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oct-nov2011£3.99

get out, get fitter, live more

T R A I N I N G p l A N

tested running/cycling jackets + wetsuits + new boardman time trial bike

RUN wCYCLewSWIM w ADVeNTURe w NUTRITIoN wTRAININg wChALLeNge

GET FiT as aTriaThlETE

slice through wavesExpert open water swimming skills

jonny wilkinson’s training secrets

How to boost your intensity and win

lose weight fastMetabolism myths exposed

‘outdoor fitness changed my life’

Inspiring true stories

james cracknellchoosing your next challenge

‘i’m afraid of heights’Sir Ranulph Fiennes confesses

cadel evans’ bikeWe ride tour de France winning BMc

NeW mAgAZiNe WIN £500 of Top RUNNINg kIT

hoW cross-trAiNiNg Will getYou 75% fitter iN just 12 Weeks

c y c l I N G

ride of Your life Three epic mountain climbs in one day

R u N N I N G

step up a distanceYour first 10K, first half-marathon and first marathon

Formula 1’sFiTTEsT drivErRed Bull’s MaRk WeBBeR:

cyclinG, runninGand kayakinG –

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s p o r t s c i e n c e

boost yourstaying powerThe psychology of stamina

c y c l i n g

your first sportive 12-week training plan

for your first 100-miler

swim wRUN wCYCLew ADVeNTURe w NUTRiTioN wTRAiNiNg wChALLeNge

48-hour mountain

adventuresGrab your mates,

your rucksack& Go!

a d v e n t u r e

arcticsurvivalStaying alive in the world’s harshest environment

p l u sswimmiNg wiTh shARks

TRAiL RUNNiNg shoes TesTeD

whY ‘poiNT bReAk’ RoCks

The CooLesT oUTDooR TowNs

FITTERFASTERSTRONGERDouble your enDurance in Six weekS

t r a i n i n g p r o g r a m m e

tested: best sportive road bikes + performance-enhancing gear

Issue 1 aug-sept 2011 £3.99


s p o r t s c i e n c e boost your

staying powerThe psychology of stamina

c y c l i n g

your first sportive 12-week training plan for your first 100-miler


48-hour mountain


your rucksack& Go!

a d v e n t u r e


p l u sswimmiNg wiTh shARks TRAiL RUNNiNg shoes TesTeDwhY ‘poiNT bReAk’ RoCks The CooLesT oUTDooR TowNs






‘my greatestchallenge...’James CraCknell Why outdoor adventures now rival Olympic glory

e x c l u s i v espeed upyour riding Team Sky training secrets for every cyclist

r u n t h e w o r l dawesomeraces everest | Sahara | amazon

c h a l l e n g eyour firsttriathlon 37 essential tips toguarantee a great debut

p l u sround ireland in a kayak fat-burning workouttested: sportive road bikesincrease your leg power

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jonny wilkinson’s training secretsHow to boost your intensity and win









c y c l I N G


R u N N I N G step up a distanceYour first 10K, first half-marathon and first marathon



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this issue has contributions from...

AND ALSO Marc Abbott, Ruth Addison, Gavin Allinson, Leigh Archer, Rob Barber, Tony Baskeyfield, Dominic Bliss, Gavin Burt, Sheena Correa, Jason Critchell, Tim Fisher, James Heraty, Monty Halls, Steve Hope, Simon Hoppe, Rob Jebb, Rob Kemp, Steve Lampier, Oli Laverack, Alastair Lee, Kevin Maher, Claire Maxted, Nigel Mitchell, Ben Pochee, Jacques Portal, Liz Potter, Mayur Ranchordas, Paul Rees, Susan Reynolds, Henry Rimmer, Matthew Roberts, Matt Swaine, Jack Thorpe, Simon Ward, Ben Welsford, John Westlake, Steve Westlake, Ben Wilson, Ben Winston.

steve cramThe world record breaking runner and ‘Jarrow Arrow’

shares his training advice for running a marathon.

marK clarKe“Abs begin in the kitchen, not the gym,” says

metabolism expert and fitness trainer Mark.

dr costas KarageorghisSport psychologist Costas explores

the mindset of winners and their mental techniques for success

Three amigos take on a mountain

(that’s me in the blue). Find out

more on page 78

welcome

ThE TEAM E D I T O R I A [email protected] 468855EDITOR Jonathan [email protected]

ART DIREcTOR Mark [email protected]

