Obstacle Mud Runner - issue 18

Reviews · Fuel · Training #lovemud ONE RUN IS NEVER ENOUGH! issue 18

CONTENTS That’s it, summer appears to be over, I’m secretly hoping for a late September heatwave… With the kids back to school and a race heavy diary jam-packed with some absolute corkers, the OCR race season seems to be flying, please tell me you have lots of races booked. If you want to see what’s happening then check out the diary dates on page 31, supplied to us by @ocrbuddy If your race isn’t on there and you’re the organiser, please get in touch with them to have your event added. I’ll bet the first thing you noticed was that Nuclear Races are on the front cover. Woohoo, they have an epic diary of events still left this year, continue reading all about them on pages 8&9 and if you’ve not yet done a Nuclear Race yet, why not? You seriously need to! We’ve got some brilliant offers on our Top Picks pages to help save you a few pennies, I’m sure we’re all feeling the pinch on the pocket a little which is why I really urge you all to get those races booked EARLY so you can secure your race at the best possible price. Tough Mudder offer you tips on page 28 & 29 on how to train and Nuclear Wild Forest Obstacle Activity Centre share details about everything they have to offer too. Did you know you can even have your birthday party there? Hands up who wants a party? More details on page 23. For now, I’ll leave you to read this issue for yourself. Be sure to click on the links that are available to read more. Thank you so much to everyone for making our sport what it is. You’re all awesome. Much love. Donna – Editor Editor – Donna Jenner-Hall 07730 252228 • [email protected] Publisher – Martin Hall 07824 552116 • [email protected] Obstacle Mud Runner is a freely distributed publication across the UK. Contributing Editors opinions expressed within Obstacle Mud Runner Magazine are not necessarily those of the Publishers. Obstacle Mud Runner Magazine accept no responsibility for those comments. No part of the publication may be produced without prior permission from Obstacle Mud Runner magazine. © 2022 Obstacle Mud Runner Magazine. Write to us at: OMR, 11 Hurst Way, Sevenoaks, Kent. TN13 1QN WHY NOT SUBSCRIBE TO ENSURE YOU GET NOTIFIED AS SOON AS IT’S PUBLISHED. Go to www.obstaclemudrunner.co.uk and click SUBSCRIBE. Obstacle Mud Runner Magazine Share Obstacle Mud Runner This magazine isn’t just for you lot, but for your friends too. Forward our link onto a friend, it might just be what they’re missing in life. 14 TOP OFFERS 6 SHOP What’s Hot to have! Part 1 8 COVER STORY #lovemud with Nuclear Races 10 REVIEWS 11: Freetrain 12: Salomon Index Break 13: The Six Pack Revolution from the inside 14: Footwear and underwear 16: Tough Mudder first hand - Stuart Neail 18 FUEL 19: Protein shake hot chocolate 21: Boost your recovery 22 TRAINING 23: Wild Forest Nuclear Races 24: Hyrox – all you need to know 27: Myzone – Maximum Heart Rate 28: Born Barikor– what it takes to do Europe’s Toughest Mudder 30 SHOP What’s Hot to have! Part 2 33 RACE DATES 31: Get your diary out issue 18 *By entering our competitions, you agree for your details to be shared with the Race Director of the event you have entered. Details will not be passed on to any other 3rd party. Follow us on Social Media: OMRmagazine @omrmagazine @omrmagazine Please send your stories, race reviews to [email protected] we might feature them 3 Obstacle Mud Runner is proud to be sponsored by: EDITOR’S COMMENT Editor’s word

4 Formulated by nature. Completed by Hence Each daily scoop of Greens Stack contains 1000s of proven benefits for your body and mind every day, every way. Through passionate and thorough research, we are completing modern nutrition. Use code SCOTTB10 to claim 10% off. TOP OFFERS Voom Nutrition Created by a team who have 2 things in common; an addiction to the outdoors and a dedication to creating sports nutrition products that are both high-performing and great tasting. Why not try their marathon bundle. Palm Rock Retreats A bespoke, private, small group experience to optimise both mind and body. ​We started with the foundation of wellness coaching and a genuine desire for improving peoples health. Our transformational wellness plan combines award winning exercise and nutrition programming from our stunning ‘Palm Rock’ residence in Sotogrande, Spain. Our 20,000sqft facility has 10 ensuite double and twin bedrooms each with its own unique style and charm. Choose to stay solo, with a partner or even hire the whole retreat for your team or family! During your stay, there’s plenty of time to enjoy the facility, whether its squeezing in some extra training in our on site 2,000 sq ft gym or lounging at our poolside juice bar in a hammock, there’s something for everyone. OFFERING SUPERB OUTDOO ACTIVITIES ALL YEAR ROUND DO IT FOR YOU OR FOR CHARITY THE ULTIMATE UK MUD RUN NEXT RUN 4TH & 5TH https://www.voomnutrition.co.uk/ products/marathon-training- nutrition-bundle OR JUST CLICK HERE www.palmrockretreats.com https://hencestacks.com 10% OFF code: OMRMAG10

