Episode 110 – MDS Special and Jasmin Paris

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This is Episode 110 of Talk Ultra. This weeks show is a Marathon des Sables special with a load of great content from the Bivouac by Niandi Carmont and then a series of post race interviews with Sondre Amdahl, Elisabet Barnes and Elinor Evans. If that wasn’t enough, we have an interview with Jasmin Paris who has just blasted the Bob Graham Round ladies record to a new level.

It’s a different show this week as we concentrate on Marathon des Sables

Marathon Des Sables

It was a win again for Rachid El Morabity and Russian, Natalia Sedykh dominated the ladies race, times were 21:01:21 and 24:25:46 for the 257km. Full results are HERE

Niandi talk from the Bivouac 

00:25:32 INTERVIEW from the Bivouac

A selection of interviews of everyday runners doing extra ordinary things

00:58:54 INTERVIEW from the Bivouac

Fernanda Maciel ladies 3rd overall and Natalia Sedykh ladies race winner

01:19:09 NEWS

Madeira Island Ultra Trail

Zach Miller 13:52

Tofol Castanyer 14:12

Sebastien Camus 14:18

 

Caroline Chaverot 15:00

Andrea Huser 16:22

Emelie Lecomte 17:56

Penyagolosa Trails – The MIM and CSP

MIM

Miguel Angel Sanchez and Gemma Arenas won in 5:36 and 6:33

CSP

Sea Sanchez 12:54 and Mercedes Pila 15:02

Full results HERE

Ultra Fijord – bad news

We discussed this race extensively in a couple of podcasts last year, we spoke with Nikki Kimball and Jeff Browning. Jeff won the race and Nikki decided to withdraw from the race as she felt is was too dangerous. Alarm bells were rung. Unfortunately we have had news of a death at the 2016 edition. We have to be clear here that information is still a little sparse but Ellie Greenwood and Kerrie Bruxvoort have both commented on social media at the races apparent disregard for safety. We will have more information on this as and when possible.

A statement on Facebook from Ultra Fijord said:

The second edition of Ultra Fiord has been a very hard experience, marked by an exceptionally hostile climate and dramatic landscape that formed the backdrop of the race route, that was changed and shortened two days leading to the race to accommodate the impending bad weather. While some runners experienced and embraced the forces of nature, others were beyond their comfort zone. What impacted all of us the most was the loss of 100-mile runner, Arturo Héctor Martínez Rueda. Mr Martínez, 57-year-old from Mexico, had unfortunately passed on at an approximate 65km mark that is about 750m above sea level. Although the likely cause of his death was hypothermia, a confirmation can only be made in the following few days. The unfavourable weather has persisted in this mountain area since Friday, so the rescue team, awaits a favourable weather window to execute the evacuation. The race organiser takes responsibility and apologise for the poor communications to the outside world with regards to this tragic incident, simply because it is a step we could not execute without the confirmation of the status and private communications with Arturo’s family. In this difficult time, the organising team sincerely expresses its condolences to the family and friends of Arturo and ask followers for your cooperation to send peace and respect to them too.

01:25:40 INTERVIEW

Elisabet Barnes post MDS 

01:57:45 INTERVIEW 

Sondre Amdahl post MDS 

02:26:49 INTERVIEW 

Elinor Evans post MDS 

03:11:00 INTERVIEW

Jasmin Parishas just elevated the ladies Bob Graham Round record to a new level coming very close to Billy Bland’s benchmark 1982 record

UP & COMING RACES

Australia

Queensland

The Great Wheelbarrow Race – Mareeba to Dimbulah | 104 kilometers | May 13, 2016 | website

Austria

Tiroler Abenteuerlauf 60 KM | 60 kilometers | April 30, 2016 | website

Über Drüber UltraMarathon | 63 kilometers | May 05, 2016 | website

Belgium

Wallonia

Trail de Lesse 50 km | 50 kilometers | May 08, 2016 | website

Canada

Alberta

Run for the Braggin’ Rights | 50 miles | May 07, 2016 | website

Run for the Braggin’ Rights – Relay | 50 miles | May 07, 2016 | website

British Columbia

The North Face Dirty Feet Kal Park 50 | 50 kilometers | May 01, 2016 | website

Ontario

Pick Your Poison 50K Trail Run | 50 kilometers | April 30, 2016 | website

China

Trail de la Grande Muraille de Chine | 73 kilometers | May 13, 2016 | website

Denmark

Hovedstaden

Salomon Hammer Trail Bornholm -100 Miles | 100 miles | May 06, 2016 | website

Salomon Hammer Trail Bornholm – 50 km | 50 kilometers | May 07, 2016 | website

Salomon Hammer Trail Bornholm – 50 miles | 50 miles | May 06, 2016 | website

France

Ardèche

57 km | 57 kilometers | April 30, 2016 | website

Ultra Trail l’Ardéchois | 98 kilometers | April 30, 2016 | website

Dordogne

Le relais du perigord sur 105 km (45+60) | 105 kilometers | May 07, 2016 | website