PRInT PRODucTIOn cOnTROllERRichard Woolley

A D v E R T I s I n gGROuP cOmmERcIAl DIREcTOR Charlie Brookes

GROuP SAlES mAnAGER Kelly Millis 01733 468422

GROuP AD mAnAGER Richard Walters 01733 468167

BRAnD DIREcTOR (AGEncIES) Matt Warne 0207 208 3557

KEy AccOunT DIREcTOR Heather Smith 01733 468442

KEy AccOunT mAnAGER Sam Mann 01733 468202

KEy AccOunT mAnAGER Mark Wheat 01733 468868

clASSIFIED SAlES ExEcuTIvE William Thomson 01733 468998

cOmmERcIAl SuPPORT mAnAGER Marie Tomkin 01733 468218

AD PRODucTIOn cOnTROllERGavin Mills

p u b L I s h I n gmARKETInG mAnAGER Emma Glanville

mAnAGInG DIREcTOR Rob Croxall

GROuP mD Rob Munro-Hall

OuTDOOR FITnESS Media House, Lynchwood,Peterborough Business Park,Peterborough PE2 6EATel: 01733 468000Advertising: 01733 468422Facebook: facebook.com/outdoorfitnessTwitter: @OutdoorFitMag

Printed at Polestar Chantry © Bauer 2011

ISS

UE 2

OCT-NOV2011£3.99

GET OUT, GET FITTER, LIVE MORE

T R A I N I N G P L A N

TESTED RUNNING/CYCLING JACKETS + WETSUITS + NEW BOARDMAN TIME TRIAL BIKE

RUN CYCLESWIM ADVENTURE NUTRITION TRAINING CHALLENGE

GET FIT AS ATRIATHLETE

SLICE THROUGH WAVESExpert open water swimming skills

JONNY WILKINSON’S TRAINING SECRETS


LOSE WEIGHT FASTMetabolism myths exposed

‘OUTDOOR FITNESS CHANGED MY LIFE’


JAMES CRACKNELLChoosing your next challenge

‘I’M AFRAID OF HEIGHTS’Sir Ranulph Fiennes confesses

CADEL EVANS’ BIKEWe ride Tour de France winning BMC

NEW MAGAZINE WIN £500 OF TOP RUNNING KIT

HOW CROSS-TRAINING WILL GETYOU 75% FITTER IN JUST 12 WEEKS

C Y C L I N G

RIDE OF YOUR LIFE Three epic mountain climbs in one day

R U N N I N G

STEP UP A DISTANCEYour first 10K, first half-marathon and first marathon

FORMULA 1’SFITTEST DRIVERRED BULL’S MARK WEBBER:

CYCLING, RUNNINGAND KAYAKING –

MY FITNESS REGIME

GET OUT, GET FITTER, LIVE MORE

SWIM ADVENTURE NUTRITION TRAINING

NEW MAGAZINE WIN £500 OF TOP RUNNING KIT

YOUR LIFE

FORMULA 1’SFORMULA 1’SFITTEST DRIVERFITTEST DRIVERRED BULL’S MARK WEBBER:

MY FITNESS REGIME

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001 COVER iss 2 webber v3.indd 1 25/08/2011 16:01

SUBSCRIBE& SAVE 50%Call 0845 601 2672 or go togreatmagazines.co.uk/outdoorfitnessSEE PAGE 52 FOR FULL DETAILS

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Cue national anthem, quivering top lip and solitary tear rolling down a jubilant cheek. Here at Outdoor Fitness we’ve enjoyed that emotional, top step of the podium feeling every morning for the past two months as we’ve opened your letters and emails. Thank you, thank you for your amazing feedback on what we’re already calling the world’s greatest outdoor fitness magazine.

We’ve been touched and humbled by your compliments, blatant flattery and constructive criticism. This may still be a work in progress, but it’s crystal clear that there are hundreds of thousands of us who feel exhilaratingly alive outdoors, who want to train with sky above, and who love working towards a challenge. As part of this wave of Modern British Adventurers (we can add an MBA to our names!) we all want to stay in shape, stay fit and test ourselves, whether our odyssey is to run a first 10K or take on a desert marathon, try a triathlon or row the Atlantic. This month I teamed up with a couple of friends to take on an almighty cycling challenge, and genuinely I don’t know which I enjoyed the most, the anticipation, the ride or the sense of achievement afterwards as we raised a glass of ice cold beer to the mountain we’d climbed.

There’s a great line in this issue that sums up this whole philosophy. “Life shouldn’t be a journey to the grave in which you arrive in a well-preserved body. Rather, you should skid there sideways, body thoroughly used up, totally worn out and screaming, ‘woo-hoo, what a ride’.” Enjoy the magazine.

