Karl meets Kilian ©suunto ©sebmontaz

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Many thought there would be some tension between Karl Egloff and Kilian Jornet. After all, Karl has broken 2 of Kilian’s records.

View the original Suunto post HERE

“Nothing was set-up,” says the film maker Seb Montaz. “It was really the first time they met. They were both excited to meet and I hope people see them laughing together – there was no rivalry.” – Seb Montaz

But I already knew the answer and Kilian summed it up himself when he said after Aconcagua:

‘Records are there to be broken!’

So what happened when the duo met up in Chamonix?

Video ©suunto ©sebmontaz

You can read my interviews with Kilian HERE and HERE and HERE

Read about Karl HERE

And listen to them both in my podcast HERE

The Berghaus Dragons Back Race Day 5 2015 – The back is broken

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‘So what a week, what a journey, impossible to explain how tough, how mentally and physically challenging it was but also how spiritual it has been. Cut off from the world, no social media, no showers, just living in the wild with a group of equal enthusiasts.’ – Mike Evans

It’s over! The Berghaus Dragons Back has been broken. Mike Evans sums it up above, how do you compress the highs and lows of an incredible hard 5 days. For the tough and tireless 66 who completed the full race, the emotion (or lack of) was poignant in Carreg Cennen Castle. For some, it was just too much. I can understand it, 5 days of exhaustion, fatigue and stress and finally it’s over. The simple crossing of a line and a final ‘dib in’ and it was job done.

Some smiled, some laughed, some looked bemused at the assembled group who clapped and cheered; it was all too much and a lack of words summed up the the journey undertaken more than loud chants of yee-ha!

This select and hardy few may well have broken the back of the Dragon but it had been a a touch and go affair for all. Even race winner, Jim Mann said on the final finish line:

‘Dense cloud, rain, cold, difficult navigation, I could have done without that today!’

But slay the Dragon they did and at the evening awards ceremony, race director Shane Ohly summed it up very well:

‘It seems wrong that I have to countdown the finishers from 66 – 1 as it emphasises the top of the field and places a priority on them when in reality, everyone here is a hero.’

The racing and the finish line was full of stories. As you would expect, every single finisher (and non-finisher) had a very unique story to tell. Old to young, these stories will be discussed in time to come and as time passes, more will be revealed. For now, the journey is too raw, too sensitive, the enormity too big to understand. I said during the race that lives would be changed as the race progressed through Wales. I witnessed at first hand how the weak became strong and the strong became weak. It’s the nature of the event. It’s meant to be tough and those who didn’t complete this time, for whatever reason, will learn and I am sure will be back in 2017 for the next edition.

The final day was not without drama. A wet day, conditions proved to be very tough and post race many commented on how difficult the navigation had been in the white out conditions, driving rain and strong winds. It’s somewhat ironic that as Pavel Paloncy crossed the line first, the sun and dry weather followed him and all assembled were treated to a warm and sunny afternoon with incredible views. Paloncy would almost certainly have been a contender for a podium place had he not taken a bad fall on day 1 resulting in hospital treatment.

Mann will of course be remembered as the Dragon Slayer of 2015 but notably it was the year of the ladies with Paris, Pascall and Wraith featuring in the top 10 throughout the race and all 3 of them placing in the top 6 – Paris 2nd, Pascall 4th and Wraith 6th. Just like in the original race when Helene Whitaker showed the men a thing or two, 2015 had all the potential for a repeat performance and this was something Ohly touched on at the awards:

‘Despite the so called ‘advantages’ men have, ladies once again triumphed at the Dragons Back Race and I think that it is brilliant. All 3 ladies raced incredibly well and Paris had all the potential to win the race outright.’

Father and son team Glenn and Huw Davies in many ways provided me with a raw insight into the race. Having lost my father way too young I watched this duo battle the terrain as one. Joined together from beginning to end they witnessed each others highs and lows in a way that is beyond comprehension. Ever day I looked at them, envious of the time they were having together. What they shared is beyond special and I can only wish that I had had that opportunity in my life. When they finished in the castle it was a whirl of emotion for the duo; it all proved too much for young Huw (just 22), ‘I am real proud of my dad!’