Ultra trail du perigord 105 km | 105 kilometers | May 07, 2016 | website

Drôme

Challenge du Val de Drôme | 153 kilometers | May 07, 2016 | website

Les Aventuriers de la Drôme | 66 kilometers | May 07, 2016 | website

Les Aventuriers du Bout de Drôme | 111 kilometers | May 07, 2016 | website

Finistère

50 km | 50 kilometers | May 01, 2016 | website

Haute-Loire

50 km | 50 kilometers | April 30, 2016 | website

80 km | 80 kilometers | April 30, 2016 | website

Le Puy-en-Velay – Conques (Juin) | 208 kilometers | May 12, 2016 | website

Nord

100 km de Steenwerck | 100 kilometers | May 04, 2016 | website

Puy-de-Dôme

143 km | 143 kilometers | May 07, 2016 | website

86 km | 86 kilometers | May 07, 2016 | website

Pyrénées-Atlantiques

Euskal Trails – Ultra Trail | 130 kilometers | May 06, 2016 | website

Trail des Villages | 80 kilometers | May 06, 2016 | website

Trail Gourmand | 50 kilometers | May 06, 2016 | website

Rhône

Ultra Beaujolais Villages Trail | 110 kilometers | April 30, 2016 | website

Ultra des Coursières | 102 kilometers | May 07, 2016 | website

Savoie

Nivolet – Revard | 51 kilometers | May 01, 2016 | website

Seine-et-Marne

Grand Trail du Sonneur | 66 kilometers | April 30, 2016 | website

Ultra Trail de la Brie des Morin | 87 kilometers | April 30, 2016 | website

Seine-Maritime

Tour du Pays de Caux | 88 kilometers | May 05, 2016 | website

Tarn-et-Garonne

52 km | 52 kilometers | May 05, 2016 | website

Vendée

100 km de Vendée | 100 kilometers | May 07, 2016 | website

Yonne

The Trail 110 | 110 kilometers | May 07, 2016 | website

The Trail 63 | 65 kilometers | May 07, 2016 | website

The Trail 85 | 85 kilometers | May 07, 2016 | website

Germany

Baden-Württemberg

Stromberg Extrem 54 KM | 54 kilometers | May 08, 2016 | website

Rhineland-Palatinate

Bärenfels 50 km Trail | 50 kilometers | May 01, 2016 | website

Westerwaldlauf 50 km | 50 kilometers | May 05, 2016 | website

Saxony-Anhalt

Harzquerung – 51 km | 51 kilometers | April 30, 2016 | website

Greece

Euchidios Athlos 107.5 Km | 107 kilometers | May 08, 2016 | website

Euchidios Hyper-Athlos 215 km | 215 kilometers | May 07, 2016 | website

Olympian Race – 180 km | 180 kilometers | May 08, 2016 | website

Olympian Race – 62 km | 62 kilometers | May 08, 2016 | website

Indonesia

100K | 100 kilometers | May 08, 2016 | website

50K | 50 kilometers | May 08, 2016 | website

Volcans de l’Extrême | 164 kilometers | April 29, 2016 | website

Ireland

Munster

The Irish Trail 60 km | 60 kilometers | May 07, 2016 | website

The Irish Trail 85 km | 85 kilometers | May 07, 2016 | website

Italy

Lombardy

Laggo Maggiore Trail | 52 kilometers | May 01, 2016 | website

Sardinia

Sardinia Trail | 90 kilometers | May 06, 2016 | website

Tuscany

Elba Trail “Eleonoraxvincere” | 54 kilometers | May 01, 2016 | website

Kazakhstan

70 km | 70 kilometers | May 07, 2016 | website

Madagascar

Semi Trail des Ô Plateaux | 65 kilometers | May 06, 2016 | website

Ultra Trail des Ô Plateaux | 130 kilometers | May 06, 2016 | website

Malta

Eco Gozo Ultra 55k | 55 kilometers | April 30, 2016 | website

Martinique

Tchimbé Raid | 91 kilometers | May 04, 2016 | website

Mauritius

Royal Raid 80 km | 80 kilometers | May 07, 2016 | website

Namibia

Sahara Race | 250 kilometers | May 01, 2016 | website

New Zealand

Kauri Ultra | 70 kilometers | May 07, 2016 | website

Philippines

100 km | 100 kilometers | April 30, 2016 | website

50 km | 50 kilometers | April 30, 2016 | website

Poland

Ultramarathon “GWiNT Ultra Cross” – 100 miles | 100 miles | May 07, 2016 | website

Ultramarathon “GWiNT Ultra Cross” – 110 km | 110 kilometers | May 07, 2016 | website

Ultramaraton “GWiNT Ultra Cross” – 55 km | 55 kilometers | May 07, 2016 | website

Portugal

Gerês Trail Aventure® | 130 kilometers | April 29, 2016 | website

Gerês Trail Aventure® Starter | 70 kilometers | April 29, 2016 | website

South Africa

The Hobbit Journey 90 km | 100 kilometers | April 29, 2016 | website

Spain

Canary Islands

Transvulcania Ultramaratón | 73 kilometers | May 07, 2016 | website

Catalonia

Long Trail Barcelona | 69 kilometers | April 30, 2016 | website

Ultra Trail Barcelona | 100 kilometers | April 30, 2016 | website

Switzerland

Berne

Bielersee XXL 100 Meilen | 100 miles | May 13, 2016 | website

United Kingdom

Aberdeen City

Great Lakeland 3Day | 90 miles | April 30, 2016 | website

Argyll and Bute

Kintyre Way Ultra Run | 66 miles | May 07, 2016 | website

Kintyre Way Ultra Run – Tayinloan – Campbeltown | 35 miles | May 07, 2016 | website

County of Pembrokeshire

Coastal Trail Series – Pembrokeshire – Ultra | 34 miles | April 30, 2016 | website

East Dunbartonshire

Highland ‘Fling’ | 53 miles | April 30, 2016 | website

Greater London

Thames Path 100 | 100 miles | April 30, 2016 | website

Hampshire

XNRG Pony Express Ultra | 60 miles | April 30, 2016 | website

Isle of Wight

Full Island Challenge | 106 kilometers | April 30, 2016 | website

Half Island Challenge | 56 kilometers | April 30, 2016 | website

North Yorkshire

Hardmoors 160 ‘The Ring Of Steele’ | 160 miles | April 29, 2016 | website

Hardmoors Ultra 110 | 110 miles | April 30, 2016 | website

Perth and Kinross

110 Mile Ultra | 110 miles | May 13, 2016 | website

Wales

Brecon to Cardiff Ultra | 42 miles | May 01, 2016 | website

Worcestershire

Malvern Hills 105 Mile Ultra | 105 miles | May 07, 2016 | website

Malvern Hills 34 Mile Ultra | 34 miles | May 07, 2016 | website

Malvern Hills 44 Mile Ultra | 44 miles | May 07, 2016 | website

Malvern Hills 52 Mile Ultra | 53 miles | May 07, 2016 | website

The Evesham Ultra | 52 miles | May 08, 2016 | website

USA

Alabama

Grand Viduta Stage Race | 43 miles | April 29, 2016 | website

Run for Kids Challenge 50K Trail Race | 50 kilometers | May 07, 2016 | website

Arizona

All Day 5k | 50 kilometers | May 07, 2016 | website

Sinister Night 54K Trail Run | 54 kilometers | April 30, 2016 | website

California

100K | 100 kilometers | May 07, 2016 | website

100K | 100 kilometers | May 07, 2016 | website

100 Miler | 100 miles | May 13, 2016 | website

100 Miler | 100 miles | May 07, 2016 | website

200 Miler | 200 miles | May 12, 2016 | website

50K | 50 kilometers | May 07, 2016 | website

50K | 50 kilometers | May 07, 2016 | website

50 Miler | 50 miles | May 07, 2016 | website

Armstrong Redwoods 50K | 50 kilometers | May 07, 2016 | website

Golden Gate Relay | 191 miles | April 30, 2016 | website

Horseshoe Lake 50K | 50 kilometers | May 07, 2016 | website

Leoni Meadows 50k | 50 kilometers | May 01, 2016 | website

Lost Boys 50 Mile Trail Run | 50 miles | April 30, 2016 | website

Miwok 100K Trail Race | 100 kilometers | May 07, 2016 | website

Whoos in El Moro Race Spring Edition 50K | 50 kilometers | May 07, 2016 | website

Wild Wild West 50K Ultra | 50 kilometers | May 07, 2016 | website

Colorado

135 km | 135 kilometers | May 13, 2016 | website

Collegiate Peaks 50M Trail Run | 50 miles | May 07, 2016 | website

Falcon 50 | 50 miles | May 07, 2016 | website

Greenland Trail 50k | 50 kilometers | April 30, 2016 | website

The Divide 135 Ultra | 135 miles | May 13, 2016 | website

Florida

Palm Bluff Trail Race and Ultra “Margaritas & Manure” 50K | 50 kilometers | May 01, 2016 | website

Palm Bluff Trail Race and Ultra “Margaritas & Manure” 50M | 50 miles | May 01, 2016 | website

Georgia

Cruel Jewel 100 | 100 miles | May 13, 2016 | website

Cruel Jewel 50 Mile Race | 50 miles | May 13, 2016 | website

Indiana

Indiana Trail 100 | 100 miles | April 30, 2016 | website

Indiana Trail 50 | 50 miles | April 30, 2016 | website

Kansas

FlatRock 101K Ultra Trail Race | 101 kilometers | April 30, 2016 | website

Heartland 50 Mile Spring Race | 50 miles | April 30, 2016 | website

Kentucky

Vol State 500K 2 Person Relay | 500 kilometers | April 29, 2016 | website

Vol State 500K 3 Person Relay | 500 kilometers | April 29, 2016 | website

Vol State 500K 4 Person Relay | 500 kilometers | April 29, 2016 | website

Maine

Big A 50K Trail Run | 50 kilometers | April 30, 2016 | website

Maryland

BRRC Gunpowder Keg Ultra 50K Trail Race | 50 kilometers | April 30, 2016 | website

