About talkultra

Ian is a photographer, writer, reviewer and blogger at iancorless.com. Ian is currently travelling the world capturing stories from some of the most iconic ultras on the planet. Ian is also creative director and host of an ultra running podcast called Talk Ultra. The show is available every 2 weeks 'for free' on iTunes and talkultra.com.

Protected: PR announcement October 1st – Details to follow

Posted on September 26, 2014 by talkultra

Rab Mountain Marathon 2014 Preview

Posted on September 24, 2014 by talkultra

The 8th Rab Mountain Marathon™ will be held on the 27th and 28th September 2014. The Rab Mountain Marathon™ is a two-day fell running and navigation challenge for solos and pairs with an overnight camp.

The Rab Mountain Marathon kicks off this weekend at 0830. Two days of navigation and running will unfold in the English Lakes using the popular score format.

Now in it’s 8^th year, the Rab Mountain Marathon has become an iconic race that has visited many stunning locations, the Cheviot Hills, Derwent Fells, Snowdonia, Howgills and this year it once again returns to the English Lakes.

Taking on challenging mountain terrain, participants need to be competent and confident at moving fast over tough terrain. As usual, the is the UK and runners will need to be prepared for the worst despite a recent spell of really good weather in the UK.

As one would expect, the Rab Mountain Marathon will take place over rough, steep and technical mountain terrain. Many sections of the course will be isolated and if bad weather comes in, everyone needs to be prepared.

The race format is ‘score’ as this tests navigation skills and avoids snakes of runners going from point-to-point. A rolling start window of 2-hours will spread the runners out and electronic timing is used to track the runners. As normal, different class options are available (including walking) and it’s possible to participate as a solo or team of two.

It’s hard to highlight some standout competitors for 2014. If I were to place a bet on the top Long Score competitors it would be between Adam Stirk and Andrew Higgins (who are a pair) and Stewart Bellamy (solo). Adam and Andrew finished 3rd last year behind Steve Birkinshaw (1st in 2013) and Alex Pilkington (2nd in 2013) both of whom are not taking part this year. They were also 2nd at the Highlander in 2013.

Stewart Bellamy is a strong runner and whilst he may not have featured in the results of recent mountain marathons, he did win the GL3D in 2013.

The Rab Mountain Marathon’s approach is designed to be relaxed and less formal and structured than that of the OMM, which will take place next month.

Shane Ohly, race director for Ourea Events says, ‘But hey the Rab isn’t really about the elite runners and there is some super generous support from Rab who are providing vouchers to the value of about £10,000 for 1st, 2nd and 3rd across a huge range of categories. Check them out here: HERE

At registration on the Friday evening or Saturday morning, competitors can view a Master Map of the competition area which will give a full overview of the event area being used plus provide details of any out of bounds areas, map corrections etcetera. The event Master Map will not be over-printed with any control points.

So there you have it… two days of navigational fun in the English Lakes. It’s possible to follow a live stream HERE and a free APP has been created. Details HERE

Apps can be downloaded here:

iOS – http://bit.ly/1wwcbDK Android – http://bit.ly/1AUZNhj

Race Website HERE

Rab Apparel HERE

Rab Twitter HERE

CYCLING for RUNNERS – Article 1 Bike Fit and Bike Size

Posted on September 24, 2014 by talkultra

Cycling is a great addition to your run training plan and if done correctly, you will see your fitness, strength, speed and recovery improve. Before you do anything, you need a bike and importantly a bike that s the right size and one that fits you…

Get this wrong and any benefits from cycling will be eroded away with potential injury and discomfort.

Bike fitting and bike size are two different things. Don’t confuse them. Before you can do one, you must do the other, so, getting the correct size bike is imperative. This is not complicated. For the purposes of all our articles we are referring to road cycling and as such all our reference points will relate to a road bike.

When purchasing a bike, geometry is important, this relates to the angles that are used when constructing the frame. In simple terms you have comfort geometry and race geometry. The picture below shows the difference.

Comfort geometry will be a little easier on your lower back and as the name suggests, you may well be more comfortable on longer rides. Race geometry is longer and more aggressive. You don’t need to be a racer for race geometry. The choice is yours.

Niandi’s note: Male and female specific bikes are available, however, many ladies purchase a male bike. So, what is the difference? Many ladies have longer legs and a shorter torso; so, a female specific bike can be a good consideration. In real terms, this will mean the bike will have a shorter top tube (this affects the reach to the bars) and the seat tube angle will be steeper. This all combines to more comfort. In addition, many brands also make female bikes in smaller sizes (smaller then male sizes) but with classic male geometry. Ladies, I am pretty sure you know your morphology and what you want, so choose what is right for you.

Scott Sports say: SCOTT aims high when it comes to the comfort and ergonomics of a product such as the Solace. Therefore a women’s specific geometry for the Solace Contessa lineup has been developed. A 10mm shorter toptube combined with a 10mm longer headtube take into account the different proportions of women and offer a perfect fit for female road cyclists.

As a cyclist, you connect to the bike via five key and integral points:

Saddle
Left pedal
Right Pedal
Left side of the handlebar
Right side of the handlebar

A good bike retailer is integral to ensuring that you purchase the correct size bike. For example, we have two friends, A & B. Friend A is the same height as friend B… lets say, 5ft 9”. Friend A rides a 52cm bike therefore friend B assumes that he/she will ride a 52cm bike. Is that correct?

NO!

Why you may ask? Bike sizing is determined by your inside leg (and many other aspects) but ultimately; inside leg is a great starting point. At 5ft 9”, friend A has an inside leg of 32” and he/ she rides a 52cm bike whereas friend B has a 31” inside leg and therefore rides a 50cm bike.

If in doubt, it is always better to have a bicycle that is a little too small than too large as later when you come to bike fitting you can make the necessary adjustments.

Your aim is to have a connection with the bike so that you almost don’t feel the bike. I like to call this, being ‘at one’ with the bike. When you have the size and the fit tweaked to your needs, cycling is a wonderful thing.

Remember, a bike shop is interested in selling bikes. They want YOU to purchase a bike, so, although you will rely on the knowledge of professionals in the store, we can’t emphasize enough to find a retailer with a good reputation. SALE bikes are always a great way to get a quality bike at a good price but be careful… don’t let a great deal make you make the wrong decision.

Use this diagram below to gauge some key measurements in regard to what will be the correct size bike for you.

Completing the above sheet will provide some measurements that you can then apply in regard to narrowing down what will be the correct bike size for you.

Here are two spec sheets provided by SCOTT, firstly male:

and female:

Having knowledge and information prior to attending a bike store will not also make your search more focused but it will also ensure that the bike store staff realise they are dealing with someone who knows what he or she wants.