Inlay sole Textile Lining Textile Outsole Rubber Upper Synthetic/Textile Drop 10 in mm Lug depth 5 mm Heel stack height 32 mm Forefoot stack height 22 mm Weight 298 g Lacing system Quicklace® Waterproofness None COMMANDO 15-16 October 2022 Hever Castle This is the only event that can recreate the mud, sweat and pain of modern day Royal Marines Commando training. Have you got what it takes? Test yourself across a 6k or 12k course, taking on some of the toughest obstacles straight out of the Commando test book. 5 TOP OFFERS Salomon Announces Speedcross 6 is the Newest Edition of the Shoe that Brought Speed to the Trail Available this summer in limited supply and widely available in Fall/Winter 2022, the Speedcross 6 remains true to the legendary roots of the Speedcross family, but with a lighter design (298g) and more powerful, grippy connection to the ground in wet conditions. That enhanced grip is due to an updated outsole with Y-shaped lugs that evacuate mud faster. 25% OFF code: OMR25 www.salomon.com www.commandoseries.co.uk www.fenlandrunner.com Fenland runner are UK stockists for OCR, Trail, Swim Run, Triathlon, Road, Canicross, Orienteering and Gym products. They stock brands such as Oriocx, Icebug, VJ’s and more... OMR readers can get 10% off SHOES using code ALTERNATIVE10 and 10% off CLOTHING using code SPORTHG10.

6 Shop more – See page 30 > SHOP FROM HOME CLICK TO SHOP KITBRIX CLICK TO SHOP CLICK TO SHOP CLICK TO SHOP NORDIC KitBrix Swim Poncho & Kit Bags Garmin Fenix 7 Sapphire Solar GPS Watch Concept2 RowErg Includes the Performance Monitor 5 NordicTrack from iFIT Bring Home Interactive Personal Training powered by iFIT, Access live, studio, and global workouts • Specific activity: Ski Touring, Mountaineering, Alpinism, Expedition, Ski Mountaineering, Trekking • Indoor rowing is an effective full-body, lowimpact workout. Flywheel design minimises noise while maximising a smooth feel. • Performance Monitor 5, givies you accurate, comparable data for every row. Adjustable monitor arm. • Easily separates into two pieces for storage. Caster wheels make it mobile. SHOP FROM HOME


8 COVER STORY #lovemud Set on a family farm in the beautiful rolling countryside and woodlands of Essex, Nuclear Races have been bringing fun to the Obstacle Racing community for more than a decade now. Their multi award-winning courses boast some of the most famous and exciting obstacle builds that the sport has seen Having a fixed venue, they can not only create permanent, grand scale, signature obstacles but a vast array of moveable interchangeable ones - making sure their courses are always different, to keep participants excited and stimulated. As host venue for the 2018 and 2019 Obstacle Course Racing World Championships they use their ten years of experience to continually invest in improving obstacles and are always listening to what runners need and want in a racing experience. Through this continuous evolution Nuclear has earned its place amongst the most celebrated OCR brands. They are known and loved the world over and regularly collect awards for Best Event, Best Obstacles and of course Most Mud! With events for fun runners, endurance athletes and competitive racers alike, this year they also launched their first ever Family Wave. All are guaranteed an event delivering impressive, high quality, achievable, natural and man-made obstacles, designed to test and excite every ability of fitness on beautiful and varied terrain. They also have Rookie races so kids aged 4 – 14 can get involved, get outside and have fun. Whilst competitive runners have rules and penalties in place, the fun runners are told “It’s your race at your pace.” With no forfeits for skipping obstacles, the focus is on having fun, working together, and challenging yourself. There are always members of the Nuclear Family and the fantastic Marshal Crew to offer a hand. Nuclear Races are famed for their amazing support crew, who are well informed and immensely encouraging. Many racers have come away from a Nuclear event raving about the support and with new mud buddies for life. As well as individuals, and friends and family groups, Nuclear Races sees a lot of larger groups attending for Birthdays, Stag and Hen Do’s, Corporate Days, Team Building as well as Charity runners. Whilst some of these are attending bespoke events throughout the year, they also host many groups on race day wanting the full Nuclear Races experience. They have also worked closely with many local and national charities over the past 10 years and are proud of the Nuclear Family for raising over £1M since 2011. As a family business, run by a local Essex farmer, their obstacles are created in their on-site workshop with an experienced build team who are experts at design, innovation and upcycling. Many of their epic obstacles are built from existing machinery and equipment, tying in with the Nuclear Races philosophy of not only putting on a fantastic, fun, and exhilarating event but doing so with the environment in mind.

As a working farm, the environment is very important to them. Nuclear have, for many years, been striving to limit their carbon footprint – using recycled materials for finisher’s shirts, scrapping plastic cups at water stations in favour of drinking fountains and using environmentally friendly products in their foam machines. These are just some of the many ways they are thinking about the planet. Not only do they care about the planet but also the community, being well known for how inclusive they are of both returning and new participants. They’re always very welcoming to people joining the #NuclearFamily, priding themselves on building a race village that has a warm, inclusive, safe atmosphere for all. Whether it’s your first or fifty first OCR nobody will judge you at Nuclear Races. It doesn’t matter if you are there to lose some of that lockdown weight, hit your fitness goal, release some endorphins to get your runners high, or to look after your mental health – you are all part of the family. It’s not only on race day that the Nuclear brand excel at delivering top quality days out. Also at the venue is their award-winning Wild Forest Obstacle Activity Centre, providing training and fitness classes, Birthday Parties, School Trips, Corporate Activities and Axe or Knife Throwing. (See more on page 23) 2019 saw the re-launching of Nuclear High Ropes, featuring Essex’s largest high ropes course, as well as opening Zip Trek at the same site, which has 13 zipwires through the forest and over water. This is ultimate treetop adventure experience. Air Rifle Shooting and Axe and Knife Throwing are also available. Topping it off is Essex’s worst kept secret - the Kelvedon Hatch Secret Nuclear Bunker. Step back in time and learn some history as you glimpse into what life could have been like in the biggest and deepest Cold War bunker to be opened to the public in Southeast England, preserved mostly in its original, operational state. Come and witness the three lives of the bunker, starting with its role as an RAF ROTOR Station, then a brief period as a civil defence centre through to its most recent life as a Regional Government HQ. So, whatever you’re looking for in this post COVID world; a new challenge, regaining your fitness, looking after your mental health, or just having a great day out with friends - get yourselves over to Nuclear Races and you will not be disappointed! www.nuclear-races.co.uk #lovemud 9 COVER STORY

