target.

 The all new Coastal Trail Series kicks off in September 2010 on The Isle of Wight and each event is guaranteed to excite and inspire the trail runner in you to get out there. So what are you waiting for?

The Coastal Trail Series 2010-11 venues

           Stage                                     Date
      1. Isle of Wight                           25.09.2010
      2.  Dorset                                   16.10.2010
      3.  Gower                                   13.11.2010
      4.  Portland                                 04.12.2010
      5.  Anglesey                                22.01.2011
      6.  South Devon                          19.02.2011
      7.  Pembrokeshire                       12.03.2011
      8. Sussex                                    26.03.2011
      9. Exmoor                                  16.04.2011
     10. The Edge Secret Location      07.05.2011

Close Window

Close Window

CTS 09-10 Stage 7: Exmoor

A Hot weekend of Action
The Heddon Valley and Exmoor National Park played host to the final stop of the current Endurancelife Coastal Trail Series 09/10. Over 750 runners took on the distance challenges (ten km's, half and full marathon) as well as the 25 degree heat, there were plenty of medals and water available.
All the routes stuck to the coast providing breath taking views which spurred the runners across the undulating terrain. The varied terrain also provided some welcoming shade under the mature trees clinging to the steep cliffs.

Trail runners were attracted to the area from across the UK. Winner of the Marathon Adrian Jones from Cardiff, posted a blisteringly fast time of 3:44:31 on his 41st birthday said "the temperature soared though out the day so hydration was critical and I had this all organised. I really enjoyed the course with the spectacular views, catching long distance views of the coastline was incredible. A highlight was running up parallel to the cable car in Lynton. All credit to the Endurancelife team for ensuring everyone had plenty of water available.”

Giles Savage from Exeter won the 10k race having entered all seven events over the last seven months said "winning this was a great way to cap off the races which have proved a great way to enjoy the UK’s awesome coastline. The Heddon Valley is truly a hidden gem which many people simply don’t know it’s on their doorstep.”

Ellen Robinson came first in the half marathon said "the course is brutal with lots of steep ups and downs, thankfully the amazing scenery and atmosphere means it is a real pleasure to take part in this wonderful event.”
 
James Heraty from Endurancelife said "this is the final stop of seven in the Coastal Trail Series 09/10 which has introduced runners to the UK’s fantastic coastline and many of the people taking part spend the weekend enjoying the location. The Heddon Valley and Exmoor National Park are truly inspiring locations and the perfect setting to finish the current Coastal Trail Series. A big thank you to all the CTS 2010-11 sponsors: Inov-8, Clif, and For Goodness Shakes.”

 Marathon Results
Male                         Female
1st Adrian Jones       1st Zelah Morrall
2nd Peter James       2nd Tracey Hayward
3rd Terry Conway    3rd Frances Cooke

Half Marathon Results
Male                               Female
1st Chris Gill                   1st Ellen Robinson
2nd Mitchell Barclay       2nd Anne Baumber
3rd James Walker           3rd Jo Starr

10k Results
Male                              Female
1st Giles Savage             1st Clare Donovan
2nd Tom Beech              2nd Kerry McGawley
3rd Lawrence Percival    3rd Kirstie Morrison
 
All Photos and a full list of results can be found at www.endurancelife.com
The dates for the new 10/11 Coastal Trail Series were also released, which kicks off in September at a brand new venue – The Isle of Wight. This is the first of ten challenges in the new series which also sees the addition of Anglesey, Sussex plus a secret location final.

Close Window

Close Window

CTS 09-10 Stage 6: Cornwall

Close Window

Close Window

CTS 09-10 Stage 5: Pembrokeshire

Pembrokeshire to me was going to be a working weekend with Endurancelife.  I was going over to Wales to work for a couple of days, not to run as I would normally, not to just turn up on Friday to register, but go to work and see what goes into setting everything up.

My thanks go to Robin for his good early pace and without whom my time would have been considerably slower.   And a big thanks has to go to Endurancelife for making these events happen.  There is a huge amount of planning and work that goes on both before and after these events, and it does take a lot of time, energy and resource.  But the result is that we get to race in the best off road running series in the country!  I really enjoyed my weekend with Endurancelife even if I did skive off to race!  Thanks to all and see you at the next one at Cornwall.

Close Window

Close Window

CTS 09-10 Stage 4: South Devon

It was with a mix of excitement and trepidation that I headed to South Devon for the Endurancelife Coastal Trail Series event.  I was here in September 2009 taking part in the South West Coast to Coast ('Extreme' - one day version) and the excellent Coast Raid 20 adventure race.