Lets assume you have your bike; it’s the correct size, now it needs to fit you!

Bike Fitting

Bike fitting is a precise art and can often be tweaked and tweaked before one finds the perfect decision. Companies exist who perform ‘bike fitting’ and this may be something you’d like to consider? It does depend though on your budget.

If you are going to fit yourself to your bike here is a simple guide.

A bike has three key points:

Saddle
Handlebars
Pedals

SADDLE:

Just because your bike came with a saddle, it does not mean it’s the correct saddle. Ladies in particular will agree here. Try and try and find the perfect saddle for you. It’s a time investment but well worth it and your bum will thank you for it too.

Niandi’s note: Please consider that a male saddle may well suit a woman and woman’s saddle may well suit a man.

Once you have the perfect saddle for you, you need to position the saddle with three key factors considered:

Saddle height
Saddle tilt
Saddle fore and aft position

Saddle height is straightforward really but we see so many cyclists with a saddle too high or too low. Get this wrong and you not only loose power but you risk injury.

Sit on your saddle and we recommend you take the weight of one leg by placing your foot on a stool or something similar. You need your pelvis to be level. This is important! Lower your free leg and place your heel on the pedal. Drop the pedal with your heel on it to the 6 ‘o’ clock position. Now slide your foot back with the ball of your foot over the pedal. What are you looking for? Well, you should ideally have a slight bend in your knee. If not adjust the saddle height up or down as appropriate. Make sure you have your cycling shoes on with the cleat attached (more on that later). You don’t want your hips to rock from left to right when cycling, so, fix the saddle in what you consider to be ideal position, go for a spin and then check. Spend time on this to get it right.

Saddle tilt may be adjusted on all saddles. Many consider a ‘level’ saddle to be optimum but why? For sure it will work for some, however, we are all unique. Personally, both Niandi and myself tilt our saddles up just ever so slightly but there is no exact science on this, you must go with what works for you. If your saddle points down too much, you tend to feel like your sliding off and this adds pressure to your arms and hands.

Niandi’s note: Ladies you may find that tilting your saddle will reduce or increase pressure on sensitive areas.

Fore & aft allows the saddle to move on its rails towards the handlebars or towards the back of the bike. This position is often rarely considered in new or novice cyclists. Height is the main consideration and then tilt and fore/aft are only usually looked at if persistent discomfort continues.

Place your feet on the pedals place your legs/ pedals at 9 and 3 on the clock. If someone photographs you from the side or if you can look in a mirror, you should look for the crank arm (this holds the pedal) being parallel to the ground and your kneecap should be over the pedal.

Again, adjusting fore and aft is a very personal thing; however look out for too much weight being placed on the handlebars. If you are getting sore hands, sore arms and tightness in the neck you are probably too far forward. However, if you are too far back, you may well feel you are reaching too far for the handlebars. Tweak position for comfort.

Niandi’s note: Ladies, if you don’t have a specific ladies bike with a shorter top tube, you may find moving your saddle forward will make things more comfortable for you?

HANDLEBARS:

Handlebars come in all shapes and sizes. If you are new to cycling the complexities of the simple handlebar may well just be completely over your head, however, a few key points should be looked out for. The handlebar is held secure in a stem. A stem comes in various lengths/angles and this controls how near or how far the handlebars are to you and so therefore, the correct stem is crucial in getting the correct position.

When riding, you will move around the handlebars, for example placing your hands in the flat middle section is popular when climbing. When you are cruising in and around other traffic, hands on the brake hoods are popular. If you are going flat out and looking for speed, you will probably be on the drops (the bendy section) and looking to become more aerodynamic.

As with saddles, many purchase a bike and will just ride with the handlebars and stem provided. This may well be okay, but for example, if you are on the drops can you still reach the brake leavers and brake without becoming a contortionist?

Niandi’s note: Ladies our hands are smaller typically than a man, therefore we will need a handlebar with less reach.

Handlebars come in different widths, height and depth. So, ladies will usually need a smaller handlebar and gents, you will need something wider. If in doubt with handlebar width, use the width of your armpits/shoulders as a guide.

Getting the correct handlebar/stem combination can make a difference! As a general rule of thumb, place your hands on the bars and look for a slight bend in the elbows. As you move positions, your body position will also change and aerodynamics come into play.

You are looking for comfort. Not only in your favourite position but also when climbing, when sprinting, when standing out of the saddle or when powering into a headwind.

You will want to rotate the bars up and down to get the best position. Handlebars rotated up are easier on your back whereas handlebars rotated down allow for a more aerodynamic position.

Stems are available in different heights, lengths and angles. It is a minefield and ultimately you may have to see how the stem on your bike works for you and see if it is comfortable. You can tweak this up and down. Road cyclist usually prefer the stem below saddle height, however, if you are inexperienced or suffer with lower back pain, you may prefer the stem above seat height. Length and angle can only be altered either by purchasing different stems (not practical), or purchasing an adjustable stem that will allow all these movements to be made or you seek the advice of a professional.

Niandi’s note: Ladies you can potentially use a shorter stem if you have a small torso or shorter arm reach.

PEDALS:

The pedal holds the foot in place and pretty much everyone these days uses specific cycling shoes that will have a cleat on the bottom that fits into the pedal. This system actually was invented as on off spin from ski binding and improved cycle efficiency and power.

You can purchase pretty much any cycle shoe, of course we recommend Scott. On the bottom of the shoe will be a series of holes that allows you to attach your chosen cleat.

Pedals and cleats work together, so; if you use LOOK pedals you need LOOK cleats and so on.

THIS IS IMPORTANT.

Positioning your cleat on your shoe and getting the ideal position is arguably the most important aspect of fitting in relation to cycling and running.

Get this wrong and your knee will be out of line and a potential injury is waiting to happen. To put this in perspective, look at this from a running perspective… are you neutral, a pronator or supinator?

Cleats, like saddles are positioned on the shoe: fore/aft and side to side.

Other than getting a professional fit, fitting cleats are very much trial and error. In principal, the cleat should generally be behind the ball of the foot or on the ball of the foot. It’s personal and down to biomechanics.

Ultimately you don’t want any strain on your muscles. Achilles and calf tenderness are sure signs that you have the position wrong and you will need to move the cleat towards your heel. Tweak and tweak the position until it feels neutral.

Once you have this position worked out, you will need to ensure that the side-to-side position is correct as this controls alignment of the knee. I don’t need to explain here how important this is.

As a general rule, you want our knee over your toes when pedalling. If your knee is to the left or the right of the foot when pedalling then move the cleat appropriately.