10 obstaclemudrunner.co.uk For Elite Atheletes to Fun Runners 8 All Photos credit of Harm Dommisse R S EVIEW

I do already own the Freetrain v1 and I always thought that would be hard pushed to beat. It does what you need it to do, no complaints from me, but the Hydro 1 is so much more, and I’m really impressed. The main features that stand out for me may seem fairly obvious but let me be ‘a real test dummy’ for you and point out quite simply why this product is so good. 1 Obviously, the main feature is the pocket for your phone. I own the iphone 13 pro max and it fits perfectly. The clear face inside the ‘pop down’ pocket means you can easily see the screen in a second and it is touch sensitive too so if you need to adjust any features on your mobile device or answer a call you can do so without having to remove it from its cover. This is a great feature for if you’re out in the rain as well as just being all round easier to not have to remove it each time you want to do something on your phone. 2 The Hydro Pouch. It holds 500ml fluid in a soft, flexible, easily accessible pouch. Perfect for a midway water stop for both me and my pooch. It fits comfortably in its own little pocket with an adjustable elastic drawstring, so you don’t even notice it’s there. 3 Shoulder and back pockets. The front shoulder pockets perfectly hold (in my case) my #Voom Nutrition bar for that much needed mid run energy boost. The other pocket is ideal for my car key and the back pocket holds a couple of tissues for when my hay-fever kicks in. 4 The easily adjustable side straps enable you to adjust it to fit your own unique body shape ensuring a snug fit anywhere from 28”-52” chest and the zip up front makes it easier than ever to put on. It has ventilation holes to minimise sweat and is reflective in parts so when the autumn nights and darker mornings set in, you’ll still be more visible than anyone without one. I can honestly say I barely knew I was wearing it. There is zero bounce when I run, even with the hydro pack full. I got no chaffing or discomfort. I did take my time getting the fit right before I headed out and I didn’t have to readjust during my run at all. It’s an incredibly handy, wearable product that I would most definitely recommend. Finally, I don’t mean to drop the ‘C-bomb’ so early, but I wouldn’t complain if this was underneath my Christmas Tree this year. 11 REVIEW : FREETRAIN Freetrain Hydro 1 Welcome to the new and improved version of the Freetrain vest Laura Heywood ‘tried and tested’ too and I think it’s fair to say she’s also impressed. She writes… “I’ve upgraded and what an upgrade it is! This vest carries water as well as my mobile phone, keys and snacks and it has a pocket in the back that I could stuff a raincoat, woolly hat or some marmalade sandwiches. The zip up front means the hairband, cap, headphones, sunglasses stay put and don’t get knocked off trying to put it on over your head. I wore mine out mountain-biking and it was perfect and I can see this vest featuring on my dog walks too, being hands-free for those moments when I fancy a pull-up on a low branch or have a sudden urge to vault a gate. I recommend this product!” Priced at just £34.99 from www.freetrain.co.uk

12 Stepping out in style Salomon Index Break, the latest in recovery footwear - Tried, tested, loved. Sliding out of the mud and straight into these is the logical thing to do. Salomon have created the perfect product to compliment their running footwear range and we were lucky enough to test them out. Running footwear and post-run recovery footwear should go together like peas and carrots. After all, you stretch your muscles and cool down after working out hard so why not give some TLC to your tootsies too? Firstly, I’d like to point out just how supportive and well-fitting these are. I went for ½ size larger than my normal footwear which is how I like my trail shoes too and they fitted like a glove meaning my foot doesn’t slip at all in the flip flop. These have a brilliantly supportive arch which allowed my foot to totally relax whilst they recover, and the toe piece is soft so barely noticeable. They are cushioned and comfortable. Supportive but not restrictive. They not only feel great but they look nice too. They’re a unisex shoe, suitable for wear before and after your race and they’re even fully recyclable. Did I feel a benefit from wearing them? Yes, I absolutely did, and I felt good knowing I was taking positive steps to look after my feet. Would I recommend? Without a doubt, yes. REVIEW : SALOMON More details can be found HERE Inlay sole None Lining TEXTILE 100%POLYESTER Outsole Synthetic Upper Textile Drop 2 mm Heel stack ht 24 mm Forefoot stack ht 22 mm Weight 300 g Waterproofness None