It’s funny, all assembled, big to small, old to young suddenly got something in their eyes… maybe it was the wind or the midgies?

Joe Faulkner, legend that he is completed the very first Dragons Back Race and in 2012 he came back for more. Completing the 2015 event makes him quite the unique individual. He is the only person ever to complete all 3 Dragon Back Races. Wow! As a just reward, Ohly offered a tribute to Faulkner at the awards ceremony and acknowledged how instrumental he had been in Ohly’s own rise and development in the sport. As a nod of recognition, Ohly asked Faulkner to offer the awards to male and female winners; Jasmine Paris and Jim Mann.

Beer was flowing, spirits were high and as Paris and Mann sat down with awards in hand, the 2015 Berghaus Dragons Back race came to a close.

I can’t help but think there a great deal of runners (and marshals) today sitting, looking around and thinking, ‘What next?’ Races are like that, they make you, they break you, they inspire you and they take you to the lowest of the low and highest of the high. Plans are being made. What’s next?

It may very well be a new adventure, a new challenge, another race, maybe even recovery  but I know one thing,  all those who toed the line in the north of Wales a week a go will now be thinking of 2017 and contemplating coming back for more.

Like a Phoenix, the Dragon will rise from the ashes of 2015 and return in 2017.

Just one last question:

Can you tame the Dragon?

http://www.dragonsbackrace.com

Full results HERE

It’s extremely important to acknowledge the tireless help and devotion of all the volunteer marshals, kitchen staff and crew that made this race happen. They had their own ultra to undertake and events like this could not happen without them. In addition, sponsors provide an aid that facilitates the day-to-day functioning and feasibility of a race like this. Ohly pointed out his appreciation for Berghaus as a main sponsor, ‘Without them this event could not happen!’

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PHD Summer Lightning Review

© www.NICKMUZIK.com

Fast and Light. They are buzzwords in the world of trail, mountain and ultra running. We could argue all day about how this came about. Many would potentially give Kilian Jornet credit for the movement but I think it’s fair to say that men and women have been going light to the mountains and trails for quite some time, it’s just recently that we have all become far more aware.

Light does have its problems!

We have many documented reports, articles and stories of runners, mountaineers or alpinists being ‘caught out’ on a mountain and as a consequence in certain circles, mountain runners have gained a bad reputation.

Travelling light is all well and good providing that you are able to move fast! The two words go together; FAST and LIGHT! But what do I mean? Well quite simply, the process of going light will almost certainly mean that what you carry as a runner or alpinist will be minimal. Minimal of course is subjective and dependent on the person. For arguments sake, lets call light as follows:

  • Hat
  • Gloves
  • Waterproof Jacket
  • Pack to carry water
  • Mobile phone

In essence, that is going light to the trail or mountain. Should conditions become difficult or problematic, this is where FAST comes in. You need to get out of trouble, danger or the cold fast and to safety. In many respects, this is part of the challenge. Running in the mountains is not a risk adverse sport.

Question:

What if though you could add a 1000 fill down product to your pack for a weight addition of 3oz (85g) or 6oz (180g)?

I kid you not.

UK based company PHD currently have 2 remarkable products that embrace low weight, low pack size and ultimate functionality in a limited availability range of products called Summer Lightning.

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PHDwafer-vest-28-4-15_med

A SUMMERLITE DOWN JACKET (£199 6oz) and a WAFERLITE DOWN VEST (£99 3oz) are part of the K Series range of products that offer ultimate warmth against minimal weight. Filled with 1000 fill power European goose down (responsibly sourced) the jacket has a water-resistant Ultrashell outer fabric, stitch through construction and the vest has a 10x inside and out fabric that is not water-resistant and stitch through construction.

I have to say, having tested both these products I think PHD should make them available all year around. As a brand, my understanding is that they see them as a warm alternative for summer months but to be honest, they are a great addition to any kit list irrespective of the time of year. Both products would provide ideal warm layers to any multi-day adventure such as MDS. The potential to combine a warm layer and lightweight sleeping bag are endless. The apparel would also make a perfect addition (for every run) to any mountain runner’s kit list and lets face it, for fast packing they are brilliant. You see, these products are so light, so small I simply can’t think of a reason not to take them! I even have the jacket packed away in my day-to-day laptop bag or camera bag for that ‘just-in-case’ scenario.