Again, we are all individual and tweaking this position for you and your own comfort is crucial to successful cycling.

The rotation of the cleat is important. Do you stand with your feet pointing forward (north to south) or do you stand with your left toes at 10 (north west) and your right toes at 2 (north east)? Positioning your cleats with this rotation compensated for is another key aspect. Many modern day cleat/pedal combinations allow for ‘float’, which for many has been a lifesaver. This ‘float’ allows the foot; knee and leg to move in a natural way when pedalling and this can avoid injury. We recommend if you are new to cycling purchasing a pedal and cleat combination that allows for float.

Finally, the crank, which holds the pedal, will typically be 170mm long. For very specific adjustments you can get shorter or longer cranks (165, 170, 172.5 and 175), If a crank is too long it will feel hard to push a gear, if it is too short it will feel odd and you will lack power. Generally 170 cranks are ideal unless you are short or tall. Keep in mind that if you purchase a complete bike, the crank should be appropriate for the frame size.

Niandi’s note: Ladies, if you don’t have a specific ladies bike and you have a short inseam, shorter cranks may be beneficial.

SUMMARY:

Getting the correct bike in the correct size and then spending time on how it fits you is just as important as purchasing the correct run shoes. The plus side of a bike is that you can tweak, adjust and customize the position for you and your needs. So, the most important first decision is purchasing the correct sized bike.

Once you have the correct bike, you can spend time on fitting.

Fitting is crucial to long-term cycling pleasure. Remember, we are looking at cycling as an addition to your running and therefore, we don’t want cycling to injure your running…

The above points may sound complicated and problematic, however, a little time and patience is all you need. If in doubt, seek professional advice.

First and foremost, ask around; find a really good bike shop with a great reputation. Get this first step right and many other aspects will fall into place.

Enjoy the journey.

Still Question if CYCLING is good for RUNNERS? Look at this tweet by 2014 UTMF and UTMB champion, Francois D’Haene:

Join us on STRAVA

Thanks to SCOTT SPORTS for the support and backing

Check out SCOTT HERE

CYCLING for RUNNERS PAGE HERE

Join STEVIE KREMER in London for a run and talk

Posted on September 23, 2014 by talkultra

Meet Stevie Kremer

Freestak on behalf of Ian Corless and Talk Ultra

Wednesday, 15 October 2014 from 18:30 to 22:30 (BST)

London, United Kingdom

Stevie Kremer has had an exceptional 2014, the highlight of which has to be winning the Matterhorn Ultraks 46K in a new course record, her third win in the Skyrunner® World Series SKY distance. This victory along with wins at Zegama-Aizkorri and Sierre-Zinal has secured another Skyrunner World Series title for 2014 which will conclude at Limone Extreme on October 11th.

Stevie will join us for a run, talk and Q&A opportunity just days after Limone Extreme on route to the final Skyrunning UK event in 2014, the Mourne Skyline MTR which will take place in Ireland on October 18th.

Stevie has had a whirlwind couple of years, in 2013 she was crowned Skyrunner® World Series champion after securing victory ahead of Emelie Forsberg at the final race of the year in Italy. This year, in addition to three victories at Zegama-Aizkorri, Sierre-Zinal and Matterhorn Ultraks, Stevie won the combined title at the Skyrunning World Championships in Chamonix.

Ian Corless, photographer/ writer at iancorless.com and creative director/host of Talk Ultra, has set up the opportunity for a group of runners to join Stevie for a run on Hampstead Heath followed by a Q&A session over a few drinks. This event has been set up in collaboration with freestak Ltd and Like the Wind magazine.

The run will last between 45 and 60 minutes and will just be a social event at an easy pace. Afterwards there will be a chance to order dinner at the pub where we will be retiring to catch up with Stevie and ask all the burning questions we have for her.

FAQs

What are my transport/parking options?

The nearest tube to the pub is Kentish Town or Gospel Oak on the Overground. For more informationclick here.

Can I leave bags at the venue?

You can leave bags at the venue and someone will stay with them while everyone goes running. We can’t take responsibility for any loss or damage to items left however.

Will there be food available?

The pub cooks fresh dishes which can be ordered in advance. Everyone who books a ticket will be contacted before the event to see if they want to order some food.

What do I get for my money?

Everyone who pays for a place on the run will get a drink after the run. Food will be extra and can be paid for at the bar.

PLEASE NOTE – This is a ticket ONLY event and numbers are very limited (just 30-places). You can purchase a ticket HERE for £5.00.

Location:

The Dartmouth Arms
35 Dartmouth Park Rd
London
NW5 1SP
United Kingdom

Wednesday, 15 October 2014 from 18:30 to 22:30 (BST)

Minnesota Nice on RUN ULTRA

Posted on September 22, 2014 by talkultra

Arguably the happiest runner and most grateful runner I have ever witnessed, Kevin Langton illuminated the trails. ‘Thank you for being here guys and supporting.’ Running with a smile and grin, whenever he passed he repeated, ‘Thank you for being here guys and supporting.’ You’ve got to love this sport… despite the difficulty, despite the fatigue, despite sore legs and being mentally tired, Langton’s smile never slipped, the positivity never waivered. Oberg, 93-miles, Langton’s family welcomed him with a hug and high fives, ‘let’s get this done’ he said.

‘Great job man you are looking so good,’ I shout.

‘Thank you for being here guys and supporting.’

Minnesota nice!

Read the full article on RUN ULTRA HERE

Episode 70 – Meltzer, Doherty, Haugsnes, Schwarz-Lowe

Posted on September 19, 2014 by talkultra

Episode 70 of Talk Ultra and on this weeks show we speak with the winner of Superior Endurance Runs (Fall Races), Adam Schwarz-Lowe, Eirik Eirik D Haugsnes talks Tromso Skyrace and Daniel Doherty tells us all about placing in the top-10 at Tor des Geants. Talk Training has part 2 of our Navigation 101 and we have the News, a Blog, Up & Coming Races and I am pleased to say… Speedgoat Karl Meltzer is back as co host with an in-depth chat on his AT attempt.

NEWS

Run Rabbit Run
wow – KRAR!