JOnAThAn mAnnInGEditor

in EvErY issuE

ExclusivE

outdoor fitnEss

prEviEw

ExpErt training programmEs We’ve built a team of the best coaches in Britain to bring you the techniques and tips that will keep your training fresh and improve your performance, whatever your fitness level.

rEal world plans Time is short and everyone is super busy, so we’ll show you how to make every minute count when you’re training to achieve whole body fitness. And as it’s all outdoors, it’s free.


The punishing switchback approach to the summit of

Mont Ventoux. This is the route followed by the

Tour de France

78 | outdoor fitness oct-nov 2011

The Madness ofMont

VentouxThe triple ascent of the ‘Giant of Provence’ is one of the ultimate one-day cycling

challenges and qualifies riders for membership of a very exclusive clubWords Jonathan Manning Pictures Matthew Roberts

gEar tEsts Our authoritative gear tests identify the products that will genuinely enhance your performance so you can spend your hard-earned cash wisely. Don’t buy until you’ve read these reviews.

inspiration Discover the best outdoor challenges in Britain and right around the world. Having an inspirational goal is one of the best ways to maintain your motivation, and we’ll showcase the best challenges on the planet.

EVERY issuE will bRing You thE VERY bEst...GET OUT, GET FITTER, LIVE MORE


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ON SALENOW



nutrition Specialist sports nutritionists will help you eat for success. Whether you’re looking to raise your energy levels, boost your stamina, lose weight or simply eat more healthily we’ll have all the information you need.

advEnturE Revel in spectacular photography from the most dramatic destinations in the world, as explorers take on the elements in extraordinary adventures.

mEEt thE profEssionals We’ll take you into the heart of professional athlete training camps for an exclusive insight into their preparations, and to explore the ideas and plans that will work for you.

EvEnts Find your next challenge with our detailed listing of the best outdoor events in Britain, from 10K runs to triathlons, sportives to adventure races. Get your mates involved and sign up now.

EVERY issuE will bRing You thE VERY bEst...


escape

Conquer the three Peakshow tough?

This year sees the 49th annual Yorkshire Three

Peaks Cyclo-Cross Challenge, a bruising 38-mile ride over the mountains of Whernside, Pen-y-ghent and Ingleborough. With almost 5,000ft of ascent, there are sections so steep that riders have to get off and shoulder their bikes. “The course is unique,” says eight-time winner Rob Jebb. “The key to success is fitness over the hills but it’s the descents that can kill you. Mountain bikes aren’t allowed and cyclo-cross bikes have no suspension, thin wheels and drop handlebars, which makes them tricky to control.

“As a fell runner I don’t find it hard to make the switch to cyclo-cross events in the winter, but before the Three Peaks I will put some extra work into my riding, smartening up my technique over rough terrain.”

This year’s event is on Sunday 25 September; details at 3peakscyclocross.org.uk

Photograph Tim Fisher

With more ascent than Ben Nevis, the Three Peaks Cyclo-Cross is demanding, especially with a bike on your shoulder

SHARPEn youR tRAInInG RoutInE

Consistency is the key to training, according to Rob Jebb, eight-time Three Peaks Cyclo-Cross champ and four-time winner of the equivalent fell race. If you want to progress, he reckons it’s vital to

find regular spots in your schedule to dedicate to fitness: “I cycle to work

every day and then run in the evenings when the kids have gone to bed, over

Potter Fell or the Kentmere tops in the Lake District.”

Lucky Fella.

FRont sEctionBreathtaking photos, cutting edge fitness and performance research, hot new gear, plus elite athlete profiles... you’ll find them all in the front section, the place where your next adventure begins.

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48-hour mountain


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a d v e n t u r e













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ON SALENOW




escape

Conquer the three Peakshow tough?

This year sees the 49th annual Yorkshire Three

Peaks Cyclo-Cross Challenge, a bruising 38-mile ride over the mountains of Whernside, Pen-y-ghent and Ingleborough. With almost 5,000ft of ascent, there are sections so steep that riders have to get off and shoulder their bikes. “The course is unique,” says eight-time winner Rob Jebb. “The key to success is fitness over the hills but it’s the descents that can kill you. Mountain bikes aren’t allowed and cyclo-cross bikes have no suspension, thin wheels and drop handlebars, which makes them tricky to control.

“As a fell runner I don’t find it hard to make the switch to cyclo-cross events in the winter, but before the Three Peaks I will put some extra work into my riding, smartening up my technique over rough terrain.”