C&O Canal 100 | 100 miles | April 30, 2016 | website

Massachusetts

Ragnar Relay Cape Cod | 186 miles | May 13, 2016 | website

Wapack and Back Trail Races 50 Miles | 50 miles | May 07, 2016 | website

Missouri

Frisco Railroad Run 50k Ultramarathon | 50 kilometers | April 30, 2016 | website

Frisco Railroad Run 50 Mile Ultramarathon | 50 miles | April 30, 2016 | website

Nevada

100M | 100 miles | April 30, 2016 | website

50M | 50 miles | April 30, 2016 | website

New Jersey

3 Days at the Fair – 50K | 50 kilometers | May 12, 2016 | website

New Mexico

Cactus to Cloud Trail 50K Run | 50 kilometers | May 07, 2016 | website

New York

50k | 50 kilometers | April 30, 2016 | website

50 Mile | 50 miles | April 30, 2016 | website

Kids Fun Run | 1000 kilometers | May 07, 2016 | website

Long Island Greenbelt Trail 50k | 50 kilometers | May 07, 2016 | website

Rock The Ridge 50-Mile Endurance Challenge | 50 miles | April 30, 2016 | website

Oregon

50K | 50 kilometers | May 07, 2016 | website

Rhode Island

Rhode Island Red 50K | 50 kilometers | May 08, 2016 | website

Rhode Island Red 50M | 50 miles | May 08, 2016 | website

South Carolina

Wambaw Swamp Stomp 50 Miler Trail Run and Relay | 50 miles | May 07, 2016 | website

Xterra Myrtle Beach 50 km Trail Run | 50 kilometers | April 30, 2016 | website

Tennessee

Ragnar Relay Tennessee | 196 miles | May 13, 2016 | website

Strolling Jim 40 Mile Run | 40 miles | May 07, 2016 | website

Utah

Salt Flats 100 | 100 miles | April 29, 2016 | website

Salt Flats 50K | 50 kilometers | April 29, 2016 | website

Salt Flats 50 Miles | 50 miles | April 29, 2016 | website

Virginia

Biffledinked 10 x 5k | 50 kilometers | April 30, 2016 | website

Biffledinked 10 x 5k 2 Person Relay | 50 kilometers | April 30, 2016 | website

Promise Land 50K | 50 kilometers | April 30, 2016 | website

Singletrack Maniac 50k Trail Run | 50 kilometers | May 07, 2016 | website

Washington

Lost Lake 50K | 50 kilometers | May 07, 2016 | website

Snake River Island Hop 100K | 100 kilometers | April 30, 2016 | website

Snake River Island Hop 50K | 50 kilometers | April 30, 2016 | website

XTERRA Spring Eagle 50K | 50 kilometers | April 30, 2016 | website

Washington D.C.

Relay | 150 miles | April 30, 2016 | website

West Virginia

Capon Valley 50K Run | 50 kilometers | May 07, 2016 | website

03:50:55 CLOSE

Ian will be at GL3D and Transvulcania over the coming 2-weeks

03:57:33

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Website – talkultra.com

David Loxton – Marathon des Sables #MDS2016. It’s easier if you laugh.

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British humour, it’s a wonderful thing! Dry, witty and at times it can be difficult to tell if a joke is really being told… David Loxton personifies this and in all honesty, it’s this humour that got him and his tent mates through the 31st edition of the Marathon des Sables. Niandi Carmont picks up the story from within the bivouac.

*****

Nothing like a touch of humour to help your tent mates get through a challenging event like the MDS. Humour is a natural pain-killer …

David Loxton has just finished the marathon stage and joined the ranks of finishers over the 31 editions of the MARATHON DES SABLES. He is relaxed in his tent, a bit grubby as can be expected but grinning from ear to ear. His tent mates look happy too. And no surprise as they are in good company – David is a laugh and a gaffer too.

So how did it go I ask?

“I’ve got no blisters, I’ve got very tough feet and I’ve been very quick most days, apart from the long day where I wasn’t quite as quick.  What else? I hate sand, I hate sunshine …”

His tent mates crack up laughing.

Seriously, I ask if he feels he’s got in enough preparation or was the event tougher than he expected?

“Nobody told me about preparation so I thought I’d just pitch up and do it.” More laughter. “Well I did do a training camp in Lanzarote to train for this in January.”

I ask him if he had any moments of doubt during the event.

“On day 1 actually I did. I thought I can’t do this for the next 5 days. It hurts. Beyond that it was OK.  Apart from day 2 and a few moments of day 3 and most of day 4. Day 5 was good apart from the bad bits.”

I ask him if he would do anything differently if he had to do it again.

“I would probably search online for some tent mates. Probably do some more work on the fitness and definitely pack before the Thursday night. We flew to Morocco on Friday.”

I know he’s not serious but he’s funny anyway and his mates seem to be enjoying his self-depracating humour.

“I’d also bring some business cards for the ladies.”

I ask him if he met some interesting people.

“I met some of the people from the training camp in January. I made myself unpopular with the Helpful Heroes tent by accidently stealing some of their water flavours, the French guys have been good and the Japanese guys too. I’ve loved every moment of it but once is maybe enough for me.”

 

Is he looking forward to getting back to wet, windy and cold UK?”

 “No I’m married.”

And has he learnt anything from his experience? Suddenly David takes on a more serious air, this time he’s not joking, he’s more philosophical.

“In terms of fitness it is surprising what you can do, how far you can push yourself. Sometimes your mind can overrule your body. The guys here have got some pretty horrific blisters and they’ve worked through it and they found more within themselves than they expected.”

When you are back in Ouarzazate and back in civilisation, what is the first thing you will treat yourself to?

“Apart from beer? The first thing will be beer, the second thing will be beer, the third thing will be beer …and after that I will phone home.”

And I lift my glass to David who deserves that long-awaited beer after keeping his mates going with his very special priceless sense of humour!

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Read Niandi’s interview with ladies 2016 MDS champion HERE

Read a summary and view images of the 31st edition HERE

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Natalia Sedykh – FROM RUSSIA WITH LOVE #MDS2016

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Niandi Carmont writes from within the bivouac of the 2016 Marathon des Sables, a series of insightful profiles that brings to life the highs, the lows and the inspiration from the worlds most inspiring multi-day race. Lets kick off these interviews with ‘From Russia with Love’ the 2016 ladies champion, Natalia Sedykh.

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The Russian rocket takes us by surprise …

I peep under the bivouac and ask for Natalia SEDYKH. The girl sitting there indicates that it is her. She invites me to sit down. She’s a little distant. She looks calm and composed, not like an athlete who has just completed the long stage of the MARATHON DES SABLES. But then I was expecting that – her race management has been exemplary. She’s paced herself regularly winning every single stage apart from the long one. She’s gained 45 min over her closest rival and is 11th in the overall general.

She relaxes and starts chatting about what got her running and her life in Russia.

“I was in love with a boy when I was 16 and he did 100m hurdles and I wanted to see him every day. So I decided to do track. Initially I couldn’t run consecutive 400m laps because I when I was a child I was told not to run because of my health issues. But I persevered and gradually increased my distance. Since then I’ve trained really hard. If you can dream it, you can do it.”

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She initially concentrated on sprint, then longer distances but she admits to being more of a track athlete. Her PB over 10km is 33min54s.

“I don’t like extreme events. Life in Russia is extreme as it is.”

Her big break came 5 years ago when a coach Serguei Popov discovered her potential. At the time she was still a sprinter. After a period of injury, she stopped for 2 years. She set herself the objective of running her first marathon.

“I am not a professional runner. I’m a professional coach so I coached myself.”

Her marathon PB is 2.46 last year. Her half marathon PB was on slippery ice with -25C. Not exactly your typical MDS temperatures! We talk a little about her life, it’s not easy living in Russia, you need determination, commitment, strength and most of all, willpower.

“I am an ordinary woman. I want to travel, keep fit, maybe get married, have a family and cook nice soups. My father is a train driver and my mother a seamstress. The standard of living in Russia is low. I hope to save and help my parents financially. They believe in me – I need to do my best for them.”

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So back to the subject of MDS. How did she train?

“I did a lot of preparation for this race. Last year I got a penalty so I decided to come back and settle a score. Last year I didn’t get in a lot of preparation. I was a tourist.” She laughs. “I was living in Russia. It was sub-zero, icy, a lot of snow.”

Needless to say the conditions were not the same.

“In addition to that I was overworked. I was working in a fitness club and worked long days.”

She then goes on to explain that she’s been in Dubai for 2 months and is still coaching – novice runners this time.