Rob Krar 17:40:05
Josh Arthur 18:33:05
Jeff Browning 19:06:43
Ryan Gelfi 19:38:24
Nick Clark 19:50:15

Nikki Kimball 21:14:36
Kerrie Bruxvoort 22:49:02
Darcy Piceu 22:52:40
Leslie Howlett 25:08:12
Hannah Green 29:04:40

Ultravasen
UltraVasan 90 Men 1 Jonas Buud (SWE) 6:02:03 2 Steven Way (GBR) 6:12:28 3 Jarle Risa (NOR) 6:23:38 4 Didrik Hermansen (NOR) 6:24:03 5 John Henry Strupstad (NOR) 6:28:04
UltraVasan 90 Women 1 Holly Rush (GBR) 7:09:04 2 Mimmi Kotka (SWE) 7:22:35 3 Lena Gavelin (SWE) 7:26:02 4 Sophia Sundberg (SWE) 7:34:26 5 Margrethe Løgavlen (NOR) 7:43:03

The Rut – article HERE

Sage struggled with the technical second half favoured by Kilian, closed second in 5h20’27”. Kilian finished a fast 5h09’33”. Manuel Merillas (Mammut), a new young talent from Spain leading the Series, climbed from 4th position at 30 km to finish third in 5h29’20”. Britain’s Tom Owens (Salomon) was an excellent 4th and American Paul Hamilton (The North Face) last year’s race winner, took 5th
Emelie Forsberg was race winner in 6h32’42”. Kasie closed in 6h38’05” and Anna in 6h49’25”. Canadian Ellie Greenwood was 4th and American Hilary Allen, 5th. Series leader, Italian Alessandra Carlini, took 8th.

Trofeo Kima – article HERE

MEN
Kilian Jornet 6:12:20
Manuel Merillas 6:28:33
France Sancassani 6:38:14
LADIES
Kasie Enman 7:53:42
Emelie Forsberg 8:22:17
Emanuela Brizio 8:30:52

Tor des Geants

Colle Franco 71h 49m
Nichademus Hollon 76h 25m
Guillon Antoine 79h 02m and Le Saux Christophe 79h 02m

Lecomte Emilie 85h 53m
Borzani Lisa 94h 43m
Zimmerman Denise 98h 27m

INTERVIEW

We caught up with Dan Doherty who produced a top performance and placed 6th overall

Superior 100 – article HERE

100-mile
Adam Schwarts-Lowe 21:58:32
Michael Borst 22:52:28
Nathan Leehman 23:26:47
Mallory Richard 27:32:27
Frayah Bartuska 29:56:58
Johanna Ylanen 31:08:10
50m-mile
Chris Rubesch 8:56:33
Forrest Tracy 9:23:47
Alex Kurt 9:35:24
Kristin Rognerud
Annie Behrend 13:03:34
Shelly Groenke 13:41:38

Tromso SkyRace – article HERE
1. Eirik Dagssøn Haugsnes – 6:38:30 2. Ola Hovednak – 6:49:39 3. Kilian Jornet – 6:49:55 4. Stian H-Angemund – 7:09:46 5. Sondre Stier Thorbergsen – 8:17:08
Female category
Hana Krajnikova – 9:49:48

Ultra 168 had a round up of results for the Southern Hemisphere HERE

Surf Coast Century: Saw a fantastic new course record from Kellie Emmerson in the ladies 100kms, taking it out in 9:29. In the men’s race, it was a tie for 2nd place As Dave Eadie and Brendan Davies held hands over the line. We often joke about joint finishes, but there’s no malice there

Glasshouse 100km : Cameron Munro took out first place in a speedy 17:17, nearly two hours ahead of second place. While Deb Nicholl did the ladies proud finishing in 19:31.

GNW 100-mile : Clarke McClymont celebrated a big birthday by notching up a cracking win in the 100 miler in a time of 20:56. The ladies title was taken out by Sonia McDermott in an excellent time of 25:39.

INTERVIEW

We caught up with Eirik Haugsness to discuss Tromso Skyrace and his 2014 season

BLOG

For the first time in Talk Ultra history, I am actually going to put forward one of my own posts here – Minimal, Maximal or the curious question of Drop – HERE

INTERVIEW

Adam Schwartz-Lowe won the Superior 100 after placing 2nd twice before, we caught up for a chat about the race and his previous running.

TRAINING TALK

We follow up from our ‘Basic’ Navigation 101 with ‘Intermediate. Once again Charlie Sproson co-hosts this segment

UP & COMING RACES

Chile
Patagonian International Marathon – 63K | 63 kilometers | September 27, 2014 | website

Greece
Spartathlon | 245 kilometers | September 26, 2014 | website

Isle of Man
Isle of Man Mountain Ultra | 51 kilometers | September 27, 2014 | website

Morocco
UltraTrail Atlas Toubkal | 105 kilometers | October 02, 2014 | website

Nepal
Godawari 50km | 50 kilometers | September 27, 2014 | website

Netherlands
South Holland
Den Haag Ultra Marathon | 68 kilometers | September 21, 2014 | website

Norway
Nordmarka Ultra Challenge | 82 kilometers | September 27, 2014 | website

Portugal
Grande Trail da Serra d´Arga – Ultra Trail | 53 kilometers | September 28, 2014 | website

Romania
Unicredit Leasing Transmaraton – Double Marathon | 84 kilometers | September 20, 2014 | website

Slovakia
Ponitrianska Stovka | 105 kilometers | September 20, 2014 | website

Vietnam

Mountain Marathon Vietnam – 70 km | 70 kilometers | September 20, 2014 | website

CLOSE

LINKS

ITunes http://itunes.apple.com/gb/podcast/talk-ultra/id497318073

Libsyn – feed://talkultra.libsyn.com/rss

Website – talkultra.com

CYCLING for RUNNERS – The Introduction

Posted on September 19, 2014 by talkultra

Welcome to CYCLING for RUNNERS in conjunction with Scott Sports

Over the coming months and year, Ian Corless and Niandi Carmont in conjunction with SCOTT SPORTS will bring you CYCLING FOR RUNNERS.

Ian, Niandi and a series of special guests will provide you with a series of articles from a male and female perspective on how cycling can benefit you as a runner.

Providing simple and clear information, we will write about our experiences, we will tell you about equipment, provide hints and tips and most importantly, we will provide you with a series of training plans that you can incorporate week by week, month by month to make you a better runner through cycling.

We know 3-types of runner:

The runner who is injured
The runner who is recovering from injury
And thirdly, the runner who is about to be injured

Of course, we joke, but many of you will agree there is some real truth in the joke. Running is not bad for you, however, taken to extremes or if rushed, the impact of repetition can damage and break us. Sometimes a couple of easy days are all we need and then we are able to resume full training. But as often happens, a couple of easy days may not be enough and our eagerness to push and get back to full training causes us to take risks and then the inevitable happens, we break!