I had therefore ran this section of coast this course many a time, but always at the end of a long race and this was the first time I was going to do it fresh over the Marathon distance, having last done the Half Marathon about 3 years ago.  With little training and no racing since the Coast Raid 20, I was worried how the legs would hold up to the distance and the hills (and as it turned out – the MUD).

After a week of rain in the South West, it was noted that the race venue had arranged for extra parking (just in case there was difficulty parking at the start because of muddy fields).  Arriving in plenty of time, it was good to see that the Endurancelife team were efficient and well managed, with traffic being well directed.  I luckily bagged a parking slot opposite the Event Base & Start/Finish, so at least I didn’t have far to crawl at the end.  With a large turnout expected ( I believe 700 or so) the Event Base had upgraded to a large marquee on the village green, complete with efficient registration, the Endurance Store and cafe.  There was even changing rooms and a manned bag drop area, and the provision of clean toilets. Unlike other events, there never seemed to be a queue!

As the race kick off approached, the slower (plodders) for the marathon distance headed off.  Some 30 minutes later we queued up to hear the race briefing and a list of hazards to look out for on the course.  This mainly consisted of those dangerous things like mud, cliffs and slippery terrain.  All good stuff, so the only thing to do was to take off the warm clothes and head off.  Everyone was given their own sportident dibber, so it was possible to start when you wanted to avoid the initial crush going into the first narrow trail section.  As I headed towards the first hill I saw Will (Endurancelife Course Planner) directing people on to the beach – this was new and I guess broke things up a bit more, before the first hill.  Having waited for the initial rush to go at the start, I thought I would have no problem on the narrow first hill, but this was not the case, and it was still necessary to walk and try to pass other competitors in front.  With a long way to go, a few minutes lost passing people would probably not make much of a difference.

It was nice to be running this section of the coast from fresh instead of at the end of race.  The terrain under foot was very muddy and slippery, and the off road shoes were a must for this event.  There were a few people in road shoes and they just could not get any traction on the slippery surface.  Down hill sections were a breeze and I easily slipped past some of the slower runners.  As I approached the coast guard station at East Prawle I had to laugh as someone in front of me slipped and slided trying to get up the hill.  As I passed I gave a word of encouragement and a friendly recommendation to buy some off-road shoes.  The stunning coastal section was over way too quickly and it was soon time to head in and from the mouth of the Salcombe Estuary.  There was a long climb up from the coast and a quiet road section before more bridleways, green lanes and farmer fields.  It seemed to take a long time to get back to somewhere I could remember and then all of a sudden we were mixing it with the half marathon runners.  As I descended down a slippery bank, I got asked by another competitor how far there was to go.  After advising him that we are about 2/3rds of the way through, it became apparent he was doing the half and soon shot off as I was beginning to slow down.  As we came closer to Beesands, it was so tempting to think that the finish was down the hill, but unfortunately, the GPS said I still had another 10km to go.  I was starting to get tired now and had to force myself to keep a steady pace.

I think it was at this point that I said to another competitor that there was not much to worry about now, as there was only a flat run out and back along Slapton Sands and one last hill to the finish.  Then, just as I thought we were going to turn right to Slapton, we headed up another hill and I realised there was a harder route ahead.  This brought us to the back of the lake at slapton and the run along the lake, although very nice, was starting to make me suffer.  The final check point was now passed and it really was a flat run and one hill to the Finish.  Again, it pays to look at the pre race info, as the GPS was now advising that I was coming up to the 42km marathon distance, but I reckoned there was still another 2km to go.

The last hill was a bit of a killer and it was great to top out and see the view back down to the Event Base in Beesands and all the competitors from the 10km and half marathon waiting at the finish.  I tried to put a final sprint for the line, but this was not that fast and was happy to get in under the 5hr mark.

Again, this was another great event and we were very lucky with the weather (it stayed dry all day – thank god) as I dont think you can have much more mud to run through.  All in a great event and the organisation was spot on.

Close Window

Close Window

Explore The Outdoors Show

Close Window

Close Window

Post Event

Close Window

Close Window

Event Day

Close Window

Close Window

Pre Event

Close Window

Close Window

Off Road Triathlon

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.

Close Window

Close Window

Adventure Racing

Close Window

Close Window

Trail Running

Close Window

Close Window

Coast 2 Coast: Six Week Training plan

Close Window

Close Window

I can’t stop eating.