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I wonder if the past 2 months have allowed her to be heat-adapted?

“In March I missed 2 weeks of peak training as I wasn’t used to the heat. In Dubai you need to get up very early at 5am or 6am to go training because of the humidity.”

I ask her if training in Dubai is complicated?

“Women run with veils. They are very health-conscious. I do my training sessions early or in the desert so I don’t attract attention.”

It’s getting dark and she has to prepare for the next day. I leave her and wonder if this girl who doesn’t like extreme will be back to defend her title in 2017.

Time will tell …

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Words by Niandi Carmont for the Marathon des Sables media team ©marathondessables

Images ©iancorless.com

Natalia went on to dominate the 2016 Marathon des Sables. It was an outstanding performance. As Niandi questions, will Natalia return in 2017? Part of me things not, but then again, who knows… One thing is for sure, Natalia has set a benchmark for all the other ladies to follow, just as Elisabet Barnes did in 2015 by winning every stage. Natalia is the first lady to make the top-10 overall. A remarkable achievement.

Read a 2016 race summary HERE

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Lanzarote Multi-Day Training Camp 2016 – Day 2

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The Lanzarote 2016 multi-day training camp got underway today with an easy 1-hour run along the coastal trails of La Santa to Famara.

In total, we have a group of 27 runners with a broad range of 2016 objectives such as Marathon des Sables (Morocco), The Coastal Challenge (Costa Rica), Big Red Run (Australia), Cape Wraith Ultra (UK) and the Everest Trail Race (Nepal).

It’s always great to see so many runners of mixed ability come together with one goal in mind; completion of a challenging multi-day race!

Tomorrow, 4-hours of classic desert terrain awaits the runners as they depart in three groups lead by Elisabet Barnes, Niandi Carmont and Marie-Paule Pierson. Ian Corless, camp co-ordinator and planner, will move through the groups, running out-and-back to ensure that everyone is on track and comfortable.

In the afternoon, a group talk and discussion followed with an easy 30-60 min run.

Lanzarote, situated off the coast of Morocco provides the perfect environment to simulate many of the conditions that runners will experience in a classic multi-day race; wind, sand, rocks, tough terrain, climbs and maybe even a little scrambling.

If you are interested in a multi-day training, dates for 2017 have been set and you can view HERE

Many thanks to the following brands for helping with this camp:

MyRaceKit, OMM, inov-8, Berghaus, PHD, Raidlight, Scott Running

 

Roques de los Muchachos, La Palma – Transvulcania Ultramarathon

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The island of La Palma has always ticked many boxes for me, it’s a quiet island that lacks tourism, it has incredible all-year round weather and of course it hosts the Transvulcania Ultramarthon.

I’ve been coming here since 2012; it never disappoints. This year I’m here to find some quiet time to write content for my book, Running Beyond. But I am also here for a long overdue holiday, to spend time with Niandi (who gets neglected with all my travel) but also to get back to some regular time on the trails.

Notice I said, ‘time on the trails’ and not running. To be honest, I’ll take the running if the body will allow, it’s not important though, I just need the head space and the isolation the trails out here bring.

We have no plans other than to work and get objectives done each day and then spend the rest of time doing what makes us happy. Yesterday, I was up early and decided I wanted to be finished with work by midday. My plan was to head up into the mountains and run/ walk/ hike around the rim of the Caldera de Taburiente. In the Transvulcania Ultramarathon, this is often referred to as Roques de los Muchachos but actually Roques is the end of the section where the observatories are located and then the long 18km drop and descent to Tazacorte Port.

It’s an incredible place and one of the key sections of the Transvulcania Ultramarthon due to its elevation of 2400+m and the stunning views it provides to the east and the west. In the east one can see the islands of TenerifeEl Hierro and La Gomera and they are visible in the photos. The terrain here varies greatly from technical rocky sections of jagged and irregular rock to sandy and dusty trail. Although the trail goes up and down, in real terms most of the climbing is done by the time you reach Pico de la Nieve at 2232m.

Niandi and myself accessed the GR131 (Transvulcania route) at Pico de la Nieve as a trail, the PR LP 3 comes in from the main access road (LP4).

From the road it’s a 20-30min hike in to the GR131 and then it’s possible to follow the Transvulcania route on an out-and-back to Roques de Los Muchachos (approx 10km, 20km round trip).

Needless to say it’s a stunning section of trail and I have to say, one of my favourites in the world. Key sections are Pico de la Cruz, Piedra a Llana, Marro Negro, Pico de la Cruz and Fuente Nueva before arriving at Roques de los Muchachos.

If you are a runner, hiker, walker or basically someone just looking for an inspirational day on trail with stunning views, I can’t recommend this enough.

Yesterday for me was one of those special days; from early afternoon, through to sunset and then finishing off in the dark with just a headlight, the moon, the stars and Niandi for company.

Niandi and myself didn’t worry about pace, time, or anything for the that matter. We just moved, stopped, took photographs and soaked in a magical place.

So magical, I wanted to share the journey in images.

Episode 94 – Glen Coe Skyline and UTMB

TALK ULTRA LOGO

Episode 94 of Talk Ultra is all about the Salomon Glen Coe Skyline and UTMB. We have some post race chats with Emelie Forsberg, Florian Reichert and RD, Shane Ohly about Glen Coe and then we have a full and in-depth interview with race winner, Joe Symonds. UTMB was a race of drama and instead of speaking to the top 3, we chat with Damian Hall and Richard Ashton, two Brits who finished in the top 50. Niandi Carmont is my co-host

00:09:30 NEWS

Help Nepal – Nepal images ‘FACES of NEPAL’ – order a print and all funds donated to Nepal charities https://iancorless.org/2015/04/28/nepal-appeal-nepalearthquake/

You will notice a few changes in episode 93 of Talk Ultra. Yes, we have some new music, a new logo and over the coming weeks and months we will start to add some new interview sections.

GLEN COE SKYLINE

1 – Joe Symonds 7:36:21

2 – Mark Harris 7:44:51

3 – Jayson Cavill 7:49:42

00:13:30 INTERVIEW FLORIAN REICHERT

1 – Emelie Forsberg 7:44:12 and 2nd overall

2 – Jasmin Paris 7:54:29

3 – Sarah Ridgway 9:21:44

00:25:15 INTERVIEW EMELIE FORSBERG

00:31:56 INTERVIEW SHANE OHLY

UTMB

1 – Xavier Thevenard 21:09:15

2 – Luis Alberto Hernando 21:57:17

3 – David Laney 21:59:42

1 – Nathalie Mauclair 25:15:33

2 – Uxue Fraille 26:29:35

3 – Denise Zimmerman 27:33:51

LEADVILLE

1 – Ian Sharman 16:33:54

2 – Kyle Pietari 18:16:04

3 – Juan Carlos Sagatsume 18:29:27

1 – Liza Howard 19:34:09

2 – Kara Henry 19:54:08

3 – Danielle Hilson 22:28:00

ULTRAVASEN

1 – Jonas Buud 5:45:08

2 – Max King 6:06:11

3 – Didrik Hermansen 6:08:10

1 – Jasmin Nunige 7:02:35

2 – Ida Nilsson 7:05:56

3 – Petra Kindlund 7:34:02

00:56:31 INTERVIEW

JOE SYMONDS

01:51:05 INTERVIEW

RICHARD ASHTON

02:26:54 INTERVIEW

DAMIAN HALL

UP & COMING RACES

Australia

New South Wales

Great North Walk 100 km | 100 kilometers | September 12, 2015 | website

Great North Walk 100 Miles | 100 miles | September 12, 2015 | website

Queensland

Glasshouse 100 km | 100 kilometers | September 12, 2015 | website

Glasshouse 100 Mile | 100 miles | September 12, 2015 | website

Victoria

Walhalla Wound-Up – 50 km | 50 kilometers | September 13, 2015 | website

Austria

“GRAWE” 50km Lauf | 50 kilometers | September 12, 2015 | website

“NKE Austria” 100km Lauf | 100 kilometers | September 12, 2015 | website

Wörthersee Trail-Maniac 114 K | 114 kilometers | September 18, 2015 | website

Wörthersee Trail Maniak 114K Superior | 114 kilometers | September 18, 2015 | website