Don’t get us wrong. If you want to be a good runner, you need to run. However, we don’t always thing big miles, double day runs or running everyday is necessary. It’s all about balance and ultimately what level we are running at and what our objectives are. As we see it, runners fall into four distinct groups:

Group 1: Weight loss/ recreational runner
Group 2: Budding enthusiast
Group 3: Good age group runner
Group 4: Elite/ pro or top-level runner

We could break the groups down again but ultimately, for the purposes of explanation, these four groups will suffice.

Group 1 runner’s will run typically three times a week (maybe four) and they will run twice in the week and once at weekend. During the week they will train from 20-60min and at the weekend they will extend their running beyond an hour. Mileage will be 30-50 miles per week.

Group 2 are pretty dedicated and savvy accumulating three to four runs during the week and running once or twice at the weekend. Sunday will typically be a long run of 90+ min and on Tuesday and maybe Thursday they will add some speed or strength running. Mileage will be 50-75 miles per week.

Group 3 runner’s are very similar to group 2, however, they are running six days a week, they double up runs on a couple of days and at weekend they may do back-to-back longer runs. Mileage will hover around 80-miles per week.

Group 4 are pushing the envelope, they run twice a day, four to five days a week and run long, fast and high during the weekend. They typically hover around 100-miles per week.

We generalise above and of course we will be able to find extremes in all the scenarios. However, the four groups provide a picture. We think the risk of injury is high for all the groups and relatively equal. Why?

Well, group 1 for example will be less experienced (typically) and will have less run history and therefore although the time on feet is less, the percentage risk is high based on experience.

Group 4 by contrast will have loads of experience, they have been involved in sports for years and they are knowledgeable. Risk comes for them from volume and because they are often on the edge looking for small performance gains.

For us, this is where cycling for runners can come in!

Cycling provides a great low impact exercise that can be done in or outdoors, it can be very controlled and importantly it can be as easy or as hard as you like.

Yes, if you want to be a great runner, you need to run. BUT cycling can add to your running and not take away from it…

Just think, how many of you have said, ‘I am just popping out for an easy run!’

Is there such a thing as an ‘easy run?’

In terms of effort, yes! For sure, you can run slow, easy and controlled keeping your heart rate down, keeping your cadence light and just tick-over. But, you are still in contact with the ground. You are still ‘impacting’ with the surface beneath you and you are still passing your body weight through all your muscles, tendons and joints. Recovery runs are not about fitness, they are about loosening off and in many cases, we use recovery runs just to make us feel better. So, why not incorporate some cycling as active recovery?

Long runs can really impact on your body. Hours of running adapt you to the demands that will be placed on you when you race but sometimes we will run the risk of pushing too far and risking injury. Long bike rides on hilly terrain for example can be used to provide multiple hours of low impact exercise. Hours where you can push harder than running without the risk of damaging knees, muscles and ligaments. If incorporated with long runs, you have a great way to do back-to-back sessions while reducing impact injury risk.

Speed can damage our fragile bodies, particularly our muscles and tendons. However, run speed work incorporated with cycling speed work can stress the aerobic system and it will stretch us physically and mentally in new ways.

Hill reps provide great aerobic stress pushing us to our threshold limits, however, what goes up, must come down. Often, it is the running downhill that causes damage. Of course, we need to train for this in running, it’s important. However, cycling hill reps incorporated into a structured training plan can provide a great stimulus that will progress your fitness level and once again, the impact implications are low.

Finally, cycling can just be a blast. It’s a great way to head out and see a new place; arguably, we can cover more distance in less time on a bike. If nothing else, cycling may well just provide you with a well-earned break from running. Cycling will freshen your mind, it will freshen your body and I guarantee, your running will improve.

Part one of cycling for runners will be released on Wednesday October 1st and we will look at the basics to get you started:

The bike.
How to ensure you have a good fit.
Dos and Don’ts of cycling.
And we will list 5-points why cycling can make YOU a better runner.

Philipp Reiter Cycling

To kick things off, Salomon International athlete, Philipp Reiter will also give us his thoughts on why cycling works for him as a trail, mountain and ultra runner.

Stay tuned.

Join us on STRAVA

Thanks to SCOTT SPORTS for the support and backing

Check out SCOTT HERE

CYCLING for RUNNERS PAGE HERE

Minimal, Maximal or the curious question of Drop

Posted on September 16, 2014 by talkultra

Back in the day, I would go to a run store, ask for a neutral shoe and then try several models. I would pick the shoes that felt good and if they all felt good, I would pick by criteria such as brand and/ or colour. Job done. I would then go and run. Initially I played safe (looking back) picking shoes with a little more cushioning. However, as I got fitter and faster, my shoes got lighter. Seemed to make sense. At no point did I know what ‘drop’ the shoes had. I didn’t even know what drop was and in all honesty, I probably only considered drop in 2009/ 2010.

Coming from a cycling background, running was not something that came natural but I improved through triathlon. Eventually ultra running attracted me; I was looking for something new. I wanted something that intimidated me… running long always intimidates me!

I had big legs; plenty of muscles from cycling and triathlon, so, the longer I ran, the more muscle problems I had. Just part of the challenge I thought. Then I saw Hoka One One whilst running races in France and I thought, maybe all that cushioning will help?

I started using Hoka One One way back in 2010. I was using the original Mafate when pretty much nobody in the UK even realised what these shoes existed. I had all the comments, clown shoes, platform shoes, ridiculous and so on.

Of course, most people were correct. They did look somewhat ridiculous but considering I had been introduced to the shoes on ‘local’ terrain (France) I found the acceptance across the Channel more acceptable. Particularly in mountain races when running down long and/ or technical descents was the norm.

The plush ride from maximal shoes was something quite unique. Like running on marshmallow I would say. I loved the feeling and I started using the Bondi B for road runs in addition to the Mafate for trail. Cut a long story short, I sold Hoka One One in the UK and really pushed them. Yes. I loved them that much.

I listened to warnings from minimalist runners and other brands and then one by one, I would see runners switch and then other shoe brands ‘add’ more cushioning to shoes. Hoka One One were ahead of the times…

Ironically, as ‘maximal’ took hold, I defected.

Yes, in 2012 I walked away from maximal and never looked back. For me, it all started with niggling knee injuries. At first it was nothing I could pinpoint. At the time I was racking up the miles and running twice daily. I put it down to ‘just’ run pain. You know, the pain we all get and ignore… I won a race in Turkey (60km) but struggled in the closing stages with severe knee pain and later, when I toed the line at Lakeland 50 (looking for top-10) the knees gave in and from that moment, I stopped racing.

Of course I made a few errors. I didn’t address the issues early enough and I stuck my head in the sand and thought the problems would go away: no!