On Test

I have had both products for 1 month and I have tested them ‘in situ’ at Richtersveld Wildrun in South Africa and at the Ultra Skymarathon Madeira. Both races provided me with changeable weather and an opportunity to test each product to the full.

On first impressions it’s difficult to believe that when one looks at these items compressed in a small stuff sack that they could possibly be a down vest and a down jacket. You pick up the vest and you don’t even notice any weight. It is just 3oz. The outer Ultrashell fabric on both products is silky smooth and a pleasure to wear against the skin. I wore the vest and jacket with just a t-shirt underneath and found them both really comfortable.

They may be light but they are warm, really warm. Let’s be realistic, they are not for polar conditions. But if you need a warm layer to protect against morning or evening chill, daily colder or cooler temperatures or an additional warmth layer to be added under a Gore-Tex (or similar) or windproof jacket, they are the perfect choice.

They are arguably the lightest down products in the world? Both pack to the size of an apple!

I have to say, I was spoilt; having a vest and jacket did allow me to regulate my temperature extremely well and on one occasion I actually wore the vest under the jacket on a very cold and damp night in South Africa.

They are simple, no frills products. The vest has no pockets and just a half-zip to reduce weight. The jacket has a full-length zip, two side pockets and a short stand up collar with no hood. However, it is possible to add a hood when ordering for the additional cost of £27.

As with all PHD products, items are made to order and this does allow you to customize any apparel exactly to your needs. For example, you could have a jacket with a half-zip, no pockets and a hood! The choice is yours.

Please keep in mind that if you need or require products by a certain date, you will need to allow for manufacturing time.

On the go, I found adding or removing either the vest or the jacket easy. They pack so small that I could actually just stuff either item in the pocket on my shorts. This is important because as soon as you start to move quickly, they retain heat exceptionally well and you find that you need to remove them so that you don’t sweat. Of course, as soon as you stop, you can quickly access the vest or jacket and wear them so that you don’t get cold

I wore the jacket all day on a very wet and chilly South African day and the Ultrashell outer fabric did a great job protecting the down from wet and moisture. Admittedly, I did wear a waterproof layer over the top. But in and around base-camp I was often moving from one tent to another with no waterproof layer and the product held up well with no problems despite constant drizzle and rain. Notably, the vest and the jacket did a great job of blocking out the wind.

Summary

PHD has come up with two incredibly light and small items of apparel that are now part of my ‘essential’ kit. They are so small, light and effective that I can’t be without them. Yes, they are that good!

Do I have a negative comment?

Down does not like rain, wet or moisture and it effectively becomes useless should this happen. Ultrashell fabric does protect the insulation in the jacket but this would only protect to a certain extent. So, if you anticipate bad (wet) weather you would almost certainly need a Gore-Tex or similar 100% outer layer to maximize the 1000 down fill. To be honest though, if you were going to the mountains a waterproof outer layer should be mandatory no matter how light you are going!

On a final note, I can’t recommend these two products enough. They may not be the cheapest apparel available but what you get are two incredible products that are functional, pack small and are superlight. Did I also mention that PHD has two sleeping bags that are also part of this range: ELITE RACER DOWN BAG (8oz) and RACER DOWN SLEEPING BAG (90z) more news on those to follow.

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Specs as provided by PHD 

Summer Lite Down Jacket £199 

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  • A PHD ‘K Series’ product: Ultimate warmth / weight performance
  • PHD’s Unique 1000 fill power European Goose down
  • Water-resistant Ultrashell outer fabric (our lightest-ever proofed fabric)
  • Ultralight 10X inner fabric
  • Stitch-through construction for lightness
  • Pockets: 2 zipped hand-warmer pockets

Not only is this our lightest-ever insulated jacket, it’s made in water-resistant Ultrashell fabric too.

A super-light down jacket with exceptional summer race and trekking performance.  At just 180gr it weighs less than many base layers, and it packs down tiny taking the absolute minimum space up in a summer rucksack.

The amazing Ultrashell outer fabric (our lightest water-resistant material) protects the down from damp and its 100% wind block qualities enhance the performance of the unique 1000 fill power Down insulation.