Canada

Alberta

Lost Soul 100 Km Ultra | 100 kilometers | September 11, 2015 | website

Lost Soul 100 Mile Ultra | 100 miles | September 11, 2015 | website

Lost Soul 50 Km Ultra | 50 kilometers | September 12, 2015 | website

British Columbia

50K Cody Claim Run | 50 kilometers | September 05, 2015 | website

Finlayson Arm 50k Fat Ass | 50 kilometers | September 12, 2015 | website

Golden Ultra | 80 kilometers | September 18, 2015 | website

Mount Robson 50km Ultra Marathon | 50 kilometers | September 12, 2015 | website

Ontario

Haliburton Forest Trail 100 Mile Race | 100 miles | September 12, 2015 | website

Haliburton Forest Trail 50 km Race | 50 kilometers | September 12, 2015 | website

Haliburton Forest Trail 50 Mile Race | 50 miles | September 12, 2015 | website

Sears Great Canadian Run – Toronto | 141 kilometers | September 12, 2015 | website

Quebec

Chute du Diable 50 km | 50 kilometers | September 05, 2015 | website

Chute du Diable 80 km | 80 kilometers | September 05, 2015 | website

Croatia

Ucka Trail – 73 km | 73 kilometers | September 12, 2015 | website

Denmark

Nordjylland

100 Miles – Around the isle of Mors | 100 miles | September 12, 2015 | website

France

Alpes-Maritimes

Ultra-Trail Côte d’Azur Mercantour | 140 kilometers | September 04, 2015 | website

Bas-Rhin

Grand Trail du HK ” The Magic Trail” | 52 kilometers | September 06, 2015 | website

Bouches-du-Rhône

Grand Raid de Camargue | 100 kilometers | September 12, 2015 | website

Isère

Ultra Trail du Vercors | 88 kilometers | September 05, 2015 | website

Lot

Figeac – Conques | 208 kilometers | September 17, 2015 | website

Trail Vallée Cere et Dordogne – 53 km | 53 kilometers | September 06, 2015 | website

Pas-de-Calais

Trail de la côte d’Opale – 62 km | 62 kilometers | September 13, 2015 | website

Rhône

La Nuit des Carbones – 50 km | 50 kilometers | September 04, 2015 | website

Vendée

Bol d’Air – 50 km | 50 kilometers | September 13, 2015 | website

Vosges

L’infernal Trail des Vosges – 160 km | 158 kilometers | September 13, 2015 | website

L’infernal Trail des Vosges – 72 km | 72 kilometers | September 13, 2015 | website

Germany

North Rhine-Westphalia

P-Weg Ultramarathon | 73 kilometers | September 06, 2015 | website

Rhineland-Palatinate

Dorint-RUN50 | 50 kilometers | September 18, 2015 | website

Greece

Athens-Sparta | 245 kilometers | September 04, 2015 | website

Iceland

Run Iceland Adventure Trail | 110 kilometers | September 06, 2015 | website

India

Jammu and Kashmir

Khardung La Challenge | 72 kilometers | September 13, 2015 | website

Tamil Nadu

Chennai Trail Ultra Marathon | 50 kilometers | September 13, 2015 | website

Ireland

Munster

Dingle Ultra Marathon | 50 miles | September 05, 2015 | website

Kerry Way Ultra | 120 miles | September 04, 2015 | website

Italy

Aosta Valley

Tor des Géants | 330 kilometers | September 13, 2015 | website

Liguria

Avatrail – 54 km | 54 kilometers | September 06, 2015 | website

Trentino-Alto Adige/Südtirol

Sellaronda Trail Running | 56 kilometers | September 12, 2015 | website

Veneto

Troi dei Cimbri | 53 kilometers | September 12, 2015 | website

Japan

100 km | 100 kilometers | September 13, 2015 | website

50 km | 50 kilometers | September 13, 2015 | website

Netherlands

Gelderland

53 km | 53 kilometers | September 06, 2015 | website

New Zealand

Marton-Wanganui Ultramarathon | 66 kilometers | September 12, 2015 | website

Norway

Telemark’s Toughest | 81 kilometers | September 05, 2015 | website

Poland

7 Valleys Run Ultramarathon of the Festival | 100 kilometers | September 13, 2015 | website

Bieg 7 Dolin – Ultramaraton – 100 km | 100 kilometers | September 12, 2015 | website

Bieg 7 Dolin – Ultramaraton – 66 km | 66 kilometers | September 12, 2015 | website

Portugal

180 km | 180 kilometers | September 04, 2015 | website

Romania

Ciucas X3 Ultramaraton | 105 kilometers | September 12, 2015 | website

Dracula 106K | 106 kilometers | September 04, 2015 | website

Dracula 106K 2-Day Stage Race | 106 kilometers | September 04, 2015 | website

Vlad Tepes 52K | 52 kilometers | September 05, 2015 | website

Singapore

Craze Ultra 100 miles | 100 miles | September 05, 2015 | website

Craze Ultra 101 km | 101 kilometers | September 05, 2015 | website

Craze Ultra 78 km | 78 kilometers | September 05, 2015 | website

Slovenia

Marathon Celje-Logarska dolina – 75 km | 75 kilometers | September 05, 2015 | website

South Africa

Bonitas Sunday Mont-Aux-Sources Challenge | 50 kilometers | September 05, 2015 | website

Hout is Goud Day-Breaker | 80 kilometers | September 12, 2015 | website

Spain

Catalonia

Ultra Trail dels Comtes d’Erill | 82 kilometers | September 05, 2015 | website

Principality of Asturias

Ultra Trail Macizo de Ubiña “Los Güeyos del Diablo” | 64 kilometers | September 12, 2015 | website

Switzerland

Valais

Trail des Dents-du-Midi – Trail découverte | 57 kilometers | September 18, 2015 | website

Vaud

Ultratour du Leman | 173 kilometers | September 12, 2015 | website

United Kingdom

Anglesey

Ring o’ Fire | 131 miles | September 04, 2015 | website

Argyll and Bute

Tiree Ultramarathon | 35 miles | September 06, 2015 | website

Buckinghamshire

Infinity Run – 100 miles in 24hrs | 100 miles | September 12, 2015 | website

Cumbria

Lakes Sky Ultra | 50 kilometers | September 12, 2015 | website

Gloucestershire

Cotswold Way Challenge Multistage Ultra | 57 miles | September 12, 2015 | website

Northern Ireland

Titanic Quarter 101k | 101 kilometers | September 06, 2015 | website

Titanic Quarter 50k | 50 kilometers | September 06, 2015 | website

Oxfordshire

Thames Path Challenge 100km | 100 kilometers | September 12, 2015 | website

Thames Path Challenge 50km | 50 kilometers | September 12, 2015 | website

Powys

10 Peaks Brecon Beacons – Long Course | 89 kilometers | September 05, 2015 | website

10 Peaks Brecon Beacons – Short Course | 58 kilometers | September 05, 2015 | website

Shropshire

Double or Nothing | 70 miles | September 18, 2015 | website

Stockport

Bullock Smithy | 56 miles | September 05, 2015 | website

Suffolk

Ultra Tour of Suffolk | 50 miles | September 05, 2015 | website

USA

Alaska

Klondike Trail of ’98 International Road Relay | 175 kilometers | September 11, 2015 | website

