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CTS 2010 Stage 3: Portland

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Chesil Beach hit by CTS Litter Pickers

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Portland brings in the New Year in Style!

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South West C2C 2010 Open for Booking

The South West Coast 2 Coast 2010 is now open for booking.  After the success of the 2009 event, we have been bombarded with booking requests and are pleased to announce that both the 'Extreme' and the 'Classic' are open for booking.

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CTS 2010 Stage 2: Gower

This Gower outing was to prove a tad more demanding than hauling the deckchairs or surfboard through the dunes or eating the curry at the end of the ‘Mile’.  I knew a marathon around the Gower was going to be a different kind of new experience and it certainly didn’t disappoint.

I’ve done my fair share of long endurance events, from my inaugural US Athens to Atlanta 85 mile in-line speed skating marathon back in the early 90’s to a spate of 11 Ironman races up to 2007, a couple of 100 mile TT’s, straight marathons (including a rhino at London) – the usual stuff.  With the spiraling entry fees of Ironman I’ve been in search of a new format to feed my need for long endurance racing.  I’d been enjoying long trail runs on Caerphilly Mountain north of Cardiff so figured off-road races were worth a try.  As a starter for five I entered the Go-Beyond multi-lap marathon in Brentwood, Essex.  It worked out better than I’d imagined and so I figured I’d up the ante and search for a purer, more challenging course.  That’s when I spotted Endurancelife’s Gower event.  It just had to be done.

The good thing about a new sport is the new world of products that come with it and trail running is no exception. After a frantic few weeks of product research I got kitted out and before I knew it there I was standing on my old stomping ground in my Raidlight tights, Mizuno trail shoes & one of those silly headbands. A far cry from the surfy baggies & Alder jacket of my youth. I had the mandatory first aid kit, phone, foil blanket, whistle, etc, all packed in and was good-to-go for my Endurancelife initiation.

Due to fallen trees, the new course had been extended to 27.5 miles so not only was I getting initiated in trail racing but technically in ultra running too. It was a real step into the unknown.

It was all very relaxed from the off with lots of light conversation amongst a group of about ten at the front.  I was a bit taken aback by this as when it comes to racing, I’m very much a head down, lets just get on with this mentality.  Some bloke asked if I was going to run with him, to which I replied “I’ll give it a try”.  Little did I know it was a certain Pete Roper and little was I to know how much of a try it was going to be.

I mistook the first check point as a water station, as whlst the others stopped I figured I’d be a cunning fox and take advantage by surging straight through.  The problem was, 1) straight through was the wrong way, and 2) it was a chip timing check point.  After going back & chipping-in I had to work back to the front.

Seeing the two leaders ahead on the Llanmadoc Hill ascent I kept it steady and worked the descent for the catch-up, and then there were three.  It stayed that way until we started to go upwards again, this time onto the exposed ridge of Cefn Bryn about 8 miles in to the course.  Heading towards the top which is the Gower’s highest point, the other chap, Warwick Gooch, slipped off the pace a little as Pete kept pushing on (spot the theme!).  This is when I realized that if I was going to try to run with him I’d have to try all the way round.  There was a stretch where we didn’t see any Endurancelife arrows so Pete slowed with a bit of concern that we’d gone wrong.  This is when I could be of some use.  Having written a mapmyrun of the route along with my knowledge of the area, the rookie could re-assure that we were OK.  “We have to cross that road at some point, Arthurs Stone is over there.  Nice pub down there in Reynoldston” etc, etc.  As we ticked off the slippery muddy miles, the chit-chat was still going strong.  Pete put the willies up me when he revealed his sub 2:30 London marathon PB.  It sounded like I’d be wise to take a page out of his experienced book and follow his pacing.

Coming off Cefn Bryn we hit the next check point at Nicholaston. I had managed to coordinate my wife, kids & parents to be there, the interlude of moral support along with a fresh bottle were a welcome boost. Down through the woods to Oxwich Bay and Warwick had bridged again and was back on our heels.  Switching to a westerly route on the beach the next challenge became self-evident.  South westerly winds were banging straight into our face.  With soft sand underfoot bundled with this head wind I could see the challenge was going to be a lot more than dealing with the tough course profile.

The Endurancelife website states, 'the events will go ahead in all but the most severe conditions. The weather conditions are very much a part of the challenge of trail running'.  Having read this beforehand, instead of getting angry with the wind I just got on with it.  Across the bay and onto the next course characteristic - the coastal path.  It was immediately apparent that the technical aspect was now a big factor, balancing the need for speed with self-preservation, every foot-strike was a potential broken ankle.  On the descents I used my newly acquired Richard Askwith (author 'Feet in the Clouds') mantra “brain on, brakes off”.  When clambering upwards it was more a case of balancing the risky business of redlining with keeping on Pete’s heels.  The closer we got to the finish the more the willingness I had to redline.