  • Ideal companion for summer nights
  • Pack without noticing the weight or bulk
  • Outer layer or mid-layer warmth
  • Warmer, lighter and a smaller pack size than a fleece jacket and 100% wind block too.

5 deg C

180g / 6oz

Add a hood £27

Three colours 

XS, S, M, L, XL

 

WAFERLITE DOWN VEST

 PHDwafer-vest-28-4-15_med

  • A PHD ‘K Series‘ Product: Ultimate warmth / weight performance
  • PHD’s unique 1000 fill power European Goose Down
  • Outer & Inner fabric: Ultra light 10X
  • Stitch-through construction for maximum weight saving
  • Down-filled collar to seal in the warmth

At 85g (3oz) the WaferLite vest is the lightest down vest in the world. 35% lighter than our superlight standard Wafer Vest.

The 10X fabric gives total wind block and the unique 1000 fill power down provides the highest warmth-for-weight performance possible. Packed into a tiny stuff sac, the WaferLite vest is simply breath taking for summer racers and ultra-light trekking.

The WaferLite vest will fit snugly under any of our down jackets, even the Minimus or the Yukon.

  • Ideal companion in a cool camp, bothy, or hut.
  • Pack without noticing the weight (or the bulk).
  • Midlayer to boost warmth

Add performance to your sleeping bag.

5 DEG C

85G / 3OZ

£99

 

PHD are available HERE 

SummerLite Down Jacket and WaferLite Down Vest are currently only available in May/ June.

 

 

Ultra Skymarathon Madeira #USM2015 – Race Images and Summary

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Images to purchase HERE

Waking up at 0400 to pouring rain is never a great way to start a day, particularly when you have 55km of tough, challenging and mountain terrain to get over. After a couple of recce runs in the days leading up to the race, it became very clear that the USM was going to offer a very tough challenge.

Stevie Kremer had flown in from Colorado and was praying for sun. Ricky Lightfoot and Aritz Egea are from Cumbria and the Basque country and ‘it always rains’ they told me, so no need to ask what they hoped for.

The USM course is a unique one. Weaving up and down mountains, around beaches, through dense undergrowth, up a riverbed and of course plenty of climbing and descending. It’s not your ordinary Skyrunning course!

Departing the start line at 0600 on the dot, the runners disappeared down a darkened lane with only head torches and rain for company. It was a brutal start to the day, just 1km to warm up and then a climb of 1400m.

Onwards and upwards the runners climbed and a section of via ferrata at around 6km provided a taster for the final push to the summit. It wasn’t easy going. The mist had come in and visibility was poor. Add to this constant rain and steep gradients.

Ricky Lightfoot and Zaid Ait Malek were the first to appear. The contrast between the two striking, Ricky is tall and well built and a fireman by trade. Zaid is Moroccan, small and probably only about 50kg in weight when completely wet through and wearing three layers of clothes.

They matched each other step-by-step. Minutes later, Aritz Egea appeared looking calm and relaxed in the wet and challenging conditions. With 90 minutes of the race elapsed, the main male contenders came thick and fast and with them, Stevie Kremer.

It was sometime before the 2nd lady Ester Alves came into sight and the writing was on the wall. Stevie was going to need to crumble to loose this race. Descending over the summit, an inversion came in allowing the surrounding vistas to come clear. It was quite special to see so many mountains and trails all above the cloud.

Running the ridges and several more climbing sections, the front of the race didn’t change until a decisive phase around the 30km mark. Climbing from the sea and beach, Ricky Lightfoot continued to extend his lead looking strong. However, Zaid Ait Malek looked in trouble and Aritz Egea was closing. After 5km of ridge running and a technical descent, a riverbed with boulder hopping awaited.

Ricky was long gone but here Aritz moved ahead of Zaid. It looked like a decisive move but as we know, nothing is guaranteed in racing. Behind, Clemente Mora and Nuno Silva were coming to life. In particular Nuno, he ran over the boulders in the river like a man possessed.