Arizona

Paatuwaqatsi Run 50K | 50 kilometers | September 12, 2015 | website

California

Headlands 100mi | 100 miles | September 12, 2015 | website

Headlands 50mi | 50 miles | September 12, 2015 | website

Headlands 75mi | 75 miles | September 12, 2015 | website

Los Pinos 50K | 50 kilometers | September 05, 2015 | website

Lost Sierra 50K | 50 kilometers | September 12, 2015 | website

Robinson Flat 50k | 50 kilometers | September 13, 2015 | website

Tahoe 200 | 200 miles | September 11, 2015 | website

Colorado

Devil on the Divide 50K Trail Run | 50 kilometers | September 12, 2015 | website

Flaming Foilage Relay | 160 miles | September 11, 2015 | website

Hideaway Hundred 100 Miler | 101 miles | September 05, 2015 | website

Hideaway Hundred 50K | 33 miles | September 06, 2015 | website

Hideaway Hundred 50 Miler | 50 miles | September 05, 2015 | website

Run Rabbit Run 100 Mile Ultra Marathon | 100 miles | September 18, 2015 | website

Solemates Silverton 100 Miler | 100 miles | September 05, 2015 | website

Tommyknocker 100K | 100 kilometers | September 12, 2015 | website

Tommyknocker 50K | 50 kilometers | September 12, 2015 | website

Florida

The Pinellas Trail Challenge | 46 miles | September 05, 2015 | website

Wildcat 100 km | 100 kilometers | September 05, 2015 | website

Wildcat 100 Miler | 100 miles | September 05, 2015 | website

Idaho

Moscow Mountain Madness | 50 kilometers | September 06, 2015 | website

Illinois

50K | 50 kilometers | September 13, 2015 | website

Double-Ender 25k | 50 kilometers | September 12, 2015 | website

Evergreen Lake Ultra and a Half | 51 miles | September 13, 2015 | website

Evergreen Lake Ultras | 34 miles | September 13, 2015 | website

The Hennepin Hundred – 100M | 100 miles | September 12, 2015 | website

The Hennepin Hundred – 100M Relay | 100 miles | September 12, 2015 | website

The Hennepin Hundred – 50M | 50 miles | September 12, 2015 | website

Kansas

Hawk 100 | 100 miles | September 12, 2015 | website

Hawk 50 | 50 miles | September 12, 2015 | website

Massachusetts

TARC Fall Classic 50K | 50 kilometers | September 12, 2015 | website

TARC Fall Classic 50 M | 50 miles | September 12, 2015 | website

The Rock Run | 50 miles | September 05, 2015 | website

Michigan

Freak 50K | 50 kilometers | September 12, 2015 | website

Hallucination 100 Mile | 100 miles | September 11, 2015 | website

LSD 100K | 100 kilometers | September 11, 2015 | website

Peace, Love & 50 mile | 50 miles | September 12, 2015 | website

Minnesota

Superior Sawtooth 100 Mile | 100 miles | September 11, 2015 | website

Superior Trail 50 Mile | 50 miles | September 12, 2015 | website

Missouri

Go! KT82 Trail Relay | 82 miles | September 05, 2015 | website

Montana

The Rut 50K | 50 kilometers | September 06, 2015 | website

Nebraska

Bohemian Alps 50 Kilometer Ultramarathon | 50 kilometers | September 12, 2015 | website

New York

Shawangunk Ridge 74-Mile Trail Run/Hike | 74 miles | September 18, 2015 | website

North Carolina

Weymouth Woods 50K | 50 kilometers | September 12, 2015 | website

Oklahoma

3 Half Marathons in 3 Days | 39 miles | September 05, 2015 | website

3 Marathons in 3 Days | 78 miles | September 05, 2015 | website

Do-Wacka-Do 50k Trail Run | 50 kilometers | September 05, 2015 | website

DoWackaDo 50 Mile Trail Run | 50 miles | September 05, 2015 | website

DoWackaDo Trail 50K Run | 50 kilometers | September 05, 2015 | website

Oregon

McKenzie River Trail Run | 50 kilometers | September 12, 2015 | website

Pennsylvania

Groundhog Fall 50K | 50 kilometers | September 12, 2015 | website

Pine Creek Challenge 100K | 100 kilometers | September 12, 2015 | website

Pine Creek Challenge 100M | 100 miles | September 12, 2015 | website

Tennessee

Stanky Creek 50K | 50 kilometers | September 13, 2015 | website

Texas

50K | 50 kilometers | September 05, 2015 | website

Utah

Red Rock Relay Zion Edition | 187 miles | September 11, 2015 | website

Wasatch Front 100 Mile Endurance Run | 100 miles | September 11, 2015 | website

Vermont

Jay Peak 50K Ultra | 50 kilometers | September 06, 2015 | website

Virginia

Iron Mountain 50 mile Trail Run | 50 miles | September 05, 2015 | website

Odyssey 40 Mile Trail Ultra | 40 miles | September 12, 2015 | website

The Blude Ridge Relay | 208 miles | September 11, 2015 | website

The Ring – Massanutten Trail Circuit Run | 71 miles | September 05, 2015 | website

Washington

Day Two- (September 7) 50k | 50 kilometers | September 06, 2015 | website

First Call Veterans Day 50K (September) | 50 kilometers | September 05, 2015 | website

PCT Bunker to Bonneville 50K  | 50 kilometers | September 05, 2015 | website

Plain 100 Mile Endurance Run | 100 miles | September 12, 2015 | website

Volcanic 50 Mt St. Helens | 50 kilometers | September 05, 2015 | website

Wisconsin

Lake Michigan Trail 50K | 50 kilometers | September 06, 2015 | website

Wyoming

Sundance 50K Trail Run | 50 kilometers | September 12, 2015 | website

03:00:00 CLOSE 

 

 03:05:43

http://traffic.libsyn.com/talkultra/Episode_94_GlenCoe_UTMB.mp3

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

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

Website – talkultra.com

Episode 90 – Jurek on the #AT, Krar, Kimball, Ayre, Kremer

A Gravatar

Episode 90 of Talk Ultra is playing catch up. Yes folks we missed a show… Speedgoat discusses Scott Jurek on the AT. We talk Western States and have an interview with Rob Krar. We have some Richtersveld Wildrun chat from South Africa with Nikki Kimball and Georgina Ayre. We also speak to Stevie Kremer on Ultra Skymarathon Madeira. Talk Training, the News and Niandi co-hosts.

Speedgoat discusses Scott Jurek’s AT attempt

NEWS 

Help Nepal – Nepal images ‘FACES of NEPAL’ – order a print and all funds donated to Nepal charities https://iancorless.org/2015/04/28/nepal-appeal-nepalearthquake/

WSER

  1. Magdalena Boulet 19:05:21
  2. Kaci Lickteig 19:20:31
  3. Stephanie Howe 19:32:58
  4. Aliza Lapierre 19:43:22
  5. Emma Roca 20:12:00
  6. Nicole Studer 20:19:56
  7. Sally McRae 20:27:33
  8. Caroline Boller 21:44:11
  9. Erika Lindland 21:47:25
  10. Nikki Kimball 22:01:55
  1. Rob Krar14:48:59
  2. Seth Swanson15:17:28
  3. Jared Hazen15:37:55
  4. Gediminas Grinius15:40:55
  5. Thomas Lorblanchet15:56:32
  6. Julien Chorier16:34:43
  7. Ian Sharman16:44:27
  8. David Laney17:01:37
  9. Andrew Tuckey17:19:17
  10. Paul Terranova17:43:17

Mont-Blanc 80k

  1. Alex Nichols 10:31
  2. Franco Colle 11:03
  3. Andy Symonds 11:04
  1. Mira Rai 12:32
  2. Anna Comet 12:54
  3. Hillary Allen 13:11

FKT for Gary Robbins – In Washington on the 95-mile Wonderland Trail around Mount Rainier, Gary Robbins ran 18:52 to cut just over two hours from Kyle Skaggs’s previous supported record, which had stood since 2006.  