Across the first stretch of cliffs, down  in to Port Eynon Bay, I received my second boost from the family.  Seeing my 4 year old son in the distance running on the sand in excitement was priceless, but the sentiments would have to wait if I was to stick with Pete.  Onto the next headland and yet another new dimension to the race – steps and when I say steps I mean big ones and lots of them - lots of them!  Up to the top of Oxwich Point then more steps back down.  We’d been having off & on chats along the way, and at this point I made the observation that “mile splits don’t mean sh*t”.  It was more a case of “go, recover & then go again”.  This game was certainly a far cry from my even-effort events of the past and its rawness and purity was a welcome breath of fresh air.  Especially so, after years of frustration over the prevailing increase in the peletons of drafting cheats in Ironman events.

I’m a big fan of segmentation and had done my homework.  A tough final segment - up, along & down Rhossili Downs was looming.  The route was cruel, as we progressed west The Downs were right there on our shoulder.  Yet we had to keep going to the far south west tip of the peninsula before tackling the side wall of The Downs.

By now the layers had been peeled away, but even at this late stage I still had one of those magic little moments.  It’s one I get every time I see the beauty that is Worms Head and the sweeping vista of Rhossili Bay.  No wonder it was Dylan Thomas’s most inspiring place: 'Even on this calmest day a wind blew on the Worm'.  Gower - what a beautiful place - what a place to have the good fortune to run & experience so much of in a single morning.

So there it was the ugly prospect of getting to the top of The Downs after over 25 miles of trying.  Scary in itself but when there are two of you who had come so far it was as daunting a prospect as any.  With the effort we’d put in it was obvious that we were both uncompromisingly competitive.  Who was going to falter at the last hurdle?

The gradient was as bad, no, worse than I’d ever imagined.  It felt more like a climbing wall than a hill.  At the top and both of us were still together.  How on earth were we going to settle this?  I knew how vertical the drop off the other side to the finish was.  Add the wet conditions under foot from the rain that had just started, and you have the recipe for a hospital visit.  The idea of a cheese rolling competition after over 27 miles of hard running was none too inviting. We somehow managed to string a conversation together and agreed to share the glory.  A surge to the line this late in the game, when all the real work had been done would have been a tad un-sportsmanly.  We shook on it at the top and gingerly clambered down the 85 degree bank.

Job done.  I’m sold.  What a fantastic sport.  Thanks for the initiation Pete.

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7x7x7 Clif Bar Winner at CTS Dorset!

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Doing your Bit for Dorset

Neptune Coastline Campaign

Eco Challenge

The Sunday following the CTS event, saw the first in our new series of Eco Challenges.  A dozen enthusiastic and hardy volunteers from the CTS admirably left the comfort of a warm bed to hit the windswept slopes of Stonebarrow Hill (CP1 for Half and Marathon runners), a Site of Special Scientific Interest (SSSI).  Greeted by the National Trust's Rob Rhodes (Head Warden) and his team, the challenge was set to clear a large area of scrub in less than 3 hours.  After learning that the scrub (gorse, brambles, etc) was over-running the natural heathland and therefore endangering the unique and rare wildlife that it supports, the volunteers were motivated and keen to get stuck in!  With plenty of energy, clearing tools, teamwork and biscuits, the CTS volunteers managed to clear a sizeable area of scrub (approx 2 x tennis court), keeping a roaring bonfire well fuelled for a solid 3 hrs!

The next Eco Challenge is set at Gower and is sure to be equally satisfying and fun.  Please click here to find out more and book your place.

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CTS 2010 Stage 1: Dorset

As the National Trust’s Development Manager for Devon and Cornwall, I was delighted to be introduced to Endurancelife and even more delighted to be able to team up with them to put into action some really useful, practical ways of getting involved in protecting our very special coastlines.

Their commitment to us in helping us to achieve our charitable aim through support of the Neptune Fund was so motivating that I decided to get more involved on a personal level and subsequently signed up for the Inov-8 King of the Coast Challenge. I registered for 4x4 half marathon events; my first race being Stage 1 in Dorset on 7 November. 

As a relatively experienced road runner, I prepared for this first stage by competing in the Eden Project half marathon which took place in October.  Following a lazy couple of weeks in which I took my taper training a bit far (yes, there was alcohol, pies and many cream teas), I thought it might be sensible to get out onto the coastpath near to where I live in North Cornwall in my shiny new shoes and actually experience the holy grail that is trail running.

What a horrid shock!  Running from Port Quin to Port Issac I soon discovered why it is called the ‘rollercoaster’ and with good reason.  Two hours, six miles and some seriously aching calves later, I retired to my sofa in a state of panic and pain (and the inevitable bit of smug, self satisfaction), wondering how I was ever going to achieve double the distance in less than a week’s time.

My decision that week to wimp out of the half marathon and participate in the 10K made the morning of Saturday 7 November much easier to bear.  In fact, I needn’t have worried.  The event was well organised with a lovely compact base and plenty to do and see before proceedings kicked off.  The atmosphere was great and I can honestly say that I've never run in such a friendly atmosphere, with plenty of other people panicking about how on earth they were going to manage such a challenge.