Close Window

Close Window

Lactic Acid

Close Window

Close Window

Training for your First Off Road Triathlon

Close Window

Close Window

Q&A: Isotonic drinks & gels tend to upset my stomach

Close Window

Close Window

Breathing Made Easy

Close Window

Close Window

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. 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

Close Window

Close Window

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. 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.

There are various levels of intensity you should work at:

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.

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.

Close Window

Close Window

7x7x7 Clif Bar Winner at CTS Dorset!

Close Window

Close Window

Win 210 Clif Bars!

Close Window

Close Window

Coastal Trail Series 09 Photo Comp

Close Window

Close Window

Mens Fitness Sept 09

Close Window

Close Window

Coast Magazine July 09

Close Window

Close Window

Running Fitness March 09

Close Window

Close Window

Runner's World July 08

Close Window

Close Window

Team EL Race Report - Raid 20

As we arrived at Totnes station car park, there was an air of anticipation, not just among our team but also within the hive of activity on the tarmac. There was the usual pre-race chaos as vehicles vomited race kit in tight piles as competitors affixed race numbers to mountain bikes, dug out energy bars and filed kit bags for race crew.

Erika and myself (Graham) met up with Paul, our 3rd team member, who gallantly stepped in to fill the gap in our team with just a weeks preparation and it was with smiles we hugged and caught up briefly with race histories since our last team jaunt in the Heb Challenge 2008. With much preparation ahead there wasn’t much time for preamble, so we registered and set to task, pausing briefly with smiles and well wishes with our EL team-mates Mark and Ian and a few words with the ever laid-back EL staff.

Not a lot of information was being divulged and with the stage finishes plotted and time estimates it was becoming obvious that timekeeping would be tight and cut-offs being paramount, we opted for a shorter first stage plan to keep ahead of the clock.

At the start line, nerves kicked in and we had a tricky descent over the steep cobbles to a picnic table to mark up the map. Straight into drill mode I plotted with Erika barking out the plot positions and Paul breathing over my shoulder with checks.

It wasn’t long before we kicked right, up a narrow one way road to the high street and enjoyed the downhill over the bridge for the wharf. Team Accelerate came steaming past on the descent, but knowing our strengths we weren’t swayed and kept our steady pace for the long haul.

The kayaks were conveniently stowed alongside the put-in which saved us a hike to the waters edge, quickly sorting the transition. We maintained a solid rhythm and passing a team caught a couple more for the first checkpoint (119). A quick beaching, checkpoint tagged we made headway around the headland on the inside bank for the hill climb. A hard effort to the top and enjoyable run down to Ashprington cemetery (CP 108) and we turned back to conserve time and stay ahead.

Paul spotted the scramble up the quarry face (CP 110), an innovative twist which switched to a grin, as the chains pummelled hands on the quick descent. We put in a final drive down the scenic estuary which took us past floating moorings and a tooting steam train as we traversed the rear of the ferry to the landing slip ahead of the field.
As ever, there was Gary to greet and direct everyone to the transition and a short portage found the landrover trailers waiting to swallow up the kayaks and kit.

Our team switched shoes and refuelled before completing transition where, sadly, our usual teammate Mark pulled out from a nasty leg injury. Knowing for him that would hurt deeper than the soreness in his thigh he took it gallantly and spurred us on with enthusiasm.

Leaving the car park we dropped down the stunning slope above Start Point lighthouse with the water beckoning a coasteering section of Stage 3. After a quick brief we tackled the series of checkpoints interspersed among tops, sides and waterline of rocks, spreading out to increase our coverage and improve our chances. This was great fun and challenging. I couldn’t get out the water to the second point atop a boulder seemingly sat on the water, so I focused all my strength and thrust Erika skywards as she did a sterling job clambering up the rock and launching back into the water. The 7th checkpoint proved even more challenging, set in a small gorge and involving a jump, climb, traverse and another wet landing to complete.

We aborted the middle section to pick up the last two and headed off to wetsuit drop and the run to finish Stage 3. Heading north up a narrow lane we fuelled up and Paul drove us hard up to the tops and CP 128. Picking as direct route as possible the going was hard by now as fatigue crept slyly into the picture as we negotiated the necessary deviations in our course. Falling behind time we picked up pace and ran harder all the way to the finish. As daylight drifted below the horizon, there was one final, twisty muddy descent to the finish which tried its best to thwart our progress with low lying branches in the dark. Alas, despite a spirited effort and a very hard run we reflected on our late arrival with disappointment after such a hard fought placing. The coasteering, despite being such fun had distracted us from the clock and I learnt the hard way I should keep my eye on the ‘open gate’ time, not the cut-off time. A lesson now brandished on my psyche.