RICHTERSVELD WILDRUN

  1. Thabang Madiba 13:55:38
  2. Dayle Wheeler 15:16:24
  3. Filippo Faralla 16:46:25
  1. Katya Soggot 15:26:57 (3rd overall)
  2. Nikki Kimball 16:31:20 (4th Overall)
  3. Karoline Hanks 16:46:19 (5th overall)

INTERVIEWS with Nikki Kimball and Georgina Ayre 

USM – Ultra SkyMarathon Madeira

  1. Stevie Kremer 7:33:373
  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

INTERVIEW with Stevie Kremer

Mount Marathon Alaska

  1. Emelie Forsberg 47:48 new CR
  2. Allison Ostrander 50:28
  3. Christy Marvin 52:59
  1. Kilian Jornet 41:48 new CR
  2. Rickey Gates 42:56
  3. Jim Shine 43:11 

Hardrock 100 – preview HERE

TALK TRAINING

MARC LAITHWAITE (listen to Waterlogged w/ Tim Noakes HERE)

INTERVIEW

ROB KRAR

UP & COMING RACES

Australia

Queensland

3 Marathons in 3 Days | 126 kilometers | July 10, 2015 | website

Gold Coast Kokoda Challenge | 96 kilometers | July 18, 2015 | website

Victoria

You Yangs 50K Trail Run | 50 kilometers | July 19, 2015 | website

Belgium

Wallonia

ASICS Xtrails – Red Bull Trail Sprinter Houffalize – 110 km | 110 kilometers | July 10, 2015 | website

ASICS Xtrails – Red Bull Trail Sprinter Houffalize – 77 km | 77 kilometers | July 10, 2015 | website

Bulgaria

65km Tryavna Ultra | 65 kilometers | July 11, 2015 | website

Canada

Alberta

Sinister 7 Ultra | 100 miles | July 11, 2015 | website

British Columbia

Broken Goat 50K | 50 kilometers | July 18, 2015 | website

Ontario

The North Face Endurance Challenge Ontario 50 Km | 50 kilometers | July 18, 2015 | website

The North Face Endurance Challenge Ontario 50 Mile | 50 miles | July 18, 2015 | website

Quebec

50 km | 50 kilometers | July 11, 2015 | website

Finland

Lapland

NUTS Midnight Sun Trail Ultra 125 km | 125 kilometers | July 24, 2015 | website

France

Alpes-Maritimes

Neander-Trail | 50 kilometers | July 11, 2015 | website

Corrèze

L’EDFi du Lac | 100 kilometers | July 11, 2015 | website

Le Tour du Cardant | 65 kilometers | July 11, 2015 | website

Finistère

100 km de Cléder | 100 kilometers | July 12, 2015 | website

Gard

Grand trail Stevenson 126 km | 126 kilometers | July 11, 2015 | website

Grand trail Stevenson 144 km | 144 kilometers | July 11, 2015 | website

Grand trail Stevenson 179 km | 179 kilometers | July 11, 2015 | website

Grand trail Stevenson 224 km | 224 kilometers | July 11, 2015 | website

Grand trail Stevenson 55 km | 55 kilometers | July 11, 2015 | website

Haute-Corse

Restonica Trail – 68 km | 68 kilometers | July 11, 2015 | website

Ultra Trail di Corsica | 105 kilometers | July 10, 2015 | website

Haute-Garonne

Aneto 3404 | 60 kilometers | July 12, 2015 | website

Haute-Savoie

L’intégrale | 77 kilometers | July 19, 2015 | website

Haut-Rhin

Trail du Pays Welche | 50 kilometers | July 12, 2015 | website

Isère

Maratrail des Passerelles du Monteynard | 55 kilometers | July 19, 2015 | website

Jura

Un Tour en Terre du Jura – Jour 1 | 55 kilometers | July 11, 2015 | website

Un Tour en Terre du Jura – Jour 2 | 55 kilometers | July 12, 2015 | website

Un Tour en Terre du Jura – L’intégrale | 110 kilometers | July 11, 2015 | website

Lozère

Grand trail Stevenson 110 km | 110 kilometers | July 12, 2015 | website

Grand trail Stevenson 59 km | 59 kilometers | July 13, 2015 | website

Grand trail Stevenson 65 km | 65 kilometers | July 12, 2015 | website

Pyrénées-Atlantiques

Grand trail de la Vallée d’Ossau | 73 kilometers | July 18, 2015 | website

Savoie

Ice Trail Tarentaise Val d’Isère | 65 kilometers | July 12, 2015 | website

Ultra Trail du Beaufortain | 105 kilometers | July 18, 2015 | website

Germany

Rhineland-Palatinate

Bärenfels Ultra Trail | 64 kilometers | July 11, 2015 | website

Greece

Kronion Ultra | 70 kilometers | July 18, 2015 | website

Guadeloupe

Rèd Mammel | 50 kilometers | July 24, 2015 | website

Ultra Transkarukera | 120 kilometers | July 24, 2015 | website

Iceland

Laugavegur Ultra Marathon | 55 kilometers | July 18, 2015 | website

India

Jammu and Kashmir

ZENchallenge Ladakh – 100K | 100 kilometers | July 18, 2015 | website

Ireland

Leinster

Stonemad Multi Stage Marathon – Day 1 Ultra Marathon | 62 kilometers | July 11, 2015 | website

Stonemad Multi Stage Marathon – Day 2 Ultra Marathon | 55 kilometers | July 12, 2015 | website

Italy

Piedmont

Grand Raid International du Cro-Magnon | 130 kilometers | July 11, 2015 | website

Trail del Marguareis | 80 kilometers | July 11, 2015 | website

Tre Rifugi Val Pellice Trail | 54 kilometers | July 12, 2015 | website

Trentino-Alto Adige/Südtirol

Südtirol Ultra Skyrace – 121 km | 121 kilometers | July 24, 2015 | website

Südtirol Ultra Skyrace – 66 km | 66 kilometers | July 24, 2015 | website

Veneto

Asolo 100 km | 100 kilometers | July 18, 2015 | website

Asolo 50 km | 50 kilometers | July 18, 2015 | website

Japan

Oxfam Trailwalker Japan | 100 kilometers | July 11, 2015 | website

Mauritius

Xtreme Dodo Trail | 50 kilometers | July 12, 2015 | website

Poland

TriCity Trail 80+ | 80 kilometers | July 12, 2015 | website

Portugal

Ultra-Trail Douro e Paiva 60km | 60 kilometers | July 12, 2015 | website

Romania

Marathon 7500 Elite | 90 kilometers | July 17, 2015 | website

Russia

TransUral | 160 kilometers | July 15, 2015 | website

Slovakia

Nízkotatranská stíhačka | 100 kilometers | July 18, 2015 | website

South Africa

Rhodes Trail Run | 52 kilometers | July 11, 2015 | website

Spain

Andalusia

Ultra Sierra Nevada | 103 kilometers | July 18, 2015 | website

USN Trail | 62 kilometers | July 18, 2015 | website

Basque Country

Ehunmilak | 168 kilometers | July 10, 2015 | website

G2handiak | 88 kilometers | July 10, 2015 | website

Castile and León

Gredos Infinite Run – 120 km | 120 kilometers | July 11, 2015 | website

Catalonia

BUFF® Epic Trail Aigüestortes – 105 km | 105 kilometers | July 11, 2015 | website

Cadí Ultra Trail | 80 kilometers | July 11, 2015 | website

Ultra Trail Valls d’Àneu | 92 kilometers | July 18, 2015 | website

Sweden

Swedish Alpine Ultra | 107 kilometers | July 11, 2015 | website

Switzerland

Berne

Eiger Ultra Trail E101 | 101 kilometers | July 18, 2015 | website

Eiger Ultra Trail E51 | 51 kilometers | July 18, 2015 | website

Valais

Trail Verbier St-Bernard – 110 km “La boucle” | 110 kilometers | July 11, 2015 | website

Trail Verbier St-Bernard – 61 km “La traversée” | 61 kilometers | July 11, 2015 | website