13 My Six Pack This is actually about MY experience of The Six Pack Revolution. You may have seen the reviews in the last issue. You can read it here if you missed it… I first stumbled across this program on-line almost a year ago. I followed their social media and watched the results rolling in. What I witnessed was very impressive and I was sceptical at first. Could you really change your mindset, fitness and nutrition, in just 75 days? I decided to bite the bullet and get in touch. I wanted to see whether it really was as good as it appeared to be. And so…. I joined The Six Pack Revolution! I received ALL the information via email. There are quite a few but these are drip fed in so it’s not too overwhelming. They explain the rules, how to measure portion sizes, recipes, food swaps for if your vegan, vegetarian or have an intolerance etc.. All you need is a battle-rope which is available from The Six Pack Revolution shop if you don’t already have your own. You’ll be invited to join a private Facebook group where challenges are set, daily motivation is shared, and you have access to coaches who encourage and advise you every step of the way. Honestly, no question is too daft and it’s highly likely you’re not alone, no matter what your query is. Then comes prep week where you get a chance to get yourself settled, get to know your fellow ‘SPR’s’ and learn how the next 11 weeks will run and of course you’ll need to get your all-important food shop done. I actually saved money on my weekly shop! Once you start, you’ll wonder why you never started sooner. I felt much fresher, more energetic, had improved sleep, better functionality and memory and the results were pretty good too. As with anything, the more you stick to it, the better the results, it just depends how much you want it! I’m not going to give any more secrets away but what I can tell you is, this works. It keeps you 100% accountable so you’re only cheating yourself if you choose to not follow the rules. If you’re not sure what you should be doing, then this is for you. If you do know what you should be doing, but aren’t doing it, this is for you. And finally, if you know what to do and can do it, keep doing it! The friends you make along the way are priceless. Doors for the October wave are open NOW. The all-important details are all here: https://thesixpackrevolution.com REVIEW : SIX PACK @thesixpackrevolution @6packrevolution @thesixpackrevolution

What would you choose? We pride ourselves on giving 100% honest reviews on the products that we test, and I’m delighted to share our thoughts with you. 1 Glycerin 20 Men’s running trainers Best for... n Super soft cushioning n Road running n Smooth transitions Features... n Supreme softness n Improved fit n New lightweight upper Our tester says.. I 100% agree. These are extremely well cushioned and definitely well suited for road running and hard surfaces. Shifting from left to right is effortless with added bounce and at just over 10oz I can see why. 3 Adrenaline GTS 22 Best for... n Added support n Soft landings n Everyday running n Long runs Features... n 20+ years innovation n Excellent cushioning n Smooth transitions Our tester says.. They’re a great looking shoe and are easy to keep clean. Comfort is an immediately noticeable feature, they’re soft and well cushioned with excellent support where I need it most. These have a 12mm midsole drop and weigh 9.0oz. I did a half marathon in these and they looked after my feet brilliantly. No blisters or rubbing, just comfort from start to finish. I have Navy/Yucca/Pink but with so many colour choices you’ll be sure to find one that you love. 4 Dare Crossback run Bra 2.0 Best for... n Support n Smooth feeling n Beathability n High-impact running Features... n High-impact support n Better impact protection n Smooth & secure Our tester says.. Although described as ‘nearly’ seamless, this bra has a completely seamless feel to it. The smooth moulded cups are perfect and hold everything in where it should be meaning you can do high impact exercise with minimal bounce. The reinforced crossback straps and band are comfortable with no chaffing. This bra is easy to put on and take off and it looks great, it’s definitely one of the most comfortable bra’s I’ve tested. 5 Drive convertible run bra Best for... n Adjustable n Switching styles n Coverage Features... n High-impact support n Personalised fit n Nipple coverage Our tester says.. This bra fits extremely well. It moves where I move and offers high-impact, shock absorbing support so I can get on with my workout. The straps are adjustable and can be worn 2 ways. Whichever way you choose to wear it, doesn’t mean you compromise on comfort or support. The bottom band is soft and flexible for maximum comfort and has a standard secure at the back bra fastening. Available in 6 different colours from www.brooksrunning.com 2 Launch 9 Women’s road running shoe Best for... n Feeling quick n Responsive ride n Quick transitions Features... n Lightweight with more midsole cushioning n Added reflectivity n Extra breathable Our tester says.. The first thing I notice about these shoes are how light they are. Just 7.1oz, so that explains why my stride seems effortless. Despite being so light there is good, neutral support and the right balance of cushioning, they actually make me want to run further and because they’re breathable my feet don’t get too hot. There are 7 colour combinations to choose from, mine are pink/fuschia/cobalt and I think they’re stunning. We Tried & Tested these for you from brooksrunning.com 14 REVIEW : KIT 1 4 5 2 3