This was straightforward, being a linear traverse, paddling down the Kingsbridge estuary and trek over rolling farmland to the coastguard station at the head of the River Avon.

There was a mental struggle to get over the cold and face another dipping but this, as usual, turned out to be more ‘in the head’ than in reality. We rounded the headland of the estuary for a quick brief from the lifeguard and surveyed the swim. It was narrow, about 40m across and faster flowing on the far side, close to the bank. To our teammate Paul, who would describe himself as a weak swimmer without a buoyancy aid, this was a daunting prospect and with monumental courage and a 110 percent effort made it to the far bank. For me, truly inspiring. The upward climb above the cliff face warmed us up and the top road took us to the beach at Bigbury-On-Sea for the surf challenge.

Erika took to the surf paddle naturally and steamed ahead, helping at the checkpoint buoy and beaching first, but the going was hard and fatigue in arms and shoulders was all too apparent. This wasn’t as easy as it looked but it was just brilliant fun and added yet another dimension to the race.

The race finish was in sight now and this always gives an extra boost. Passing another team atop the first hill out of Aveton Gifford we paused briefly to find the start of the track to CP 111 and slid our way over the clayey surface to the end. We picked a direct route to our final CP which took us up a monstrous climb from the River Avon past Warcombe. You can never underestimate the varied terrain in Devon, as the backwater roads throw steep inclines in fistfuls which never look too severe cartographically or a seemingly harmless track turns out to be an overgrown sludgepit!  The long pull down the main road took us past another team on the approach to Totnes and through the long final drive the kilometres felt drawn out, as we switched on foot through the last 2 streets which were one-way to the ‘Welcome Castle’ fingerpost and the effervescent EL staff at the finish.

With a bitter cut-off to Stage 3 in our mouths, 7th wasn’t a bad result but we couldn’t help feeling with better timekeeping we could have done better.  It was a race of contrasts, a race against the clock and a race of unfolding terrain but definitely a race to remember. I’m still grinning . . .

Close Window

Close Window

Team EL Race Report - C2C: Extreme

Close Window

Close Window

Team EL Race Report - Untamed New England (USA)

The race could be entered by pairs and teams of three or four, with the winning 3 teams of 4 each receiving an entry into the AR World Champs in Portugal. This ensured that the competition was high, with all teams out to win the ultimate prize of free entry, flights and accommodation.

Team Endurancelife entered a team of two, consisting of myself and Ian Grace. We were to try and take our recent UK success to an International arena, and with almost 10 separate countries being represented in the field of 45 teams, the UntamedNE was going to be a perfect venue!

We arrived a few days in advance, to get ourselves acclimatised and get over the jet lag. A small local trek, with the US equivalent of our OS maps, gave us a bit of a scare. The terrain was like Snowdonia except completely covered in forest, and the maps were so old that the very few trails that did exist did not match the map. It became very clear that this race was to be won on navigation, so we spent an hour or 2 testing the magnetic declination until we were happy it was approximately 250 mils.

Race day was preceded by an evening welcome party in the race HQ, The Balsams Grand Resort, which was a chance for the teams to get introduced in a relaxing environment. There would be no time for this the following morning, as the few hours before kick off were to be spent plotting maps and weighing in kit transition bags. Pre race night in the wonderful hotel and a full buffet breakfast the morning of the race was greatly appreciated.

With kit weighed in and maps as plotted as possible (in the available time), the race got underway just after midday with a 24 mile mtb through boggy trails and forest tracks. This was harder than it sounds, with team completion times ranging from 3.5 to just under 7 hours. We managed to get to the first of the two kayak legs in 4th place but this was all to change over the next 4 hours of paddling.

The canoe put in was just above the biggest rapids in the area. Grade 3 proved a bit too much for over 90% of the teams (us included) and within 2 minutes of getting in the boats, we found ourselves swimming. This was race over for a couple of the teams, but the rest of us continued downstream to the second of many biking legs.

Now in 7th place, we cycled hard along some fast roads and trails to the conservation project RV. We were given a hand saw and a set of clippers and told to clear a pre-marked area of dense vegetation down to ground level. This took just over an hour but produced more sweat and blisters than 4 hours of running. We were rewarded with a hot dog and can of coke, which helped ease the pain some what.

Now dark (10 pm), having been going for 10 hours, and now placed 10th, we jumped on our bikes again for a 15 mile trail mtb. Some careful navigation saw us jump up the leader board slightly and brought us into the first trekking transition, at White Mountain Coffee Shop. There were already some teams enjoying some hot food and coffee (with the cash we had been advised to carry), but we abstained from a long rest, choosing to plot the trekking CPs on our map and hit the road.