After an excellently delivered briefing, my confidence slowly grew, especially looking around at all the people wearing clean road running shoes.  I know it’s unnecessarily competitive and clutching at straws but my dirty trail shoes made me feel good as we walked slowly to the sea front in Charmouth and the start of the event. 

The race began with a long and sharp scramble away from Charmouth.  Running was near impossible due to a combination of the steep gradient and the sheer number of people trying to stuff themselves through gaps in fences and clamber over styles.  There were a few casualties in the first few metres (that’ll be those road runners) as people tried to acclimatise to the muddy conditions underfoot. 

Sunshine turned to rain as the course took us over some long, grassy downhill stretches (bliss!), towards the first checkpoint and the foot of the Golden Cap.  Scaling Dorset’s highest sea cliff though daunting and slow progress, was not as bad as I thought it might have been.  There was a lot of good humour amongst the other participants and the knowledge that it was all downhill afterwards was a comfort.  The view from the top was unbelievable, as was the sunshine which came out just at the right point.  Fantastic.

After a two mile beach run and a quick dip in the river, I made it back to base in a respectable 1 hour 25 minutes.  My only disappointment being that I didn’t go for it and take on the half marathon as with my original plan. 

Huge congratulations to everyone who participated, especially those like me; who were useless at PE at school, are never going to be a size 8, and make Nigella ‘midnight snacker’ Lawson look positively prudent.  Trail running is not just for fit, athletic types; but for anyone who knows their limits and is prepared to push them a bit.  Or a lot!

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Eco Challenges

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Raid 20 - Event Report

Coming from Newcastle I''ve only ever heard of Endurancelife events, so entering the RAID 20 (sponsored by Montane) for the first time I had no idea what to expect!  With the race format and area being kept secret, all we knew was that the race would last 20hrs, 12hrs on Saturday, a short camp, and then a further 8hrs on Sunday, starting and finishing in Totnes Castle!

After a 6hr train journey from Newcastle I arrived late on Friday to do some last minute kit sorting with the rest of my team, Adventure Sports Magazine.  After completing registration and picking up our complimentary, lightweight Slipstream jacket supplied by the event sponsors Montane, we were ready for the start.  An early morning briefing within the castle walls revealed the race format.  The race would be split into 6 stages.  Each stage had a score format, i.e, you could chose your own route trying to gain as many points as you could.  There would be 3 stages on Saturday & 3 on Sunday.  Each stage would have a cut-off time and most importantly if you were late missing any cut-offs you would forfeit all your points for the next stage and would have to make your to the following transition, where you would be able to continue the race.  If you were late on the final stage of the event, you would forfeit all points for that stage!  This meant it was going to be a very tactical race, trying to gauge how fast you were running, kayaking, biking to get the controls worth the most points and get back before the cut-off!  With the disciplines and controls of each stage kept secret until you started it, no major tactical decisions could be made, just take one stage at a time!

The last control of the day was somewhat adventurous!  The control was placed on a buoy some 25 metres out from the beach.  We stripped off, much to the amusement of two night-fishermen and headed out into the pitch black water, a steep price for the 10 points on offer!  Soaked, cold and heading for the finish of Day 1, the thought of setting up a tent for our overnight camp popped into my mind; in fact, it was the last thing I felt like doing!  We arrived at the stage finish knowing we’d had a good day. Not yet interested in the results we were surprised when we were then given a grid reference for the Overnight Camp and told to use the kayaks to get there!

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Coast 2 Coast: Extreme - Event Report

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Classic Crossings - Event Report

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Classic Cliffs - Event Report

I knew this race would be hard as I’ve run quite a bit on the Cornish coast paths, and with this race billed as one of the UK’s toughest ultras with 57 miles of rugged coast paths and 15000 ft of climbing it was always going to be a tough one. When we got to the little village we were staying in called Clovelly and even the village was built on a 25% hill it was clear this area wasn’t going to disappoint. We rested on Friday as much as we could and tried to sleep before being met by the Endurance Life guys at Clovelly. We were then driven to Port Isacc before being set off at midnight.

Within 20 minutes of the race starting and once we were out onto the cliff paths I noticed I couldn’t see much. I was using the same head-torch that I had been using in the Namibian Ultra, but I couldn’t see a thing. Then an hour in and when the drops to our left started to get a it bigger; as in 400ft bigger, I started to think I might have to do something, so I changed my batteries. It was schoolboy error not to have put fresh batteries in, but its hard to think of everything in these races, I think it takes time to learn, although the idea of taking a swim or dying made the choice of stopping and changing them easier for the sake of losing a few minutes.

We went through amazingly craggy places like Tintagel and Boscastle it was like being in Lord of the Rings just in pitch darkness, and for some reason you’re running like a nutter with a number on your bag and the knowledge you are going to be running for a long time. I cursed that night section a lot, it would have been fine if it weren’t for the vertical cliffs. You would scan the way with your light and realise that 3 feet to your left the cliff just disappeared. At about 2 hours in and after the first checkpoint, Steve and I found ourselves lost on the edge of a cliff with a crazy drop down to the sea. It’s just so hard to follow the exact paths at night. We were standing there thinking ‘surely the organisers can’t have wanted us to run on this cliff?’ It was like full on climbing but without the ropes. But it’s hard to think clearly at 3 in the morning, but eventually realised we would end up in several pieces if we went much further so we turned back.