But another long climb needed to be ascended and descended before the finish line and here the podium changed. Zaid was having trouble and feeling dizzy. His only option to ease off the pace providing a gateway to third. As Clemente and Nuno battled for 3rd, Aritz exploded through a lack of calories and was forced to jog/ walk it into the finish. Seizing an opportunity, Clemente proved the stronger and finally pulled away from Nuno and they finished 6:17:22 and 6:24:57 respectively behind Rick Lightfoot’s new course record, 6:09:56.

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Steve Kremer was almost in another race by the time the riverbed and the final climb came. However, she did say she wasn’t feeling great. This was the longest race she had ever run! It was academic, Stevie despite what she said ran into the finish looking strong in 7:33:37 almost 45 min ahead of 2nd placed Ester Alves in 8:14:45. Lucia Franco took the final podium place in 9:01:53.

Post race, Stevie went on to say, ‘USM is one of if not the hardest race I have ever done. I think it is a much harder race than Zegama-Aizkorri. It was relentless terrain and the conditions just made it so much harder. Race organisation was brilliant and course marking superb. It was brilliant but so tough.”

By contrast, Ricky seemed relaxed after his run, ‘It was a great course and one that embodies Skyrunning exceptionally well. However, the first hour of the course is not designed for someone as tall as me! All those trees that needed to be crawled under; I was bent double,’ he said with a laugh. ‘Zaid is only tiny so he could just run. I felt like I was crawling. The views when the mist lifted were incredible. It was almost as though I was running in another race.’

The 2nd edition of the Ultra Skymarathon Madeira has been a great success. Madeira is an amazing island with a tough and challenging course. The future looks bright for this new addition to the Skyrunning calendar.

Results:

  1. Stevie Kremer 7:33:37
  2. Ester Alves 8:14:45
  3. Lucia Franco 9:01:53
  1. Ricky Lightfoot 6:09:56
  2. Clemente Mora 6:17:22
  3. Nuno Silva 6:24:57

All images ©iancorless.com – all rights reserved

RUNNING BEYOND – A new book announcement

Cover

Multiple meetings, trips backwards and forwards to London and I am pleased to say that I can now announce that I will have a new book available in late (September tbc) 2016.

It has been a long term dream to find the backing of a publisher and I am pleased to say that Aurum Press Ltd (Here) have had the trust to allow me to produce a book on a sport I love through photography and words.

An added bonus is that Kilian Jornet has agreed to write the foreword.

A work in progress, I anticipate some long days and nights as I evolve this project. I hope through imagery and words it will be an inspiration to those who look at it and read it.

Grubby pages with repeated use, I’d like to see multiple ‘post it’ notes marking races for future ‘bucket lists’ and most of all I hope it will be a book that allows you to dream.

Wish me luck as I put this together. Many thanks for the continued support and most importantly, thanks to Aurum Press Ltd, Kilian Jornet and all the wonderful races and people around the world who have afforded me the opportunity to make a dream a reality.

Ian

*Please note the cover is just an illustration. I anticipate a new cover for the actual book.

 

Recent Printed Publications for iancorless.com

TCC Lead Page

The first few months of 2015 have been very rewarding and I have had several articles and features printed worldwide in a series of top ranking magazines.

From the rainforests of Costa Rica, to heat of the Sahara. Anton Krupicka looking broken at Transgrancanaria, Joe Grant between a rock and a hard place at The Coastal Challenge and Sir Ranulph Fiennes beating the heat at the Marathon des Sables.

Here are the magazines with links

Like The Wind HERE

Runners World HERE

Trail Running Magazine HERE

Competitor HERE

Outdoor Fitness HERE

Here is a selection of the printed articles. All my tear sheets can be viewed HERE

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MDS 2015 Darren Outoor Fitness UTLD Runners World 2015 TCC 2015 Trail Running Mag MDS Sir Ranulph Fiennes captured_spread

Great Lakeland 3 Day #GL3D – Day One

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What a day… the 2015 GL3D started in glorious sunshine but in true Lakeland condition, conditions deteriorated pretty quickly.

Strong winds, rain and snow made every race tough for the respective categories: Elite, A, B, C and walkers. At times the temperatures were a reported -10 on the tops in the wind

Here is a selection of images to summarise the day. A full set of stage and overall results will be uploaded in due course.