This year’s event is on Sunday 25 September; details at 3peakscyclocross.org.uk

Photograph Tim Fisher

With more ascent than Ben Nevis, the Three Peaks Cyclo-Cross is demanding, especially with a bike on your shoulder

SHARPEn youR tRAInInG RoutInE

Consistency is the key to training, according to Rob Jebb, eight-time Three Peaks Cyclo-Cross champ and four-time winner of the equivalent fell race. If you want to progress, he reckons it’s vital to

find regular spots in your schedule to dedicate to fitness: “I cycle to work

every day and then run in the evenings when the kids have gone to bed, over

Potter Fell or the Kentmere tops in the Lake District.”

Lucky Fella.

Words Henry Rimmer Pictures Jason Critchell


food

MetabolisM

Myths exposed

Body weight is critical to sporting performance, But how many calories do you really need to maintain

your current weight or shift a few pounds?

nutRition Specialist sports nutritionists will help you eat for success. Whether you’re looking to raise your energy levels, boost your stamina, lose weight or simply eat more healthily we’ll have all the information you need.

in EvErY issuE

ExclusivE

outdoor fitnEss

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ON SALENOW



Words Henry Rimmer Pictures Jason Critchell


food

MetabolisM

Myths exposed

Body weight is critical to sporting performance, But how many calories do you really need to maintain

your current weight or shift a few pounds? continues over>

Metabolism expert Mark Clarke of Trainsmart

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Weightloss Wisdom Trainsmart’s Mark Clarke knows the weightloss strategies that work. “Abs begin in the kitchen, not the gym,” he says. “For an athlete, excess fat is dead weight they have to move through space, lowering their power-to-weight ratio. Lean people have a different way of viewing food, so follow their advice...”

1 Food is fuel and a means to achieve your goal. Nothing more, nothing less.

2 Food is unemotional, not a crutch for something else that’s wrong in your life.

3 Planning and preparation are essential. Prepare meals in advance for the day ahead.

4 Control what goes into your food and avoid buying processed food.

5 Good quality vitamins and mineral supplements are essential.

6Set a goal and a plan to get there. It’s essential to see progress and stay motivated.

7 Don’t fall off the wagon because of a bad day or two.Get back on track asap.

For runners, cyclists and other athletes, reducing weight carried has a massive effect on performance and ultimately success. The sports industry is forever finding new ways to

shave weight off what we wear and ride: Nike’s Mayfly running shoe weighs just 135g, one third of the weight of normal running shoes, but has a life span of just 100km (runners can return the shoes to Nike to be recycled). In the world of cycling, kit and groupset addicts can spend thousands of pounds on reducing their bike’s weight by mere grammes to help shave vital seconds off their times. Scour online cycling forums and there’s even debate around the benefits of saving a handful of grammes by upgrading from steel to ceramic ball bearings. But for most of us the most sensible place to consider weight reduction is ourself. It’s certainly cheaper. To lose 0.5kg of body weight costs nothing but time and planning, whereas to lose 0.5kg from your bike could cost a month’s pay cheque.

If you want to move faster for longer and increase your endurance and stamina, the less excess body weight you carry the easier it will be – and that applies to everyone at every level of fitness. Less fat also means

less tissue that needs to be oxygenated with blood, so your heart can focus on supplying your muscles. A lighter load also reduces pressure on your joints and risk of injury.

Losing weight requires dedication but is in principle simple; just burn more calories than you consume. But here’s the problem; how many calories do we actually need? This all depends on our metabolic rate – the rate at which our bodies expend energy. It slows as we age and is slower in people with more fat, but its rate can be increased by, for example, regular exercise or building more muscle.

Metabolic rate is measured in calories and there are three kinds: Resting Calories (the calories burnt at rest); Activity Calories (those burned through usual daily activities such as your job); and Exercise Calories (those burnt through exercise).

Way back in 1919 in the aftermath of the First World War, James Arthur Harris and Francis Gano Benedict published a monograph entitled A Biometric Study Of Basal Metabolism In Man. It was never a riveting bedtime read, but it does provide a set of formulae used to calculate an individual’s Basal Metabolic Rate (BMR) based on their height, age, current (or ideal) weight and gender (see panel, overleaf).