38 REVIEW : TOUGH MUDDER 16 Is it like Tough Mudder? How often have you heard that saying? Stuart Neail recaps and shares his experience of Tough Mudder South-West. Next stop for me, TM Infinity! See you in the mud. There was no chance of staying dry! Saturday 20th August. Myself and a car full of my muddy friends were on our way to take on the Tough Mudder SW course in Gloucestershire. I’d booked the classic 15km with a group of friends, 8 of us in total, 4 never having done one before. We arrived at 10am for an 11am start. Free parking, a quick registration and off we went into the event village. Clever positioning ensured you had to walk under ‘Mudderhorn’ making it a huge centrepiece in the village. ‘Pyramid Scheme’ and ‘Electrotherapy’ were also there – such a huge buzz! It was so good to see people back in the mud again. A quick change, drop my bag off, then I headed into the start coral for a fun warm up before getting down on one knee to give the infamous TM pledge. We were off! Through plumes of orange smoke with 100+ people and straight into ‘Hero walls’! This is about having FUN, overcoming fears and facing challenges with friends, no timing, just fun. The first water obstacle didn’t take long to come across and was a full submersion. The day was warm and muggy and the water was welcomed even after a few km! The course at Badminton is fairly flat but the course ran well, interspersed with regular obstacles. All the favourites were there with TM making sure plenty of water obstacles were present. With ‘Funky Monkey’, ‘Well Swung’, ‘Arctic Enema’, ‘Augustus Gloop’, ‘Electric Eel’, ‘Blockness’ and ‘Tipping point,’ there was no chance of staying dry! Obstacle were well positioned throughout with just a few queues at some of them. 4 x balance beams straight after the cage crawl ensured a wet and slippery beam one needed to take time to cross. The kilometres were ticking off nicely and with well-placed water stations (3 in total) and a muchappreciated jelly baby or 2, our team were ticking the obstacles, including every one of our 8 all completing ‘Funky Monkey’ AND TM’s rig ‘The Gauntlet’, which consisted of rings and finger ledges mixed in with cheeky door knobs to traverse across! The ‘Blockness Monster’ obstacle is always a firm favourite and no wonder it’s voted one of TM favourites. So many smiles all round and reassured that TM safety crew were at hand if needed. High fives for all of us and on to the infamous ‘Mud Mile.’ True to its name, there was plenty of mud!! Obligatory pose for a photo opportunity, and we carried on. A queue at ‘Tipping Point’ meant we decided to move on from this, as we could see ‘Everest’ and ‘Arctic Enema’ in the distance. ‘Everest’ has 3 levels so all abilities can give it a go. There’s always a helping hand waiting at the top as we never leave a fellow Mudder behind! ‘Arctic Enema’ was the obstacle that one of our group was fearing the most, but when you have nowhere to hide, just the slide through the tubes, you gotta suck it up! It wasn’t as cold as I’d hoped but it was a welcome dip and made the ‘Pyramid scheme’ that followed, a wet and slippery affair! Teamwork is key and with feet on shoulders, heads or anywhere else you can put them, we got each team member up and over the top. Just ‘Mudderhorn’ to conquer, (good luck if you have a fear of heights!) and then what better way to finish than be zapped with electricity through ‘Electrotherapy,’ and with the wind moving the tentacles, there was nowhere to hide! We all crossed the line and got our completion headbands, T-shirts and our free 3-Fold flavoured water (4% alcohol!) All you need to do now, is book your own TM and bring some friends.

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obstaclemudrunner.co.uk For Elite Atheletes to Fun Runners 18 All Photos credit of Harm Dommisse FUEL & RESE T

19 FUEL : PROTEIN POWDER Can you make hot chocolate with protein powder? I don’t really want to remind you, but colder days are coming!! What better way to warm up and refuel after a winter workout than with a delicious protein hot chocolate using VOOM Rapid Recovery Belgian Chocolate and Vanilla protein powder. After a cold, damp run or Obstacle Race this recipe offers the perfect balance of indulgence and a protein hit to refuel and repair your muscles. BUT... Read on to learn how easy it is to make this tasty protein hot chocolate recipe... A delicious protein-rich hot chocolate can be a lovely, indulgent protein source after a workout on a cold day. As a cyclist or runner based in the UK, coming home from a cold, damp run or ride to a comforting post-workout hot chocolate can be a real pick me up. You can simply add protein powder to your hot chocolate to boost your protein intake or kickstart and improve recovery after exercise. Naturally we feel VOOM Rapid Recovery Belgian Chocolate and Vanilla Protein is the best protein powder to go in hot chocolate as it gives a really rich, chocolatey taste and texture! IS PROTEIN HOT CHOCOLATE HEALTHY? As mentioned, a hot chocolate on a winter day can be so comforting and this is especially true if it’s a healthy protein hot chocolate – this hot drinking chocolate, in our opinion one of the best protein hot chocolate recipes, is pretty fulfilling containing 314kcal with only 3.9g of sugar and just over 25g of protein! While it might not suit those who are restricting calories, it would be ideal to refuel and recover after exercise to replenish the muscles or for anyone wanting to increase protein intake. It’s worth noting that adding in the optional cocoa powder and cacao nibs will push the calories and macronutrient totals up. DOES HOT WATER DAMAGE PROTEIN POWDER? There is a belief that hot water damages protein so it won’t be as useful in the body. Whilst hot water may change the structure of protein, the proteins are made of a chain of amino acids and its these building blocks that we want from consuming protein shakes. In short, NO hot water doesn’t damage protein powder, nor does heating protein powder as an ingredient in hot chocolate, porridge or other protein recipes! continued...