About 3 hours in and it was obvious that Steve was starting to be in some serious pain with his foot. I could see him trying to hold it together but he looked like he’d just gone 10 round with mike Tyson and he was falling over a lot, it was gutting to see when it’s your brother. At about 4.45 in the morning he was all over the shop, he could walk and that was about it, the sun was starting to rise. We were pretty much in last place, and we had chat about the fact I would have to go this one alone otherwise I would be in danger of not making the cut off times. So I gave him a hug, tried not to cry, and legged it.

We’d  done 5 hours in the bloody twilight zone, but I felt as fresh as anything now that it was daylight and I could see where I was going. In ultra marathons you should really pace yourself, but I couldn’t really be bothered at this point when I left Steve and I felt great so I went for it. I ran flat out for the next 2 hours 30, overtook about half of the field and came into halfway, not too far outside the top 10. I had told my girlfriend that I would call her halfway round ‘when Steve and I would be going for a swim and taking the race nice and easy’… as it happened things don’t always work out to plan!

What hits you running the coast paths is the distance. A mile on the coast feels double what it normally does, so you have to get your head around that. After half way I was caught up by Vicky Skelton Britain’s top female ultra runner, so I ran with her for around 3 hours, she was treating this as a training run, and with her record of running 131 miles in 24 hours, this was just a little jog for her! She was great, although I had to drop off her pace after a while as I was getting very low on energy, coupled with her being a bit good! I find it hard knowing how much or what I should put in me. So I ate some food and drink, and soon was feeling better again. The rest of the race for 6 hours I then ran on my own. I really enjoyed that, as I got to experiment with how hard I could push myself. I started drinking from the streams and cooling myself off in them. That was like heaven, as I find my body and feet really heat up doing these races. I didn’t ever look at the map as all you had to do was stick to the coast path really, a task that was much easier during the day. Keep the sea top your left and were on track. Some of the beaches I went past were just wild, it was a lot not to stray off the path and just go for swim instead.

During this race unlike our desert race, I didn’t stop at the checkpoints for any longer than a couple of minutes, I did however chat to all the walkers I saw on route. The majority knew there was a race going on and looked at you like you were crazy. One couple asked what the prize was, ‘to be able stop running at the end’ I replied.

Near the end at about 14 hours in I was nailing myself into the ground up yet another hill maybe at 50 % gradient and breathing like a psycho when I got a text from our team mate Darren saying ‘how did it go lads?’ It’s moments like this that make you laugh. I felt like replying it ‘it still f******g going!!! and its still f******g painful!!!’ but didn’t have the energy.

Within the last few miles I thought a couple of people were catching me as I entered some very steep wooded valleys. I thought I could see them at the top on the other side as I was just leaving them, so I tightened my bag up and pushed on as hard as I could. As it happens no one came in for quite a while after me, so I must have been imagining it! It was funny having this kind of adrenaline after 15 hours of running, but I used it to motivate myself. The last few miles seemed to go on forever, but as I reached the village of Clovelly some 16 hours after starting I just felt pumped. I ran down the village street which was pretty much the gentlest slope I encountered on the whole run. I then stood in the sea for a long time, something that I had been dreaming of the whole race. It was an brilliant and brutal race by the Endurance Life guys, but one of the most amazing runs I've done in my life.

Lessons learnt.

1. Always have a good light when you are running on cliffs that can kill you.
2. Never underestimate the British coastline.
3. Don’t drink from the streams, as they are not made from Evian water…*

*I spent the Sunday travelling home on the train vomiting my guts up into a tiny sink in the train toilet, it was as fun as it sounds!

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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.

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Classic Quarter - Event Report

The Classic Quarter Coastal Ultra came of age this year, a fantastic turn out and one of the best days of the summer so far, combined to make it a day to remember.  A total of 206 people registered to take part in this, the third edition of the event and the majority were solo runners, the remainder being relay teams of four or pairs.

The day started early for everyone with the transport from the car park at Lands End bound for the start at Lizard Point, leaving at four am!  The bus trip provided an opportunity for an extra hour sleep or a chance to contemplate the challenge ahead of running back to Lands End, along 44 miles of the spectacular SW Coastal Path.

Dawn broke with the promise of a long hot day ahead, the views from Lizard Point were suitably inspiring and the atmosphere was one of nervous anticipation.  After the obligatory welcome and safety briefing presented in the southern most car park in England, the event got underway. The start was staggered, with the solo runners setting off at 6.16am followed by the teams at 7.16am. 