Your brain gains time-management, discipline and new sports skills as you fit in training for all three disciplines

Your arms, shoulders, chest and upper back develop muscular endurance from swimming

Your heart strengthens because of the cardiovascular workout, but no one muscle group is over-stressed in the process

Your lungs become accustomed to taking in large amounts of air, thanks to the breathing timings with swimming

Your whole core strengthens as you rotate during the swim, climb uphill on your bike and power through the run

Your glutes firm up as you kick your legs hard in your swim sessions

Your calves, quads and hamstrings take less of a hammering, as you mix cycling and running with swimming

Your joints, especially knees, endure less shock than they might otherwise — cycling and swimming are lower impact sports

Tripower

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why Training like a TriaThleTe gives you an edge:

ExpERt tRaining pRogRammEs We’ve built a team of the best coaches in Britain to bring you the techniques and tips that will keep your training fresh and improve your performance, whatever your fitness level.

in EvErY issuE

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triathlete fit in just3 months

Strong, fast and enviably lean, triathletes are arguably the fittest sportspeople on both wet and dry land. Why? It’s very

simple – training for three disciplines rather than one gives them an edge.

“Triathletes achieve their exceptional level of fitness by spreading their training load between swimming, cycling and running,” says award-winning long-distance triathlon coach Simon Ward. “This allows them to train harder for longer than anyone focusing on just one sport. For example, if you do 10 hours of running a week, you put repetitive stress on the dominant muscle groups involved. Divide those 10 hours between the three tri disciplines, and you get the same cardiovascular results but also a whole-body workout, with much less wear and tear on your joints, boredom, burn out and injury.”

Olympic hopeful Alistair Brownlee manages to train 20 to 35 hours a week by

cleverly alternating disciplines. OK, so he’s a young pro without kids whose job is to train, train, then train some more but, happily, triathlete fitness is also firmly within the grasp of those tied to the rat race.

Age-group bronze-medallist triathlete Simon Hoppe (pictured left) has a wife, two children and a daily four-hour commute to London, but he manages 12 hours’ training a week. “Crazy, isn’t it?” he says. “Early mornings are the secret, and commuting by bike wherever possible.”

Training like a triathlete does take discipline and time-management skills but the fitness is achieveable. “I know people who have completed triathlons after heart bypasses and cancer, and an 80-year-old Ironman completer,” says Simon Ward. “The only thing stopping you is you thinking you can’t do it.”

Getting as fit as a triathlete really is yours for the taking. Read on to find out how.

MeeT Leigh ArcherLeigh coaches novice and experienced athletes for all triathlon distances. He won British Triathlon National Performance Development Coach of the Year in 2010. Find out more at www.triathlonspecific.com

MeeT SiMon wArdSimon coaches elite, age-group and Ironman triathletes and is a strength and conditioning specialist. He won 220 Triathlon Coach of the Year in 2009. Find out more at www.thetriathloncoach.com

Meet SiMon HoppeSimon won an age-group bronze medal at the British and World Triathlon Championships 2010.

Want to improve performance in your favourite sport? Train like a triathlete. Tap into their skills and drills across the three different disciplines to reap fitness benefits in strength, speed and stamina

Words Claire Maxted Pictures Matthew Roberts

Medal-winning triathlete Simon Hoppe

squeezes 12 hours training a week around

work and family commitments

ON SALENOW




triathlete fit in just3 months

Strong, fast and enviably lean, triathletes are arguably the fittest sportspeople on both wet and dry land. Why? It’s very

simple – training for three disciplines rather than one gives them an edge.

“Triathletes achieve their exceptional level of fitness by spreading their training load between swimming, cycling and running,” says award-winning long-distance triathlon coach Simon Ward. “This allows them to train harder for longer than anyone focusing on just one sport. For example, if you do 10 hours of running a week, you put repetitive stress on the dominant muscle groups involved. Divide those 10 hours between the three tri disciplines, and you get the same cardiovascular results but also a whole-body workout, with much less wear and tear on your joints, boredom, burn out and injury.”

Olympic hopeful Alistair Brownlee manages to train 20 to 35 hours a week by

cleverly alternating disciplines. OK, so he’s a young pro without kids whose job is to train, train, then train some more but, happily, triathlete fitness is also firmly within the grasp of those tied to the rat race.

Age-group bronze-medallist triathlete Simon Hoppe (pictured left) has a wife, two children and a daily four-hour commute to London, but he manages 12 hours’ training a week. “Crazy, isn’t it?” he says. “Early mornings are the secret, and commuting by bike wherever possible.”

Training like a triathlete does take discipline and time-management skills but the fitness is achieveable. “I know people who have completed triathlons after heart bypasses and cancer, and an 80-year-old Ironman completer,” says Simon Ward. “The only thing stopping you is you thinking you can’t do it.”

Getting as fit as a triathlete really is yours for the taking. Read on to find out how.