FUEL : PROTEIN POWDER 20 WHAT’S THE DIFFERENCE BETWEEN COCOA AND CACAO? When using shop bought hot chocolate powders you may see both cocoa and cacao on the ingredient’s labels. They sound similar, and they are similar in many ways, both coming from the beans of the cacao plant which are then fermented. For cacao, the fermented beans are milled into powder, while cocoa is roasted and processed at a higher temperature. Cacao has a more bitter taste but retains more nutritional value as the beans are a source of iron, magnesium and flavanols with anti-oxidant benefits. Cocoa is slightly sweeter in taste but the roasting process reduces the nutritional benefit somewhat and packets of cocoa often have added sugar or sweetener and sometimes dairy. For taste and flavour, most people tend to prefer opting for cocoa instead of cacao, but that said cacao nibs can work in hot chocolate as featured in the VOOM protein hot chocolate recipe. VOOM’S WINTER RECOVERY PROTEIN POWDER DEAL This winter VOOM are offering you more value with the winter Recovery deal. Currently you can get a free Recover Fudge protein bar and drink shaker when you purchase a pouch of VOOM Rapid Recovery Belgian Chocolate & Vanilla. To redeem your order simply select the Winter Recovery Offer HERE. ...continued Learn more about protein for recovery here

21 FUEL : RECOVERY 8 top tips to boost recovery after running 1 Hydrate Immediately Post-Run Get liquids and electrolytes back into your body as soon as possible to replace those lost in sweat. The VOOM Smart Hydrate is perfect for this with 460mg of full spectrum electrolytes. 2 Post-Run Nutrition: Carbs AND Protein Consume both carbs, to replenish muscle glycogen stores, and protein to help rebuild and repair muscle tissues. The body has elevated nutrient uptake for up to 2hours post exercise so make sure you eat/ drink within this time. Research suggests a 3:1 ratio of carbs to protein can give optimal recovery. 3 Train Hard, Sleep Easy! Sleep, and particularly the REM phase of sleep, is when recovery can occur in the body, so make sure you’re getting enough good quality sleep. 4 Massage Massage can reduce muscle tightness and give the circulatory system a boost which aids recovery at the cellular level by improving nutrient delivery and removal of waste products and toxins. If you can include a semi-regular massage your body will thank you for it! 5 Don’t Run Too Hard! Some runs are in the training plan to allow recovery from longer or higher intensity sessions, so if you run too hard on your easy runs, you’ll accumulate more fatigue rather than recover from past exertions. Running easy when you’re supposed to go easy will help you run fast when it’s supposed to be fast! 6 Self-Massage: Use A Foam Roller or Massage Gun Using a foam roller can be a great way to relieve muscle tension and soreness and improve your range of movement. Recently ‘massage guns’ such as the Theragun Pro have gained popularity as an easier form of self-massage. These guns are a form of percussive therapy seeking similar benefits to foam rolling or massage. Both foam rolling and massage guns can be added as part of a warm up to start increasing blood flow to the muscles too. 7 Ice Baths Or Cryotherapy Not a new concept but cold-water immersion or the use of ice (cryotherapy) has been shown to improve recovery and reduce inflammation and muscle soreness. When submerged in cold water blood vessels undergo vasoconstriction (narrowing) temporarily reducing blood supply and then when out of the cold-water dilation occurs and fresh blood flushes through the tissues. 8 Mental Recovery Don’t underestimate the mental work you do in getting ready for training, running tough sessions, and then reflecting on performances good or bad. If you can give yourself some down time away from running to switch off, you’ll be in a better headspace for your next run or sessions. Thanks to Callum Davidson for his insight and tips on recovery. Read his full story here… To order Hydrate and Recovery and to see what else @Voomnutrition have to offer, click here and enjoy!


23 TRAINING : NUCLEAR Nuclear Wild Forest Obstacle Activity Centre Nuclear Wild Forest Obstacle Activity Centre is set in 20 acres of beautiful woodland at the award-winning Nuclear Races venue, Brentwood, Essex. On offer is a huge mixture of land and water obstacles including Nuclear’s award-winning Lake Zone Wild Forest is renowned for being the number one training and activity centre in Essex and has this year been recognised as the leader in the OCR training market, picking up the OCR Buddy award for “Best OCR Training Facility 2022”. They were also selected to be one of only 10 hosts for the 2022 UK Obstacle Sports Federation Time Trials events. Wild Forest host many fitness obstacle classes, bespoke 1-2-1 training or if you prefer you can go solo with their Pay and Play options. They have their own running club, The Nuclear Races Striders, for all abilities, with regular meet ups and events. Wild Forest offer bespoke Birthday packages for kids and adults, stag and hen do’s, corporate and charity events as well as school trips, for groups sizes from 6 – 350 people. School holiday activities for kids are available all year round as well as an on-site Axe and Knife Throwing range. Wild Forest has also been awarded the “learning outside the classroom quality” badge – a national accreditation recognising both learning and safety, endorsed by the Department of Education. Making it the perfect location for a school trip. For children and adults alike the Nuclear Wild Forest Activity Centre offers the perfect venue for having fun, testing your resilience, learning problem solving and turning “I can’t” into “I can”, bring your team or family together to tackle courses that will forge unbreakable ties. With the multitude of options available they will work with you to create a truly unique and successful event. https://www.wild-forest.co.uk