Stopping running for a while was the only way and in time I addressed many issues and points. My knee issues were caused by running in maximal shoes; the added cushioning, the ‘roll’ and the softness all combined with 100’s of miles in training equalled failure!

Turns out maximal shoes were not for me, or my knees.

Of course, this is a little controversial.

Maximal shoes are a new technology and therefore I don’t think we currently have full feedback on the pros and cons of this type of shoe. I guess I had a 2/3-year head start. The initial benefits touted to consumers were:

More comfort
Less impact
Plush ride
Run downhill quicker
And so on…

The opposition said:

Lack of feel with the ground
Too much roll
Too cushioned
And so on…

In time, I had to agree. For me, I was in the latter camp. Having said that, had I not had issues, maybe I would still be running in maximal shoes, who knows?

In the past 2-years I have in many ways learnt to run again. Getting a feel for the ground beneath me, trying to run with better technique and I have run considerably less. I am not a minimalist runner… I didn’t go down the Vibram route. But what I did do was use less cushioning. I actually just went back to shoes similar that I used in my running/ triathlon days… I used to call them ‘flats.’

Many people don’t realise, but Hoka One One and other similar brands use ‘low-drop.’ Altra for example use zero drop. So, I was already adapted to low drop running. I wouldn’t say my technique was perfect, but I have always been a mid to forefoot striker so basically I just needed to feel the ground again.

In my opinion, maximal shoes caused 3-key issues FOR ME. And I stress here, for me.

1: The added cushioning didn’t allow me to feel the ground. I therefore was ‘hitting’ the ground harder with every foot strike. Of course the cushioning masked this. So, to get feeling, I hit the ground harder, the cushioning compressed and then recoiled. Think about it, my muscles and my knees were working harder but in a different way. All those foot strikes, all the accumulated minutes, hours and miles.

2: The height and cushioning of the shoes caused me to roll. On flat surfaces the cushioning would compress and I would roll inward. The more cushioning, the more I could roll. Again, times this by all the foot strikes… not an issue for isolated runs but when you run day after day and twice a day, that builds up! On technical terrain, the cushioning offered more protection for sure, but again I was rolling and twisting far more than in a less cushioned shoe. My knees were being taken out of align all the time.

I like to equate the roll to the comparison of an F1 car and a bus. Take an F1 car around a corner at speed and it won’t sway or deviate. Take a bus around a corner and it will lean and possibly tip over. This is how I look at run shoes… or more importantly less cushioning in comparison to more cushioning.

3: I also feel that the cushioning made me a lazy runner. I was carefree because the cushioning masked so much. I also became weaker in my legs… I let the shoes do the work.

I think I could only really appreciate the above once I stopped using ‘maximal’ shoes and returned back to basics. I have spent the last 2-years running in shoes with normal or less cushioning and I have tested shoes with various drop; typically 4mm to 8mm.

Now many of you may question many aspects of what I mention above. That’s good! This article is not meant to give you hard facts. I want you to question and assess your running, your form, your contact with the ground and your running well being.

I am not promoting barefoot, minimalist, low drop or maximal. I am giving you scenarios and experiences that I have accumulated over time.

I could say, ‘do this!’

But ultimately, that is when issues arise. Doing ‘this’ is perfect for one athlete but not another. Sometimes you have to get it wrong to find out if you are doing it right.

Maximal is a current trend. Ironically, I went maximal just when most people went minimal… ‘Born to Run’ has lots to answer for! As Vibram clad warriors ran around me, I bounced along like Tigger.

Was I correct? NO!

Was minimalists correct? NO!

To some extent, we had both followed fads. For many, going minimalist and ‘learning to run again’ over a constructive and gradual period was and may very well be, the best thing they have ever done. But for every converted sole, we have a runner (or maybe multiple runners) who are broken at the side of the trail with stress fractures, damaged calf muscles or achilles problems.

But, going maximal (for me) was no better. I didn’t ease into maximal, I went in head over heels committed myself and the cushioning allowed me to get away with it… for a while!

If I learnt one lesson, GRADUAL is a key word. Be that maximal, minimal low drop or whatever…

Fads will come and go.

This conversation will continue in years to come and without doubt, we will be looking at a new aspect of run technique. It’s the nature of things.

But, running and the ability to run is god given. We are designed to run. So in future, when you have children, maybe nurture your child from the feet up. Start from the ground and let evolution do its work.

In retrospect, Chris McDougall was right, we are ‘Born to Run’ the problem is, we have actually devolved as runners.

Fashion and fads will come and go.

Take your time and if it aint broke… don’t break it! Otherwise it may well take you 2-years to get back on the right trail.

Like me!

Kilian and Emelie ROCK THE RUT 2014

Posted on September 15, 2014 by talkultra

The general consensus seemed to be that The Rut offered a 50k course that mixed up the best of American trail running with a combination of pure European style Skyrunning.

‘The Rut is the first Ultra Series final to be held in the USA and was designed and organized by world-class ultra runners Mike Foote and Mike Wolfe specifically to fit Skyrunning parameters. The Rut 50K counts 6,080m vertical meters ascent and descent with the highest point reaching the 3,403m summit of Lone Peak in Montana’s aptly named Big Sky resort.’ Said Lauri van Houten, ISF. The summit was also the destination of Friday’s Lone Peak Vertical Kilometer® – 1,000m vertical climb and at just under 4.6 km long, Mike Foote briefed the runners pre-race, ‘This is a true mountain course so please treat it with the respect it deserves!’

In truth, one could say that the 50K course was a true leveller.

It allowed the fast trail runner’s, Sage Canaday and Ellie Greenwood for example to go head-to-head against the Skyrunners; Kilian Jornet and Emelie Forsberg. Add to the mix runners like Kasie Enman who have delved into both worlds and succeeded and we had a great event to watch and follow.

Using the ‘Transvulcania’ approach, Sage pushed hard from the gun, pulling away he opened up a gap of 3-minutes on Kilian Jornet. However, as the terrain kicked up, Mr KJ started to close. It was 90-seconds, then level and then a gradual lead. Slowly but surely, Kilian pulled away showing a consummate display of running ability, not only on easy trails, but also on the tough, steep and technical. At the line, Kilian was victor. Another incredible win to his list of palmares accumulated in 2014. The only blip coming at Transvulcania where he placed 2^nd after stepping off ski’s just days earlier. Another Skyrunner® World Series title in the bag and I have to ask the question once again, ‘Is Kilian Jornet THE most rounded athlete in the world?’ His achievements and humility blow my mind.