MeeT Leigh ArcherLeigh coaches novice and experienced athletes for all triathlon distances. He won British Triathlon National Performance Development Coach of the Year in 2010. Find out more at www.triathlonspecific.com

MeeT SiMon wArdSimon coaches elite, age-group and Ironman triathletes and is a strength and conditioning specialist. He won 220 Triathlon Coach of the Year in 2009. Find out more at www.thetriathloncoach.com

Meet SiMon HoppeSimon won an age-group bronze medal at the British and World Triathlon Championships 2010.

Want to improve performance in your favourite sport? Train like a triathlete. Tap into their skills and drills across the three different disciplines to reap fitness benefits in strength, speed and stamina

Words Claire Maxted Pictures Matthew Roberts

Medal-winning triathlete Simon Hoppe

squeezes 12 hours training a week around

work and family commitments


❱❱❱From Zero to Hero… How to increase your distance ❱❱❱Running is addictive - especially the desire to go further and faster. Whether your target is 10K, half or full marathon, we show you how to up your distance, hone your fitness and train to get the most from every stride Words Steve Westlake

REal woRld plans Time is short and everyone is super busy, so we’ll show you how to make every minute count when you’re training to achieve whole body fitness. And as it’s all outdoors, it’s free.

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your body is an amazingly adaptable and versatile machine. Even if you’ve never run before, with the right approach you can soon train it to cover 10K, half-marathon or even full marathon distance and beyond. The

feeling of accomplishment from stepping up in distance and the extra motivation a new target gives you is immense. Plus there’s the undeniable buzz from the raised eyebrows and “You’re going to run how far!?” comments from friends.

“Running is one of the most powerful and time efficient exercises to stay in shape,” says running coach and former England athlete Ben Pochee, director of LGN Wellbeing. “However, to realise your body’s potential and take advantage of its adaptive qualities, we need to be prepared to challenge our physiology. Running at the same speed over the same course each week is a great way to maintain current fitness, but after a while, fitness improvements will plateau.”

This is where stepping up a distance comes in. “Simply running for longer will have a hugely positive effect on your body and fitness,” says Ben. “Moving up in distance is one of the easiest ways to give your body the physiological cues to begin adapting to a fitter future.”

increasing your distance Will trigger the folloWing positive effects on your body:1. Your cardiovascular pump, aka your heart, will become bigger and stronger allowing more blood (and energy via oxygen) to be pumped to your muscles more quickly.2. Your lungs will increase their ability to hold more oxygen and distribute it into the bloodstream.3. Your capillary network - responsible for delivering oxygenated blood to your muscles - expands and increases in efficiency.4. VO2Max – your body’s overall ability to use the oxygen from each breath – will increase.

These positive adaptations take time, and when you’re moving up in distance you need to give your body plenty of opportunity to adjust to the increased demands you’re placing on it. The temptation is to set a target then go all-out to achieve it with body-shattering Rocky-style killer training regimes. If you attack your new distance like that you not only risk injury, there’s also a good chance you’ll lose motivation because you’ll not actually be having much fun.

So, to run for longer, take the long view… over the next six pages we’ll show you how. You won’t look back!

Meet Ben Pocheeben has run for england and is a former british duathlon champion. he is director of lgn Wellbeing (lgnwellbeing.com), a company that provides corporate in-house running clubs for employee wellbeing. ben has a degree in sports science from loughborough university, where he shared track time with paula radcliffe.

continues over>

paris Marathon – the sense of achievement

from running further is a powerful motivator

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PAY JUST £11.00 IN ADVANCE (normally £15.50 on the door)

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WIN T H E U L T I M A T E MARATHON PRIZETICK OFF ONE OF YOUR LIFE-LONG DREAMS BY RUNNING YOUR FIRST MARATHON IN 2012

We’ve teamed up with Salomon to offer one lucky reader the chance of a lifetime. A money-can’t-buy prize of a training run with legend Steve Cram, plus your own personal training plan for the 2012 Kielder Marathon.

The Salomon Kielder Marathon is billed as ‘Britain’s most beautiful marathon’ and follows a trail (not road) that stretches right around the shoreline of Kielder Water in Northumberland. The views are spectacular, and it’s a testing course. It’s also the perfect marathon to try out Salomon’s ground-breaking shoe, the XR Crossmax which combines the cushioning and performance of a road running shoe with the traction, protection, agility and stability of Salomon’s trail-running footwear. We’ll also pay your entry to the marathon, kit you out head to toe in superb Salomon running gear, and give you the latest HRM training watch from Suunto, the Quest, so you can track your progress over the months ahead.

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The Madness ofMont



inspiRation Discover the best outdoor challenges in Britain and right around the world. Having an inspirational goal is one of the best ways to maintain your motivation, and we’ll showcase the best challenges on the planet.