24 TRAINING : HYROX HYROX: The World’s Fastest Growing Fitness Race HYROX has experienced remarkable growth in Europe and the US, with the World Series in Hamburg seeing 3,000 participants, 10,000 spectators, and live television coverage in 2019. Bolstered by investment from the Infront Sports & Media Group in 2019 and aligned with significant international brand partners, including Puma and Red Bull, HYROX is now continuing its rapid global expansion plans following the curtailment of in-person events in 2022/23. n HYROX is a worldwide fitness race for everybody: with 4 different racing categories to choose from, HYROX is accessible for everyone no matter what level. Take part as a team and split the work or test yourself as an individual. n Athletes compete in the exact same race all around the world: starting with a 1km run, followed by 1 functional movement, repeated 8 times* n Participants can compare Global Rankings: all participants wear a timing chip and receive official finishing times, with comparable results through HYROX’s global rankings across all events n HYROX hosts events in 11 countries and culminates at the end of the season with the World Championships: the fastest 15 times from each division in each city go head-to-head on the world stage to represent their country. The 2023 HYROX World Championships takes place in Manchester. n HYROX fills an untapped gap: the first event to bridge the gap between traditional endurance races with functional fitness, to create a race format for everybody with a unique repeatable, measurable and trainable concept n Born from world-class industry veterans: created by one of the most experienced and successful mass participation race event organisers in the world, Christian Toetzke, together with x3 Olympic Medallist and World Champion, Moritz Furste HYROX was founded in 2017 by Christian Toetzke, an industry veteran in the international cycling, marathon and triathlon world, and Moritz Furste, one of Germany’s greatest ever hockey players and successful entrepreneur. HYROX was born out of the founders’ desire for an event that would bring the endurance and functional fitness worlds together in a format that replicated the activities that regular gym-goers did in their workouts. HYROX bridges the gap between traditional long-distance endurance events and functional fitness and attracts competitive athletes and enthusiasts from all sporting backgrounds. HYROX Race Format: 1km run 1km Ski Erg 1km run 50m sled push** 1km run 50 m sled pull*** 1km run 80m burpee broad jump 1km run 1km row 1km run 200m kettlebell farmers carry**** 1km run 100m sandbag lunges***** 1km run 75 or 100 wall balls****** HYROX Weights UK Season 22/23 Dates: n 15th October 2022 – Birmingham, National Exhibition Centre n 19th November 2022 – London, ExCel n 28th January 2023 – Manchester Central Convention Complex n 11th February 2023 – Glasgow, Scottish Event Campus For more information visit www.hyrox.com

25 THE WORLD SERIES OF FITNESS RACING www.hyrox.com @hyroxworld @hyroxworld @HYROX

38 26 TRAINING TRACK AND SHARE YOUR EVERY EFFORT WITHMYZONE The most accurate heart rate wearable, that helps you train more intuitively. Learn more at myzone.org or get in touch at [email protected]

27 Can you confidently say how much effort you put into your last training session? How often do you walk away from a session with ‘a little more to give’ or, alternatively, spend the next few days in an energy deficit? No matter what level athlete you are, it is not always possible to accurately predict the effort you’re putting into a session, for many reasons. Not only does the above detriment even the most robust training plan, but it can also leave you seeing little or no progression in both training and racing. So, the big question is, how can you train effectively, knowing that you’re putting in the correct amount of effort? Your heart rate is the best way to measure your exercise intensity, as it corresponds directly to your level of physical exertion. Heart rate alone is a difficult measurement to use when training. For a start, what does 123 beats per minutes (bpm) mean compared to 138 bpm regarding exertion levels other than “it’s higher”? Therefore, you should opt for using heart rate training zones. Heart rate training zones explained Everyone’s heart beats a maximum number of times per minute, and this is personal to each individual. Your maximum heart rate (MHR) is used to calculate your individual heart rate zones which correspond to level of exercise intensity, as you can see below. 50 – 59% of MHR: Recovery / easy 60 – 69% of MHR: Muscles are warming up, still breathing easily 70 – 79% of MHR: Breathless but able to speak a few words 80 – 89% of MHR: Really working hard, muscles beginning to burn 90 – 100% of MHR: Pushing yourself to the limit, only able to maintain for short duration Benefits of using heart rate zones in training Personalised. Your maximum heart rate is personal to you, therefore your effort zones are personal to you. This means that a training plan based around the training zones allows for an increase or decrease in fitness, while remaining relevant. Enjoyment and motivation. As evidenced by research, being able to visibly see your effort through heart rate zone training, while working out, correlates with an increase in session enjoyment. This is in line with what many trainers see when their athletes and clients are made aware of their effort Optimal programming. Different exercise zones and intensities are beneficial for different goals, for example training with short bursts of 90-100% can improve your lactic threshold. Similarly, no-one should be training at 80 or above for the predominance of their sessions, you need to include lower-level zones to ensure that you are allowing your body to recover appropriately. Consistency and inclusion. Whether you’re looking to compete in events or just complete them, training is more fun with more people. Myzone is a heart rate monitor platform, that focuses on zone training and with the Myzone community, you can reap the benefits of training within the heart rate zones, while sharing each experience with other Myzone users. Myzone – making zone training simple Myzone is the most accurate heart rate monitor available, with up to 99.4% PPG accuracy and can be worn on the arm, wrist or chest for optimal comfort. By allocating unique colours to each of the heart rate zones, it allows you to see instantly what zone you are training in. You can view your workout zone with ease throughout your session via the MZ-Switch heart rate monitor, which flashes your colour zone for you when worn on the wrist. Alternatively, check your zone on displays in the gym or through the free Myzone app, where you can map your workout effort in real-time. Whether it’s your first event or you’re pushing for the podium, let’s train together, support each other and overcome every obstacle. TRAINING : MHR Myzone Moves For more information visit myzone.org