 

All images ©iancorless.com – all rights reserved Images are available to purchase at iancorless.photoshelter.com

Iznik Ultra Race Report on RUN ULTRA

Iznik Ultra 2015

 

The Iznik Ultra series of races once again took place this last weekend, April 18th and 19th. It’s always an exciting way to combine running and time seeing some of the incredible sights of Istanbul.

Turkey is not known for ultra running. Despite its geographical location, its history and the multi-cultural influences placed upon it. Ultra is a sport for the few. Runners such as Mahmut Yavuz, Elena Polyakova and Aykut Celikbas have pioneered the way and they are loyal to Caner and the Iznik races. Last year I invited Jo Meek, Robbie Britton, Marcus Scotney and Tracy Dean to the races. They dominated the 10k, marathon, 80km and 130km distances. 2015 would prove to be a similar story with Donnie Campbell and Zoe Salt winning the 130km events in style.

Please go to RUN ULTRA HERE and read the full article.

You can view the full image gallery HERE

If you require images for personal or commercial use please go HERE

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Race Day Nutrition (Part Three) – Marc Laithwaite

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Last week we showed you how to calculate the amount of carbohydrate used during cycling and running, in order for you to produce a structured plan for race nutrition. This week, we begin the process of looking at what and when to eat on race day and the first step, is to explain the basic physiology.

Missed part one (here) and part two (here)

Carbohydrates

Carbohydrates or ‘sugars’ are a prime source of fuel when exercising and unfortunately, as explain in previous blog posts, they are relatively limited. The term for stored carbohydrate is ‘glycogen’ and we store glycogen in the muscles (to use for movement) and in the liver (to supply sugar to the brain and maintain blood sugar levels)

There are different types of carbohydrates, but ultimately, they are all broken down to glucose as this is what we use as our prime fuel. When you eat or drink carbohydrate, it first goes into your stomach. We can’t absorb carbohydrates through the stomach wall, so they progress from there into the intestines and are absorbed through the intestine wall

The rate of absorption

The carbohydrates you eat are broken into glucose and pass through the intestine wall into the blood stream. Remember that in recent blogs, we’ve stated that the limit for this seems to be around 60g per hour of glucose. Depending upon the type of carbohydrate and how it is consumed (drink or solid food), the time taken for the carbohydrate to be broken down and absorbed will vary.

Many of you will have heard of the ‘Glycemic Index’. This scale was designed with diabetics in mind and it dictates how quickly foods are broken down and absorbed through the intestine wall. To measure the GI of a food is relatively simple (but complex at the same time). The process is to give someone a specific food, then take blood samples at regular intervals for the next hour to see how rapidly the blood sugar (glucose) levels rise.

The ‘GI’ scale runs from 1-100. Foods with a low score will take longer to reach the blood and give a more consistent supply (slow drip feed). Foods which enters the blood stream quickly, will give a more immediate spike in the blood sugar levels. Pure glucose has a score of 100 as that will lead to a rise in blood glucose more quickly than anything else.

The role of insulin

The reason why the GI scale is so important for diabetics, is the ‘insulin response’. A rise in blood glucose will lead to a rise in blood insulin, which is the hormone responsible for removing glucose from the blood and pushing it into the liver and the muscles.

Your daily diet should be made up of foods low on the GI scale. It you eat foods which are high on the GI scale throughout the day, this results in repeated sugar spikes and subsequent insulin spikes. Over time, your insulin will become less effective (overuse can lead to it becoming less sensitive to glucose). The reduced sensitivity can eventually lead to type 2 diabetes (insulin doesn’t work correctly). You may think, as an athlete, you are not susceptible to type 2 diabetes, but you’d be wrong. It is critical for you that your insulin works correctly, so you should be doing everything in your powers to ensure it does.

The secondary issue relating to insulin, is the impact upon fat metabolism. It reduces the amount of circulating fat by encouraging storage in fat tissue. In terms of your daily diet and metabolism, this has significant consequences upon weight loss and fat use. Constant spikes in blood glucose and insulin will reduce the amount of fat you metabolise throughout the day.

Are we discussing daily diet in this blog or race day nutrition?