As the day unfolded it became clear that the temperature was going to be influential, even with water stops every five or six miles, it was always going to be difficult to consume enough fluids to stay hydrated. The pace from the start line was furious and it was never going to be maintained, or so people thought!  The front runners started to pull away immediately and it was a great sight to see the line of colourfully clad athletes stretching out into the distance along the 1st narrow section of Coast Path.

Less than an hour into the challenge, the 1st of several calls came into the event officials that there had been an accident involving a lady runner; it transpired that a slip and a trip on a tricky descent resulted in an ankle break and a Coast Guard helicopter evacuation to hospital.  The policy of ensuring that all participants in events of this nature carry a minimum of safety kit paid off again as fellow runners were able to contact the emergency services straight away, and comfort the injured party using their kit until the rescue services arrived.

As in previous years, the relay team category of the event was hotly contested, and the 3 change over points were exciting places to be, with waiting team members and supporters alike really getting into the occasion.  As runners arrived at the transition areas there was a flurry of activity as timing chips were checked in and handed over to the next team runner in-line.

The last weekend in June is traditionally one of the biggest celebrations of the year for residents of Penzance and the surrounds. The Golowan Festival culminates in the Mazey Day weekend festivities which attract large and enthusiastic crowds from all over Cornwall.  With the weather forecast to be warm and sunny, it was always going to be a really busy day.  The South West Coast Path weaves its way through the town and the celebrations provided runners with a colourful backdrop and a change from the tranquillity and remoteness of the rest of the course.

Coastal trail running is always full of variety and surprises, and never more so than on this occasion when, in addition to the usual dramatic back drop of the coastal scenery, runners were treated to sightings of basking sharks and adders along the way.  At Lamorna Cove there were reported sightings of up to five basking sharks in the shallows at the same time!

The Classic Quarter is a big challenge,  the 44 mile course includes several of the more challenging sections of the SW Coastal Path, there is also a vertical gain of 2100m to contend with and varied and often technical terrain under foot to tackle.  Even for experienced and well prepared runners this is a challenge that can not be taken lightly, with a course record of 7hours 15 minutes and an average finish time of 11 hours it requires a sustained physical and mental effort that is difficult maintain in hot conditions. 

The Idea for the Classic Quarter was inspired by Simon Tregonning a local Cornish Businessman, surfer and endurance athlete.  The idea of combining a tough physical challenge with raising funds for charity is not a new one but it works so well when the size of the challenge causes people to sit up and take notice.  Cornish Hospice Care were the beneficiaries of the event and it is hoped many thousands of pounds will have been raised on the back of the efforts of everyone involved.

The Classic Quarter is now also an official qualifying event for entry into the ultra Trail Du Mont Blanc (a famous ultra trail event around the base of Mt Blanc) It is worth two points of the four points required to apply to take part in the event, and a number of runners taking part in the solo category were using the event as a training and qualifying points gathering exercise for an attempt at the event in the Alps.

The results from this year’s event are available to view here. Mentions must go to solo winner Pete Roper from Dorset who managed to shave 3 minutes from his own course record set in 2008 after having fallen through a roof just two weeks before the event!  Well known Cornish endurance runner Bob Brown also took part in the event and used it as a launch pad for the beginning of his preparations to run across Russia next year. 

Fittingly the finish line was outside the Lands End Hotel, and a good crowd welcomed home the hot, tired and sometimes emotional participants.  Well earned and coveted Classic Quarter t-shirts were handed out to finishers and a nourishing pasty and a For Goodness Shake helped get the recovery process underway.  Once a good proportion of participants were back, a relaxed presentation was conducted and cups and medals issued to top placed solo and team participants.

The 2009 Classic Quarter was a big success, not only did more people than ever before take on the challenge of running the entire distance but substantial amounts of money have been raised for a worthy cause.  It was also a pleasure to experience some of the best coastal views in Britain, and the memories of  basking sharks at Lamorna and looking down from The Minack Theatre on crystal clear waters and the sandy cove beaches of Porthcurno, framed against azure skies will be etched on many memories.

The Classic Quarter is one in a Summer series of three Coastal Ultra Marathons hosted by Endurancelife.  For more details about the remaining 2 events in the series (Classic Cliffs and Classic Crossings) please visit www.endurancelife.com

Endurancelife would like to thank the following, for their invaluable support in helping the event take place:

The National Trust
The Western Morning News
RM Coast Guard
For Goodness Shakes
Classic Cottages
Cornish Hospice Care
The Wave Crest Café at Lands End
The Lamorna Cove Café
The Lands End Hotel
Budock Vean Hotel
Minack Theatre

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Win 210 Clif Bars!

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CTS Stage 7: Exmoor - Event Report

Saturday 9 May saw the Endurancelife Coastal Trail Series 2009, sponsored by Inov-8, make its last stop on its coastal tour at the dramatic and beautiful location of Exmoor, North Devon.  The final venue in the seven part series lived up to everyone’s expectations and the trail runners were treated to yet another glorious day of competition.

Widely regarded as the toughest yet most spectacular course in the series, the Exmoor event ticked all the right boxes:  superb scenery, diverse mix of landscape, fantastic trails, demanding course, minimal road, slick organisation, great atmosphere and yet again perfect weather conditions!