Emelie Forsberg by comparison ran a race that I could have scripted. Frustrated by the ‘detour’ at Trofeo Kima, Emelie used her emotions to grab the Rut by the horns and push from the off. Pulling away from the rest of the ladies, Emilie’s victory was never really in question. Kasie Enman closed a little in the latter stages but settled for the bridesmaid position, a priority holding off Anna Frost in third. Outright speed didn’t help Ellie Greenwood who ran a great race for 4^th. Ultimately, the mountain, the technicality and the altitude became a leveller.

Like Kilian, Emelie rounds out another year with a Skyrunner® World Series victory. They are the King and Queen of the ultra Skyrunning world. Mixing raw athletic ability and gift with the animal instincts of an Ibex. They are not unbeatable, but just now, they are both at the top of their game.

Emelie Forsberg was race winner in 6h32’42”. Kasie closed in 6h38’05” and Anna in 6h49’25”. Canadian Ellie Greenwood was 4^th and American Hilary Allen, 5^th. Series leader, Italian Alessandra Carlini, took 8^th.

Ones to watch for 2015:

Rising star, Spanish runner Manuel Merillas fulfilled early season potential as displayed at Transvulcania, Ice Trail Tarentaise, Dolomites Skyrace and Kima with 3^rd place. I don’t need to tell you, he is one to watch for the future.

Tom Owens once again came away with another top-5 and confirmed himself as the top British mountain runner in the world. Nobody has pitted themselves against such top quality fields and come away with the goods like Tom. It was a hark back to 2012 when Tom pushed Kilian close on several occasions. 2014 is very much the comeback year after a disastrous 2013 with injury, I can’t help but think that Tom will step up another level in 2015.

Kasie Enman has paved the way for running mums! Sounds a touch corny I know but Kasie returned to top flight running in ‘14’ just 10-months after her 2^nd child. We all wondered how it would go… Kasie included. In her first race, Zegama-Aizkorri, Kasie was at the front pushing. We all thought, hold on a minute, that wasn’t the plan. She did eventually succumb to the distance and pressure from ladies behind; however, it was an indicator of what was to come. Race after race, Kasie has improved and recently secured a victory at Trofeo Kima. With 2014 in her system, I am excited to see what 2015 will hold.

Anna (Frosty) Frost needs no introduction and to be honest, Frosty shouldn’t really be in my ‘ones to watch’ as we all know her ability. However, pre May 2014, Frosty had a tough time finding form, health and equilibrium. I am pleased to say after a resounding Transvulcania win and CR, a 2^nd at the Skyrunning World Champs, a victory at Speedgoat 50k and now 3^rd at The Rut that Frosty is back… watch out ladies in 2015! And Frosty, keep the racing as you have in ‘14’. Less is more.

Finally, Alessandra Carlini has worked real hard in 2014 and did top the ranking. Considering this lady lives on the Italian coast with no mountains to train on, her performances have been excellent. If Alessandra can work on some specific training for 2015 she may well be a force to reckon with.

Skyrunning has blossomed and grown. We only need to look at the ‘Likes’ on the Skyrunning FB page to the explosion that his happening before our eyes. The runners want high and technical. The fans want high and technical and the development and spread of the National Series is showing that Skyrunning is here to stay… it may have been around for 20-years, it’s not our fault that everyone is just catching up. Yes, that was the vision of Marino Giacometti back in ‘89’ when he scaled Monte Rosa.

2015 will soon be here and with it new adventures and new experiences for all.

Less cloud, more sky!

Skyrunner® Ultra Series final results 2014

Men

Kilian Jornet (Salomon) – 308 points
Sage Canaday (Hoka One One) – 284 points
Manuel Merillas (Mammut) – 250 points

Women

Emelie Forsberg (Salomon) – 308 points

2^nd equal: Anna Frost (Salomon) Kasie Enman (Salomon) – 294 points

inov-8 Race Ultra Vest 2015 *New Product Review

Posted on September 15, 2014 by talkultra

The 2013 incarnation of the inov-8 Race Vest was a revelation. It was arguably the most simple and minimalist pack on the market that fit and functioned perfectly for the task at hand. It had a unique design, the ability to carry 2-bottles and/ or bladder and in addition it had a series of really useful and importantly, ‘usable’ pockets. No pack is perfect, however, I did say the Race Vest was close.

Many agreed. The pack sold incredibly well and it won awards.

However, it did have some restrictions. In reality, the pack was perfect for 1-day races when minimal mandatory kit was required. But if you where doing a longer event such as UTMB then the original pack had limited space. I actually was able to put all my mandatory kit in the pack but I had to be creative and yes, I had to have the smallest and lightest kit available.

I personally don’t think this is a fault of the pack! The original Race Vest had a use and if used in the scenario for which it was intended, then it was arguably one of the best packs available.

When the product became available to purchase (early 2014), a few tweaks had been made from the original prototype, which I was using. The key change was in the upper. My pack would allow the 2-bottles to fit low (near the rib cage) or high on the shoulder straps. After testing, many people commented that the shoulder straps rubbed around the neck, so, Matt Brown, the designer, reworked the design, narrowed the straps (which did provide a better fit) but unfortunately this meant you couldn’t fit the bottles in the upper position. A real shame in my opinion! More importantly, original retail samples had a couple of question marks on durability. Many runners complained of some less than perfect construction. This was soon nipped in the bud but as we all know, this is never a good thing.

Below, the original Race Ultra Vest with bottles:

Jump to the inov-8 athlete retreat in the English Lakes, spring 2014. A weekend of running: looking at new shoes, apparel and accessories for the coming year (2015). Needless to say, as a running aficionado, I love this. I love to see how a brand takes past and current ideas, develops them and comes up with something new. The new apparel looked incredible, new shoes were promising; particularly the new Ultra 290 shoe and then we saw the packs… the new Race Vest.

Similarities could be drawn to the original 2013/2014 model but boy oh boy. This was a complete overhaul taking all the features from the original, adding tweaks and then coming up with something new. inov-8, Matt Brown and the rest of the team had pimped their packs!

No longer was one pack available but three: 5ltr, 10ltr in this style and a larger 24ltr for mountain marathon or multi-day events. Using the ‘vest’ fitting system, these new packs in one word are awesome.

I said in my original Race Vest review back in 2013 that ‘This new product from UK company; inov-8 may very well be the next key moment in pack design stripping away complication and providing a pack that would almost make a perfect accessory for Batman.’

It was a bold statement and one that I still hold. However, that unique innovation has moved up a step and lessons have been learnt.

So, what is new?

Larger capacity (3 different sizes)
Pole fitting attachments
Redesigned vest
New soft flasks with extended drinking straws
Dump pockets
Zipper pockets

I have 2-packs for testing, the 5ltr and 10ltr. They are exactly the same, obviously the only difference being capacity. For the purpose of this review, I have tested and photographed the 10ltr as I feel this will be the most popular option. However, I will say that the 5ltr does have far more capacity than the original Race Vest despite them being arguably, on paper, the same size!