The trekking stage had 4 optional CPs which would earn your team a credit of 4 hours for every CP bagged. We decided to go for 2 of them, and with only half a dozen or so teams opting to go for additional CPs, this was to catapult us back up the leader board. It wasn’t without its difficulties though. An extra 6 or so miles and more than 2000ft of extra height gain, proved very tough going. We even got to see some ice in the never ending climb up a ravine. And even better, the real “trouser filler”, a sighting of a huge bear less than 75 meters away!

Arriving at civilisation once again and transitioning to bike, we had a pleasant 9 mile road mtb to reach the 2nd paddle stage. The canoe put-in area was also the first sighting of our gear bins, and having been on the go now for 26 hours (now 2pm of day 2), we were in need of a stock up of food, gels and powders. Whilst we were getting into a change of clothing and restocking our race packs, the organisers ran round frantically trying to evaluate what was occurring further up the course. The leading 2 teams were both on the water and had been for 5 hours. They were still a fair way off completing the paddle leg though and were in danger of missing the first mandatory cut off time of 5pm. The option was therefore given for teams to miss the paddle section and cycle straight to the next transition. We didn’t take this option and set out on a 17 mile upstream, 8 hour paddle, concluding with a tough portage. We got off the water as it got dark and had a 14 mile cycle to the start of the 2nd trekking stage. Now midnight on day 2, we decided to get our heads down before we set out on foot.

We set our alarm to go off in 2 hours and tried our best to make the most of it. An hour’s sleep was about the best we could manage, and after packing away our kit, we set out at 2am for a long trek, consisting mainly of bushwacking. Navigating by compass, through dense forest, for the best part of 10 hours and finishing the leg at midday of day 3. We did receive a very welcome bonus along the way though – at a CP at the top of a mountain, a team of fantastic guys from Eastern Mountain Sports (a race sponsor) greeted us with tins of Pepsi, warm sausages and beans.

A 30 mile navigation on mtb trails, consisting of plenty of hike a bike, some fast track and some technical sections brought us to the ropes section at Grafton Notch State Park. We arrived at just after 4pm, banged out an abseil and ascent of a 150ft cliff, and set off on the final cycle leg, a 50 mile trail ride taking in nearly 6000 ft of gain.

As soon as we had set off on the ride, the heavens opened. This brought temperatures down and, with night approaching, was going to introduce a further element to the race. This section proved very tough navigationally. The area was criss-crossed with snowmobile tracks (for which we were given an additional map) which we fought hard to relate to our main maps. This was made all the more difficult by logging vehicles that had completely blocked some tracks (that were on the maps) and created their own (that weren’t on the maps). Teams were scattered all over, some having put up a tent to shelter from the weather and wait for some daylight, some having tried all manner of trails on their search for the correct way out. Trails had now become mud slicks and teams were soaked and cold. Eventually we found the final CPs and headed back to the Balsams Resort for the last trekking stage.

We arrived at race HQ at 5.30 am, and with the race finish deadline being 10am, this gave us time to change into some fresh dry clothes before heading out for the final stage of trekking. There was 1 mandatory CP and a few more optional ones (each worth a credit of 4 hours). We headed straight for the compulsory cp and made it in good time. We decided to go for a bonus CP over the other side of the valley which, if found quickly, would enable us to go for another bonus CP a little further out. We gave ourselves a cut-off time of 8.15 in which to turn for home. We bush-wacked our way to the summit over the valley and searched in vain for half an hour or more. We had no luck, despite being convinced we were in the right location, and at 8.15 turned and ran for home.

The sight of the finish line was a huge relief, and with many teams already finished, it was impossible to predict where amongst the leader board we had finished.

A post breakfast presentation saw ATP/Salomon as the overall winners, rewarded with the free trip to Portugal and entry into the ARWC. We managed 3rd overall and won the “open” division (teams of less than 4) which was very satisfactory. All teams seemed to have thoroughly enjoyed the experience, regardless of finishing position, and this was great testament to the organisers faultless planning and fantastic ability to be flexible on the hoof, and keep the race flowing at all stages.

In summary, a very beautiful and mysterious location, with some wonderful wildlife (moose, bears, chipmunks, porcupines…), and a very tough and interesting course layout, which showed off New Hampshire, and it’s people, to the very best.

Close Window

Erika Henson

Close Window

Close Window

Ian Grace

Close Window

Close Window

Mark Bottomley (Team Captain)

Close Window