Okay, I am going off track a bit, but I think it’s important to understand the foundations. As an athlete, you need a constant and balanced supply of energy to complete your training sessions and to recover quickly. Therefore, you should be eating to encourage a more stable metabolism and that is derived from low to moderate GI foods, NOT high GI foods.

So how does this work during racing?

  1. If you are racing an endurance event, you really need to ensure that you have a steady supply of glucose, without disrupting fat metabolism. A large spike in glucose and insulin, could inhibit fat metabolism, which means you’ll be forced to use more glycogen and run out more quickly.
  1. There are times when you may well need a rapid rise in blood glucose. If you have an extreme low point in the race and find yourself sitting on the road side, you may need an ‘instant hit’. Under such circumstances, you need the quickest glucose spike possible to get you back on your feet. At times like this, who cares about insulin!!

Here’s the thing, if you do scenario number 1 correctly, then you shouldn’t experience scenario number 2. The other issue is that products that are sold to deal with scenario number 2 (high energy, quick acting gels) are being used for scenario number 1. If you are half way through a 12 hour event and your energy levels are feeling relatively good, should you take a product which gives you an instant spike in glucose and insulin? Remember, we are aiming for a ‘constant’ and ‘balanced’ blood glucose level, we are trying to avoid blood glucose ‘fluctuations’.

So this blog is not what I intended when I started typing and none of the original planned information has made the page. Needless to say, this 4 part ‘race nutrition’ series is not going to be 4 parts.

A critical point to take away is that over the years of giving advice, we’ve found that the daily diet can have a huge impact upon training and racing performance. In particular, cutting out high GI foods can lead to a dramatic change in metabolism and enhance your fat utilisation.

Your homework for this blog is to take a look at the glycemic index. You’ll find this very interesting and you’ll probably find that many of the foods you presumed to be ‘sugar spiking’ are not and vice versa.

What if I said that Coke had a score of 60, whilst mashed potato AND jacket spuds had a score of 90 (that means mashed potato and jacket spuds can give more of a sugar spike than Coke!!)

You’ll notice that there is also something called ‘glycemic load’. This takes the volume of food into account e.g. you can’t compare a full jacket spud with a teaspoon of glucose as the volume is very different. Don’t worry about that for now, it’ll over-complicate the matter!

Take a look for yourself, and see what’s low and high. There’s loads of them on the internet, Google glycemic index table. Next week we’ll look at the foods you eat during the event. How can you manipulate the use of drinks, bars and gels to maintain a steady blood glucose supply and avoid the fluctuations that we have discussed above. See… I told you there was a point to this blog.

Until then, stay healthy.

– Marc Laithwaite

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Check out the endurance store HERE

Endurance Store Logo

JEZ and the DRAGON

Jez and the Dragon

“…it kind of draws upon my all around hill skills really. My ability to look after myself in tricky weather situations, navigate my way between checkpoint stations and just generally manage myself and be safe. Whilst it is a race there’s a kind of survival element, there’s definitely a lot of appeal in all that. I think that UK ultra-running traditionally drew upon all those skills with mountain marathons and similar events. It’s nice to go back and do a big event based on those elements and test myself in different ways. It brings excitement and gets my adrenaline going.” – Jez Bragg

 

You can read the full article on Jez Bragg on RUNULTRA HERE

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The Berghaus Dragons Back Race™

The legendary Dragon’s Back Race™ follows the mountainous spine of Wales from Conwy Castle to Carreg Cennen Castle. This incredible 5-day journey is approximately 300 kilometres long with 17,000 metres of ascent across wild, trackless, remote and mountainous terrain. It is not a trail race.

The original Dragon’s Back Race™ happened in September 1992 and ever since, it has been whispered about with a mix of awe and trepidation. Its reputation had reached legendary status with fell, mountain and ultra runners the World over by September 2012 when the second Dragon’s Back Race™ happened.

The Dragon’s Back Race™ is one of the hardest mountain races in the World.

The next race will be the 22nd-26th June 2015. If you are considering entering or just want to experience the awesome challenge offered by the Dragon’s Back Race™ we strongly recommend that you watch the multi award winning film of the 2012 race.

Potential competitors should read the information here>>>.

Shane Ohly
Race Director