The event was once again based from the Hunter’s Inn, nestled deep within the Heddon Valley.  For the majority of the 500 strong field, this was their first time to this part of North Devon, and all were blown away by the sublime beauty of the event location and the surrounding areas.

The various courses of 10K, Half Marathon and Marathon distance all managed to take in the very best trails and showcase the extreme diversity of the region: the dramatic North Devon coastline, the open moorland of Exmoor and the densely wooded valleys that give the area its reputation as resembling parts of Switzerland! 

As with all events in the Coastal Trail Series (CTS) the emphasis was on self reliance, adding to the sense of adventure.  And at times, the Exmoor course quite literally pushed people to the edge.  With narrow paths cut into steep-sided cliffs and a 300 ft drop down into the big blue, the trail running undertaken was, at times, more akin to fell running: lung busting ascents, calf burning descents and equal amounts of stunning scenery just around the next corner, or over the next hill!

With the sell out CTS 08-09 coming to a close, all eyes are on the dates for next year which have just been released and are now open to booking.  Please visit the CTS 09-10 pages more details.

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Living Coasts Win Adventure Quest

Meanwhile, a team from Exeter-based law firm Michelmores claimed first prize in the men's event, ahead of Paul Carpenter Associates of Kingsbridge and the National Trust.

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Endurancelife to Support the National Trust Neptune Campaign

The National Trust’s Neptune Coastline Campaign

The National Trust’s Neptune Coastline Campaign was set up in 1965 to protect, conserve and provide access to our coast for future generations.

The National Trust own 716 kilometres of coastline in the South West which represents 63% of all UK coastline owned by the National Trust.With this ownership comes a great deal of responsibility and whilst acquisition remains important, maintenance and refurbishment of coast paths and properties is now a priority.Generous donations to the Neptune fund make this possible.

For every stage of the Coastal Trail Series that you enter Endurancelife will make a donation to the National Trust’s Neptune Campaign.This campaign was set up in 1965 to protect, conserve and provide access to our coast for future generations.

We have decided to support the National Trust’s Neptune campaign because as a company, we are committed to protecting our natural environments so that they can be enjoyed by all, now and in the future.All of the CTS routes cover National Trust land at some point.Without the National Trust, these paths would most likely be of a poor standard (if they existed at all), or land would be privately owned and Endurancelife events would not be able to take place.

We have set a fundraising target of £30,000 for the 2010 Coastal Trail Series.

Please help us to support the maintenance of the coastline so that it can continue to be enjoyed by trail runners and everyone else in years to come. If you would like to join us in supporting the Neptune Fund please make a voluntary contribution (no matter how small) when you book your CTS2010 place.

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Coastal Trail Series 2010 Dates

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Coastal Trail Series 09 Photo Comp

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CTQ Stage 6: Cornwall Event Report

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CTS Stage 6: Cornwall Event Report

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Lactic Acid

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Devon Coast 2 Coast

For all the latest information about the two day Devon Coast 2 Coast and the new Extreme version, please visit Devon Coast 2 Coast

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CTS Stage 5: Pembrokeshire Event Report

As the 430 strong field of adventurous runners started to trickle their way into the picturesque coastal village of Little Haven in South Pembrokeshire, everyone was struggling to believe just how fantastic the weather was – again!   The Coastal Trail Series has seen its fair share of bad weather over the years, but 2009 has seen a change of fortune allowing these stunning race locations to be displayed in all their glory.

This stage of the Coastal Trail Series was hosted in yet another special location, in Britain’s only Coastal National Park, Pembrokeshire.  A must-visit destination of the UK, the field had a truly international feel about it with numerous Kiwis, Aussies, S Africans and mainland Europeans in the field.  There was also a strong and ever-cheerful Irish presence, making the journey across the pond on a popular ferry route. 

With all participants registered and safety briefed for their respective race (Marathon, Half Marathon or 10K), it was ready for the off.  Starting from the seafront, runners soon found themselves negotiating this wonderful stretch of coastline.  They soon realised why it is an entry requirement to wear trail shoes, as the slippery mud and exposure cliff paths was ever-more apparent.

The route followed the coast path, working its way south west.  The sun beat down as runners weaved their way in and out of the quiet sandstone coves and along rocky cliff edges.  This section offered magnificent views over the Atlantic, with numerous mega sized tankers awaiting entry into the UK’s largest natural harbour, Milford Haven.  As an area renowned for it marine and wildlife, some runners even caught sight of seals and rare sea birds – a welcomed distraction from the challenging terrain!

Once all runners had completed over half of their distance, the route turned inland across some fine Welsh countryside.  A short section back on the coast path and finish-bay was in sight.  A gentle downhill assisted tired runners across the line, where supporters gathered to cheer and applaud.

After collecting their finishers’ medal, Tshirt and meal, many headed straight for the pub to watch the nation’s beloved game (rugby).  Others opted for a slightly different means of refreshment, choosing to ‘cool-down’ with a stroll along the water’s edge of the beach.