28 Born Barikor on his Five Training Tips for Europe’s Toughest Mudder Runners will endure the Tough Mudder 10K course, containing 20 world-famous obstacles for 12 brutal hours as they race through the night to fight the elements and see who has what it takes. Without doubt, this event is known to be the toughest event on the OCR (obstacle course racing) calendar. We asked Tough Mudder trainer and previous Europe’s Toughest Mudder participant, Born Barikor, on his top five tips ahead of the September weekend. BODYWEIGHT CIRCUITS “Obstacles will require you to be comfortable holding your bodyweight - working against it is a great way to train, therefore these exercises are perfect.” n Press-ups n Box Jumps n Walking Lunges n Jump Squats GRIP STRENGTH “Throughout the course, you will be faced with obstacles that require you to have a good grip, the stronger your grip, the quicker you will be able to complete that obstacle and move on, resulting in saving precious time.” n Chin-ups n Fingertip press-ups n Negative pull-ups n Hanging knee raises TRAINING : BORN BARIKOR From the 10th-11th September, athletes from around the world will gather at Cholmondeley Castle, Cheshire to take on Europe’s Toughest Mudder in the ultimate test of strength, endurance and obstacle skill. n Reps: 15 n Sets: 5 2 minutes rest inbetween sets n Reps: 5 n Sets: 5 2 minutes rest inbetween sets

29 AGILITY AND BALANCE “Being able to stay on your feet and keeping your balance whilst being agile across obstacles and terrain is an asset. To Improve your overall agility and balance, incorporate these exercises into your workout.” n Bear Crawl (10 seconds) n Burpees n Lateral Box Jump n Press up to Side kick KNOW YOUR LIMITS “Once you stop, that’s when it becomes hard. Therefore, when you are tackling the course it’s important to become efficient, fight the urge to go as fast as you can at the start as you’re bound to gas out towards the end. Don’t worry about anyone running past you, if you struggle with this, remembering to follow a set pace can help. “At my Europe’s Toughest Mudder, I learnt that there was no need to go so fast in the early stages, it was much better to build my pace up throughout and when I felt like I was near enough to the finish line, that’s when I decided to dig my heels in.” LEG STRENGTH “Don’t expect to be running on a flat surface for the entire time, ensuring that your legs don’t burn out after completing obstacles whilst also running at different elevations is key, so here are some leg specific exercises to try out.” n Deep Squat n Reverse Lunge n Hip Thrust n Lateral Lunge TRAINING : BORN BARIKOR Do you think you’re tough enough? Have a go at a Tough Mudder! https://toughmudder.co.uk n Reps: 8 n Sets: 5 2 minutes rest inbetween sets n Reps: 8 n Sets: 5 2 minutes rest inbetween sets

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SEPTEMBER 2022 OCTOBER 2022 DECEMBER 2022 NOVEMBER 2022 10: Pretty Muddy, 5K, Kids, Edinburgh 10: Europe’s Toughest Mudder, Badminton 10: Inflatable 5k, Stratford upon Avon 10: Nuclear Blackout, Blast, Oblivion Maxx, Rookies, Brentwood 10: T3 Farm Challenge, Devon 10-11: Tough Mudder North West, Infinity, 15k, 10k, 5k, Lidl Mudder 11: Kernow Killer and Kernow Thriller, Redruth 11: Pretty Muddy, 5k, Kids, York 17: Monster Colour Run, East Grinstead 17: Shropshire Mud Run, Shrewsbury 17: Born Survivor, Ribble Valley District 24: Banchory Beast Race, Banchory 24: Inflatable 5k, Bournemouth 24-25: Tough Mudder London Infinity, 15k, 10k, 5k, Lidl Mudder 01: Inflatable 5k, Stafford 01: Only the Brave, Thetford 07: SPARTAN London South East, SPARTAN HH12HR Trifecta Weekend, Pippingford Park 08: SPARTAN London South East, SPARTAN Ultra/ Beast/HH/Kids, Trifecta Weekend, European Championships, Pippingford Park 09: Spartan Race European Championship 2022 (placeholder), Pippingford Park 09: SPARTAN London South East SPARTAN Super/ Sprint/Kids Trifecta Weekend, Pippingford Park 09: Boss Hog and Whole Hog, Woodbridge 09: Eastnor Castle Mud Bath, Ledbury 15-17: Commando at Hever Castle, Hever 16: Battle of Lansdown, Bristol 16: Adrenalin Shock, Richmond, N.Yorkshire 22: Kamikaze Adventure Run, Pippingford Park 22-23: Tough Mudder,10k, 5k, Lidl, Manchester 23: British OCR Junior Championship, Milton Keynes 23: Endeavour Swanbourne & Kids, Milton Keynes 29: Brutal – Halloween, Bordon 05: Battle at Blaise, 7k, Bristol 05: Nuclear Fallout, Nuclear UK Challenge Cup, Brentwood 06: Ferny Crofts Mud Run, Brockenhurst 03: Quarry Events - The Hardest Day, Hounslow 10: Inflatable 5k, Peterborough Diary Dates 31 PLAY: DIARY DATES Diary Dates provided by OCR Buddy ocrbuddy.com