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120 | outdoor fitness oct-nov 2011 121 oct-nov 2011 outdoor fitness |

Climbing Godswith the

Most people don’t spend their summer holiday pinned to a 3,000ft granite monolith high in the Arctic. Most people don’t take on polar bears, -20°C cold and 60mph winds for their annual break. But Leo

Houlding isn’t most people. He’s a climber, adventurer and adrenaline junkie intent on pushing the boundaries of what is possible on rock

“I’m starting to think that retreat is the only wise option. If we do get some good weather and we keep pushing, we’re just

digging ourselves deeper into a hole.” Outside Leo Houlding’s flimsy portaledge it’s -20°C, the wind is howling at 50mph, and for 10 days he’s been pinned to a 3,000ft rock face in the Arctic. “Why?” seems a fair and obvious question.

The answer is because Houlding, a flamboyant 30-year-old climber from the Lake District, wants to make a high octane documentary about what it’s really like to climb one of the biggest, coldest and most serious cliffs on earth. He wants to film the stark reality that is the north face of Mount Asgard. Then, in the style of James Bond, he wants to jump from the top with a wing-suit and a parachute. At least, that’s the plan. Right now, though, he’s stuck in an ice storm several thousand feet up an Arctic cliff. “Oh shit,” he says, face exhausted and gaunt from a week of endless graft. “It’s all gone to shit.”

Although Houlding’s Asgard project didn’t start out quite this badly, not much in the previous weeks had been going to plan. Even before his international team of

climbers and filmmakers arrived in Canada, they were beset by difficulty. Just three months before departure Houlding sustained a crippling knee injury which required intensive physio. Then the international courier lost most of their climbing gear en route to Baffin Island. Next, unusually high polar bear numbers scuppered their plan to skidoo in supplies, forcing them to charter a DC3 to airdrop everything onto the glacier.

But perhaps it’s only fair that such challenges should define climbing Mount Asgard, which in Norse cosmology is home of the gods. “That’s kind of what it felt like the whole time,” says Leo. “The gods kept toying with us, and just when it was looking impossible they’d give us a lucky break.”

Although the $10,000 cost of the DC3 didn’t seem particularly lucky, it turned out to be a highlight of both the trip and Houlding’s remarkable movie account of it, The Asgard Project, made with filmmaker Alastair Lee. “The skydive to the glacier was the coolest thing I’ve ever done,” Leo says. “You’re supposed to slow the plane down to its absolute minimum flying speed, but we all bailed out at cruising speed… and

Words Ben Winston Pictures Alastair Lee

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The scale of the challenge – the 2km tall granite wall of Mt Asgard

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Rugby legend Jonny Wilkinson, 32, is arguably the finest rugby player of all time,

a record-breaking point scorer and World Cup winner. But what got the fly-half to the summit of the sport, reveals Steve Black, his Geordie mentor and elite coach, is a unique life-system they’ve been developing together for the last decade...

into the mind of a champion

t r a i n i n g s e c r e t s

PLUS how to time triaL, LUnchtime workoUt, injUry cLinic

continues over>

Words Ben Wilson

trainingJonny’s mindset keeps him driving forward

Get yourself fitter and faster to do even more outdoors

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rULe 1RECORD YOUR PROGRESS“Every day Jonny evaluates his current performance - the aim is to take responsibility for his actions and note any positive lessons. Then, as he’s improving, he’ll keep referring back to previous days to see how he can build on what he’s already achieved. Writing down these observations influences his subconscious so that next time, when it’s demanded of him, he’ll make even better decisions. As Einstein said: ‘I don’t think much of a man who isn’t better prepared today than he was yesterday’.”

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eventsThe besT ouTdoor challenge evenTs around The counTry over The coming monThs...

RUN CyCle swim TRiaThloN DUaThloN

CannoCk Chase Calling StaffordShireWhat is it? An adrenaline-fuelled adventure race involving trail running, mountain biking and kayaking for teams of three. In a special offer to our readers, the first 25 teams to enter and input the code ‘outdoorfitness’ get a piece of Buff Headgear for each member of their teamWhat’s the challenge? 10km running, 25km mountain biking, and paddle about 1,000m, plus ‘Slippery Wall’ to finishevent FactsSurface: Off-road, multi-terrain including waterWhen: 14 November Cost: £145 per team of three Details: trailplus.com

thE bEst EVEntsFind your next challenge with our detailed listing of the top outdoor events in Britain, from 10K runs to triathlons, sportives to adventure races. Get your mates involved and sign up now.