With only two stages remaining of this epic trail running series, the demand for places in the series very high.  Only a handful of places remain in the Stage 6: Cornwall event and the final and awesome) event, Stage 7: Exmoor.  To book your place, please visit www.endurancelife.com. 

Congratulations to all those who took part at Pembrokeshire, and we look forward to seeing you all soon!

Marathon

Men

1. Andrew Hill  03:28:21
2. David Ross  03:32:50
3. Adam Holland  03:34:17

Women

1. Michelle Laws  03:51:47
2. Claire Akin-Smith  04:06:03
3. Jen Timms  04:08:35

Half Marathon

Men

1. Niall Riddell  01:39:15
2. Paul Mahon  01:49:19
3. David Lodge  01:50:55

Women

1. Beth McCluskey  01:54:29
2. Kat Steed  01:57:27
3. Dawn Gibbs  01:59:29

10K

Men

1. Matthew Hammerton  00:43:13
2. Oliver Mytton  00:43:40
3. Lawrence Percival  00:49:59

Women

1. Nancy Hill  00:56:12
2. Becky Griffiths  00:57:17
3. Michelle Pank  00:57:32

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CTQ Stage 4: South Devon Event Report

The Endurancelife Coastal Trail Quest (CTQ) Stage 4: South Devon was selected as the opening qualifying event in the Trail Cyclists’ Association’s National Series 2009.  Anticipation was high as participants arrived at the event base in Beesands, and those who entered were treated to a superb day of mountain bike orienteering.

Based at the picturesque and traditional fishing village of Beesands in this glorious area of Devon, the event base was perfectly positioned for exploration of this Area of Outstanding Natural Beauty.  As entrants registered the early morning sea air had started to lift and everyone was soon basking in glorious sunshine.

Almost 100 participants entered the event opting for either the Short Score (3 hour) or Medium Score (5 hour).  Both classes took in the very best views, landscape and off-road cycling terrain that the area had to offer.  

Most riders chose to head for the southerly-based controls, several of which were sited in idyllic coves along this stunning stretch of coastline.  Those who headed north were required to stretch their legs a little but were rewarded with some high scoring controls.  Naturally there were those enthusiastic few who went for them all!

One thing no trailquester could avoid was the hills.  This area surprised most people with it’s uncompromising number of sharp climbs and descents.  The course was designed to showcase the little known mountain biking potential of the area and it certainly did that by utilising its extensive network of green lanes and bridleways.  The narrow lanes, banked steeply by hedgerows offered glimpses of sublime panoramic views, making the on road cycling feel like it was off road.

As the day drew on and participants started to trickle in, some impressive scores were being registered in both classes.  The big question on everyone’s lips, would it be cleared?  This was deemed achievable by course planner Will Turner, but would require a big effort and superb performance.  After much effort James Hunt (363 points) and Mark Stodgell (360 points) just missed the clean sweepby one control.  A tight finish reflecting the competitive riding.  Ali Northcott was first female and third overall with an impressive 325 points.

Congratulations to all those who took part and good luck to all those competing in the National Series!

Short Score Results:  3hr, 375 total points

Solo:

1. Dan Sullivan – 212 
2. Matt Gorman – 176
3. Ewan Gibb – 130

Pair:

1. Rachel Clay & Caroline Goward – 160
2. Jim Kemp & Nick Gillon – 156
3. Simon Hall & Ken McCormick – 145

Medium Score (5hr) Results:  5hr, 375 total points

Solo:

1. James Hunt – 363
2. Mark Stodgell – 360
3. Ali Northcott – 325

Pair:

1. Paul Cant & Steve Monk – 230
2. Steve Whitehouse & Andy Jukes – 230
3. Dawn Statham & David Sykes – 205

For full results click here.

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Festival Welcome for Ultra Series

Runners who compete in the Classic Cliffs epic this summer can look forward to a post-race party of equally epic proportions. As they race down Clovelly's famous cobbled street to cross the finish line by the harbour, runners will find the seaside village gearing up for its annual Maritime Festival on Sunday 26th July.

It's expected that the majority of runners will reach Clovelly by late afternoon on Saturday after leaving Port Isaac under cover of darkness in the very early hours. No doubt the village will be in festive mood and keen to kick-start the celebrations. The party continues on Sunday with a variety of family entertainment on offer at the Maritime Festival.

One of the highlights, we're told, will be Merlin Cadogan performing a unique stunt which involves escaping from a 10ft chain with his head in a diving helmet filled with water whilst juggling with fire. It would seem Merlin, like most of our runners, enjoys a good challenge.

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Training for your First Off Road Triathlon

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CTS Stage 4: South Devon Event Report

Stage 4 of the Coastal Trail Series took place in South Devon on Saturday 21^st February.  The seaside village of Beesands welcomed over 500 runners for the 10K, half marathon and marathon events with The Cricket Inn once more playing host to the Endurancelife Race Base.

Runners who rose early to register ahead of the hoards were treated to a spectacular sunrise over the bay which set the tone for the day ahead.