My test product is a prototype and I am aware of some tweaks that will be made based on my review and the feedback I provide. So please refer to this review and I will update with any key changes and revisions that may happen over the coming weeks/ months.

The vest fits like a glove. I never expected anything else. You put it on and immediately it is like adding another piece of well fitting clothing. Unlike the original Race Vest, this pack will not have adjustment straps on the side. Therefore, the pack will come in a variety of sizes so that you can get the product that fits you! I believe this will be S/M and M/L and fit has been tweaked under the arm to a better fit under the arm from my prototype.

Why no side straps?

Well, two large ‘dump pockets’ have been added to the pack. It made sense. This was an area not utilised in the original design and now you have 2-easy access pockets for food, clothing or any other item you may need.

For me though, these dump pockets make the ideal location for storing the new soft flasks. This wasn’t the original idea of designer, Matt Brown. However, after 1-week of testing, I contacted Matt and told him of the way I was using the pack. It made perfect sense to me. It had the bottles in an easy access and comfortable place, the new ‘extended straws’ meant that I could feed as and when I wanted without removing them and if I needed to refill, I could just pull them out, take off the top, fill and replace. In addition, you could still use the dump pockets for additional storage either under or over the soft flasks. I typically put my gloves, Buff or other essential items in this area. Being a photographer, I have often replaced one soft flask with a camera. Yes, they are that adaptable.

On the front of the pack, you have zip pocket on either side. These pockets are for the soft flasks, however on my prototype they were a little too small and tight. For me, they are perfect for valuable items such as phone/ money/ credit card or similar. Matt Brown has confirmed for me that the zipper pockets have been re-designed and made larger accommodating the flasks with ease and comfort, ‘I used the updated sample at CCC and kept the bottles in the zipper pockets, a lot easier to remove and get back in again,’ said Matt. So, the choice will be yours? I do recommend you try options and see what works for you.

Several other stretch pockets are available that work well for keys, food and or gels.

The front fastening system has also changed from the original. This pack no longer uses the quick release system that some found fiddly on the previous vest (I didn’t). Now it has 2-fixed straps, upper and lower and both use the classic male/ female quick release fastening system.

The rear of the pack has 2-zippers: one on the outside of the pack that allows access to an uncluttered open pocket.

On the reverse, the part of the pack that would sit against your back, has a zipper that would allow direct access to a bladder should you wish to use one.

Of course, this is perfect, especially in long events when you are carrying mandatory kit. You don’t want to be pulling kit out to get to a bladder. In addition, elastic cords have been added to the top and bottom to attach poles.

The large open pocket (10ltr version) held with ease:

Waterproof jacket
Waterproof pants
Buff
Gloves
Base layer
Compass
Gps
Phone
Arm warmers
Beanie
Gels/ bars

And I still had space to squeeze other items in. No question, it’s perfect for a UTMB style event or similar. Should you carry fewer items, the adjustable bungee drawstring on the pack will allow you to compress unwanted space.

The pack has an optional (purchase extra) 2ltr bladder that sits within a temperature control sleeve and this easily slides into the rear zipper pocket. The feed pipe is insulated and can be used on the left or right hand side of the vest. Ideal should you require the option to carry 3ltrs of liquid: 2ltrs in the rear and 1ltr at the front two soft flasks.

IN USE

It may come as no surprise that I find the pack perfect. I have yet to find an issue with any aspect of the design.

The soft flasks with extended straws are a revelation and make ‘on the go’ drinking a breeze. It also makes refilling very easy.

The vest fits like a glove, does not bounce and is extremely comfortable even when filled to capacity.

Fabrics are light and breathable as the original. Of course with any vest, you are going to get a hot spot on your back. You can’t avoid that with this style of product. Having said that, I have yet to find a pack that doesn’t do this…

The rear large zippered pocket requires some thinking when packing, as it is just an open space. You push things in and keep pushing. I recommend if using a bladder, add this first and then pack. Place the items you are likely to need less at the bottom and then work your way up leaving the most essential items at the top. It’s not rocket science but good to think ahead. Once the bladder is in place, you don’t need to remove it as it has a separate zipper access thus allowing refilling as and when required. It works really well. As mentioned previously, you can fit all mandatory kit (UTMB requirement) in the spacious pocket.

You can attach poles to the rear. I tried but didn’t find this to be a good option for me. More often than not, the new folding poles such as Black Diamond or Leki are shorter in length. This makes fastening more awkward and problematic. To resolve this, I attached two adjustable bungees to the shoulder straps and I store my poles folded across my chest; works for me and makes storing and access to the poles easier. It’s a personal thing.

The multiple front packets provide immediate access to anything I needed whilst running. I had a phone, camera, bars, gels, keys and money all at hand. Perfect. The front zipper pockets add extra security if not used for the soft flasks.

I used the two large dump pockets for my soft flasks and then placed gloves, buff and some snack items on top. This works great but you need to think when coming into an aid station… if you just pull out the soft flask, what is on top will hit the deck!

Conclusion

I raved about the original Race Vest (2013/14 model) and hailed it as arguably the ‘perfect’ pack. In refection, I was wrong. It was perfect to a point. The new range of packs (in 3-sizes) have addressed the issue of storage (or lack of) and with the addition of soft flasks with straws, these packs offer everyone the opportunity not only to get the right size to fit them but also the correct capacity for your needs. For me, if you were only going to purchase one pack, the 10ltr would be the most logical option.

Although we haven’t done a full test from a female perspective, initial feedback has been good. As I am sure you can imagine, this very much depends on the lady and the chest size.

We will update this review with a female viewpoint ASAP.

Finally, inov-8 has come up with another winner. I’d recommend this pack to anyone and everyone. The 10ltr does have some strong competition from many other key brands so ultimately it will all come down to personal taste. But if you are ordering online without seeing the product have confidence, you won’t be disappointed.

Check out inov-8 HERE

Availability? This pack is a 2015 model and as such will retail in early 2015. Pre orders and enquiries should be sent to inov-8

Price? 5L £110 / 10L £120 inc bottles

Note: I was asked on Facebook about a lack of negative comments. It’s simple really, I don’t have any. My comments re the zipper pockets being too small and tight was my big gripe which ironically made me look at storing the soft flasks in the dump pockets. Matt Brown, the designer has reworked these pockets and as he says, he personally used the pack for CCC with no issues. I do hope to get a couple of images from Matt to show this tweak to the design.