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eventsThe besT ouTdoor challenge evenTs around The counTry over The coming monThs...

RUN CyCle swim TRiaThloN DUaThloN

CannoCk Chase Calling StaffordShireWhat is it? An adrenaline-fuelled adventure race involving trail running, mountain biking and kayaking for teams of three. In a special offer to our readers, the first 25 teams to enter and input the code ‘outdoorfitness’ get a piece of Buff Headgear for each member of their teamWhat’s the challenge? 10km running, 25km mountain biking, and paddle about 1,000m, plus ‘Slippery Wall’ to finishevent FactsSurface: Off-road, multi-terrain including waterWhen: 14 November Cost: £145 per team of three Details: trailplus.com

Pictures Tony Baskeyfield & Jaques Portal


Gear

IT FEELS LIKE CHEATINGG E A R T E S T W E T S U I T S

A good swimming wetsuit won’t just keep you warm in open water – it will help you swim faster for longer. But which should you buy? Here we test the best mid-range suits for fit and performance

gEaR tEsts Our authoritative gear tests identify the products that will genuinely enhance your performance so you can spend your hard-earned cash wisely. Don’t buy until you’ve read these reviews.

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Pictures Tony Baskeyfield & Jaques Portal


Gear

IT FEELS LIKE CHEATINGG E A R T E S T W E T S U I T S

A good swimming wetsuit won’t just keep you warm in open water – it will help you swim faster for longer. But which should you buy? Here we test the best mid-range suits for fit and performance


If your experience of wetsuits is limited to flailing around in a suit designed for windsurfing or – god forbid – scuba diving, you might believe they’re a hindrance to swimming. But not all wetsuits are the same. Those we’re testing here are the products of 25 years of swimming wetsuit evolution, and are, frankly,

astonishing. If you haven’t swum in a decent swimming wetsuit, the freedom of movement, buoyancy and warmth will come as a revelation. You’ll swim faster, easier and further.

By far the most important consideration is fit. The suit must fit snugly and allow only a thin layer of water to surround your body without pooling into gaps. Your body heats up this water, the suit stops it leaking out (while providing insulation) and bingo – you’re warm. The suit must also offer unrestricted movement and be so comfy that thousands of strokes don’t rub your delicate skin raw. Oh, and if you’re doing a triathlon you’ll want to take it off fast, without tearing it to shreds.

We put these mid-range suits through their paces in several sprint triathlons, at the lido and in open water, to find the best.

IT FEELS LIKE CHEATING

what to look for1 Fit, Fit, Fit this is, by a huge margin, the most important factor when choosing a suit. the trickest materials and latest coatings count for nothing if your shoulders ache after 400m because the suit doesn’t fit. Buy from a shop so you can try on a few; if you buy over the internet, make sure you try it on VERY carefully - fingernail marks mean you won’t be able to send it back.

2 NEck Whether it’s high or low, make sure the neck feels comfortable when your head is looking slightly up (ie your natural swimming position). if there’s any hint of discomfort in the shop it’ll be an abrasive nightmare swimming. if the neck is too loose, you’ll get a refreshing sluice of cold water with every stroke.

3 ShouldERS & uNdERaRm this is the critical area for swimming efficiency and you should be stunned by how close-fitting yet flexible this region is. if it feels restrictive, you’ve got the wrong suit.

4 ZiP You should be able to operate this solo, albeit with some fiddling. if it’s impossible, the suit is too tight or has a badly designed flap.

5 matERial 90% of suits are made from Yanamoto rubber. there are three different grades, ranging from the old type 38 to the latest 40. type 39 and 40 are similar and superb; type 38 is mostly seen in budget suits.

6 WaiSt & thighS this is where the suit will be thicker, to give it the buoyancy necessary to lift you higher out of the water and help you to swim flat. Very strong swimmers (who swim flat anyway) and women (who have more natural buoyancy) should get suits with less buoyant lower legs.

5 coatiNgS Yanamoto ScS is the most common. it’s claimed to be faster, and also helps protect the rubber from fingernails.

7 FoREaRm gRooVES don’t be swayed by these. We couldn’t find any that gave any discernable speed increase. invented by a marketing executive, we reckon.

8 aNklES aNd WRiStS these should be a light, watertight fit. don’t be put off by short legged designs – they make getting the suit off easier because the aperture is larger.

the test teamJohN WEStlakE, 44. Swimmer for 35 years, ex-triathlete, now concentrating on competitive open water swimming.

StEVE hoPE, 49. triathlete since 1985 who’s completed 11 ironmans. trains regularly in open water.


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