From the start line outside the pub, runners were sent on a short loop around the village green, spreading the field out before joining the narrow coastal path.  On south to Start Point where the 10K runners were routed inland, leaving the others to negotiate a series of exposed rocky cliff edges towards Prawle Point.  Here it was time for the half marathon runners to leave the coastpath behind them, heading inland and up a punishing incline to the village of East Prawle.  Sticking to the coast for a few extra miles, the marathon runners continued on to East Portlemouth before they too turned back inland and eventually joined the 10K and half marathon course.

Away from the coast, the runners encountered a mix of technically challenging paths and bridleways.  Steep and rocky, some with treacherous gullies carved out by the winter's heavy rainfall, these inland paths provided no let up.

As the shorter distance runners headed for home, enjoying a mile of downhill to the finish at Beesands, the marathon runners were sent on to Stokenham and through the Slapton Ley Nature Reserve before emerging onto the coast at Slapton Sands.  With the sea to their left and the Ley (lake) to their right, the runners enjoyed a couple of flat miles to Torcross before the last climb and descent into the village of Beesands.

Once over the finish line some runners took to the beach, wading out into the sea to cool their limbs before collecting their finishers' medal and T-shirt and tucking in to the tasty chilli provided by the pub.

For many, the afternoon was then spent soaking up the last rays of sun with a pint in hand, comparing memories of an awesome day.

“After the race I was basking in the sun, sitting on the beach and watching people walk into the sea to try and save their legs! It was great watching many of the kids that were around rolling down the pebble beach towards the sea and competitors wandering around with a well-earned pint. At that point I thought that there couldn't be many people in the country feeling as fulfilled and contented as us lot post-race.” - Emma Whittlesea (Half Marathon)

Congratulations to everyone who took part and very well done to the category winners!

See you at Stage 5 in Pembrokeshire on March 14^th…

Marathon

Men

Women

Men

Women

Men

Women

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CTQ South Devon in TCA National Series

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Coastal Ultra Series

Three utterly stunning linear courses that boast tough terrain, incredible views, and some seriously impressive elevation statistics.

Classic Quarter: 45 miles: Cornwall: 27th June
Classic Cliffs: 55 miles: N. Devon: 25th July
Classic Crossings: 35 miles: S. Devon: 22nd August

Enter solo to take part in one of the UK’s most demanding long distance trail running events.

Enter as a relay team or relay pair to take part in the biggest and most exciting team trail running event in the UK!

10K Runners: Get some mates together and enter as a relay team of four!

The relay category gets VERY competitive and is great fun. You each run one leg at a time and the three members who aren’t running wait for you at the next transition to cheer you in. The pressure not to let your team mates down makes you try harder than you would alone, and having them there rooting for you makes it all worthwhile!

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CTS Stage 3: Portland Event Report

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New “Trail-X Tri” Off-Road Triathlon Series

The new Trail-X Triathlon (Trail Cross Tri) series will run between May to September 2009 at four spectacular locations.

Uniquely this series offers two separate classes, S-class and K-class. Both classes have identical mountain biking and trail running stages, the only difference comes at the wet stage where S-class competitors complete an open water swim, and K-class competitors complete a sit-on-top kayak stage. All K-class competitors use identical kayaks and paddles which are provided by Endurancelife, previous kayaking experience is not a pre-requisite to participation and novices are warmly welcomed.

Demand for this format of event has developed out of mounting interest from three different types of athlete :–
• Traditional road tri-athletes keen to test themselves over rough terrain
• XC mountain bikers keen to branch out into multi-sport without having to shave their legs.
• Adventure Racers who are keen to experiment with triathlon or simply participate in a solo capacity.

It is this broad cross over appeal that gives the series its name “Trail-X Tri”. The rough terrain courses make Trail-X more challenging than traditional triathlon courses of similar distances, but also make the whole experience a lot more fun!

Devon, Dorset and Sussex will each host a one-day Trail Cross event this summer with three different distance categories to choose from across both the S-Class and K-Class. The ‘Sprint’ category’s shorter distances will appeal to those who are new to triathlon. Meanwhile the longer ‘Sport’ and ‘Stamina’ categories are pitched at more experienced multi-sport athletes.

Entries are now open for all events in the Trail-X Series. Book your place now.

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Post Event

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Event Day

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Pre Event

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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.

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Adventure Racing

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Trail Running

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Coast 2 Coast: Six Week Training plan

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I can’t stop eating.

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Lactic Acid

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Training for your First Off Road Triathlon

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

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Breathing Made Easy

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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

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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.

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7x7x7 Clif Bar Winner at CTS Dorset!

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Win 210 Clif Bars!

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Coastal Trail Series 09 Photo Comp

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Mens Fitness Sept 09

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Coast Magazine July 09

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Running Fitness March 09

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Runner's World July 08

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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 . . .

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Team EL Race Report - C2C: Extreme

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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.

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Erika Henson

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Ian Grace

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Mark Bottomley (Team Captain)

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