Turkey

Gökhan Türe Ultra | 90 kilometers | July 23, 2015 | website

Long Course | 75 kilometers | July 23, 2015 | website

Medium Course | 60 kilometers | July 23, 2015 | website

United Kingdom

Buckinghamshire

Chiltern Ultra Challenge “Intro” 50km Ultra | 50 kilometers | July 18, 2015 | website

East Riding of Yorkshire

The Montane Lakeland 100 | 100 miles | July 24, 2015 | website

Essex

Saffron Trail Ultra | 70 miles | July 18, 2015 | website

Glasgow City

Clyde Stride Ultra Marathon | 40 miles | July 18, 2015 | website

Hertfordshire

Fairlands Valley Challenge – 50km | 50 kilometers | July 19, 2015 | website

Kent

The 50 Mile Challenge | 52 miles | July 19, 2015 | website

North Yorkshire

Lyke Wake Race | 42 miles | July 11, 2015 | website

Oxfordshire

Race to the Stones | 100 kilometers | July 11, 2015 | website

Scotland

Run the Blades | 50 kilometers | July 18, 2015 | website

Shropshire

Wenlock Olympian Run | 50 miles | July 18, 2015 | website

Wenlock Olympian Walk | 50 miles | July 18, 2015 | website

Somerset

Ham & Lyme 100k | 100 kilometers | July 11, 2015 | website

Ham & Lyme 50k | 50 kilometers | July 11, 2015 | website

USA

Arizona

Solemates’ CYA 100 | 100 miles | July 11, 2015 | website

California

CTR Lake Chabot Train Run 50 km (Jul) | 50 kilometers | July 19, 2015 | website

Golden Gate Trail Run 50 km (summer) | 50 kilometers | July 11, 2015 | website

Mt. Disappointment 50K Endurance Run | 50 kilometers | July 11, 2015 | website

Mt. Disappointment 50 Mile Endurance Run | 50 miles | July 11, 2015 | website

Northshore 50K Trail Run | 50 kilometers | July 19, 2015 | website

Pacifica 50 km | 50 kilometers | July 12, 2015 | website

Rancho Canada del Oro and Calero Park 50K | 50 kilometers | July 18, 2015 | website

Santa Barbara 100K | 100 kilometers | July 11, 2015 | website

Santa Barbara 100 Mile | 101 miles | July 11, 2015 | website

Colorado

Hardrock 100 Endurance Run | 100 miles | July 10, 2015 | website

Leadville Silver Rush 50 | 50 miles | July 12, 2015 | website

Sheep Mountain 50 Mile Endurance Run | 51 miles | July 11, 2015 | website

Idaho

Beaverhead 100K Endurance Run | 100 kilometers | July 11, 2015 | website

Beaverhead 50K Endurance Run | 50 kilometers | July 11, 2015 | website

McCall Trailrunning 40 Mile Classic | 40 miles | July 18, 2015 | website

Indiana

110 Miles HIgh School (up to 7 runners) | 110 miles | July 18, 2015 | website

110 Miles Open (5-7 runners) | 110 miles | July 18, 2015 | website

110 Miles Superhuman (2 runners) | 110 miles | July 18, 2015 | website

110 Miles Ultra (3-4 runners) | 110 miles | July 18, 2015 | website

55 Miles Open (5-7 runners) | 55 miles | July 18, 2015 | website

55 Miles Superhuman (2 runners) | 55 miles | July 18, 2015 | website

55 Miles The Gump (1 runner) | 55 miles | July 18, 2015 | website

55 Miles Ultra (3-4 4unners) | 55 miles | July 18, 2015 | website

Kansas

Honey Badger 100 Mile Ultra Road Race | 100 miles | July 11, 2015 | website

Psycho Psummer 50K | 50 kilometers | July 11, 2015 | website

Maine

Down East Sunrise Trail Team Relay | 102 miles | July 24, 2015 | website

Maryland

Rosaryville 50k Trail Runs | 50 kilometers | July 19, 2015 | website

Montana

Devil’s Backbone 50 Miles | 50 miles | July 18, 2015 | website

Thunderbolt Creek 50 Km | 50 kilometers | July 18, 2015 | website

Nevada

Tahoe Rim Trail 100M | 100 miles | July 18, 2015 | website

Tahoe Rim Trail 50K | 50 kilometers | July 18, 2015 | website

Tahoe Rim Trail 50M | 50 miles | July 18, 2015 | website

Oregon

50K | 50 kilometers | July 12, 2015 | website

Mt Hood Pacific Crest Trail Ultramarathon | 50 miles | July 11, 2015 | website

Relay | 69 miles | July 18, 2015 | website

South Carolina

Cremator 50 Mile Endurance Run | 50 miles | July 18, 2015 | website

Texas

El Scorcho | 50 kilometers | July 19, 2015 | website

Muleshoe Bend – 60k | 60 kilometers | July 18, 2015 | website

Utah

Skyline Mountain 50 Trail Run | 50 miles | July 11, 2015 | website

Ultra Adventures Capitol Reef 100 Mile | 100 miles | July 10, 2015 | website

Ultra Adventures Capitol Reef 50K | 50 kilometers | July 11, 2015 | website

Ultra Adventures Capitol Reef 50 Mile | 50 miles | July 11, 2015 | website

Vermont

Vermont 100k Endurance Race | 100 kilometers | July 18, 2015 | website

Vermont 100 Mile Endurance Race | 100 miles | July 18, 2015 | website

Washington

Grey Rock 50K Trail Run | 50 kilometers | July 11, 2015 | website

Ragnar Relay Northwest Passage | 190 miles | July 17, 2015 | website

Wild Woman Trail 50K | 50 kilometers | July 18, 2015 | website

Wisconsin

50K | 50 kilometers | July 18, 2015 | website

DWD Devil’s Lake 50K | 50 kilometers | July 11, 2015 | website

DWD Devil’s Lake 50M | 50 miles | July 11, 2015 | website

Hilloopy 100+ Relay | 100 miles | July 18, 2015 | website

Junkyard Dog 50K | 50 kilometers | July 18, 2015 | website

CLOSE

Show Links:

Website – talkultra.com

Mayonnaise, gin, cheese and taulas – Trail Menorca 2015 by Niandi Carmont

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Mayonnaise, gin, cheese and taulas ……..what do these words bring to mind? No, you got it wrong! The answer is ………Menorca!

Yep, not many people know that mayonnaise (and who doesn’t love dollops of it on chips) was invented by the Duc de Richelieu on encountering and adapting the Menorca aioli. As for gin this little island is home to Xoriguer Distillery and is well-known for producing its own distinctively fragrant variety of the spirit.

But where is Menorca might you ask? This Balearic Island is located in the Mediterranean off the Spanish coast not far from Mallorca. Menorca means windy island and hardly surprising as there is a gentle breeze on most days due to its relatively flat relief. A little wind is welcome if you consider that the island enjoys 300 days of yearly sunshine.

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Booze, sea and sun ….convinced? Well what enticed me to the island were none of the aforementioned but more the opportunity to take part in what I consider to be a fantastic and scenically beautiful trail race. The Cami de Cavalls is the backdrop of several trail races organized on the island in May. It is an ancient hiking trail/path of 186km that takes you around the coastline of the island. This long-distance walking route is the GR223 of the Senderos de Gran Recorrido network in Spain. Historically-speaking the Cami de Cavalls was built in order to connect the watchtowers, fortresses and cannons distributed along the coast. It was patrolled by soldiers mounted on horses hence the word cavalls meaning horses in Catalan.

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In the 2015 edition there were several distances: 185km, 100km, 55km (trekking), 32km (trekking).

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The 85km race (TMCS, Trail Menorca Costa Sud)) takes on the whole southern coastline from Es Castell to Ciutadella. This is the trail race I decided to do as I really wanted to experience as much of the historic Cami de Cavalls as possible but had only just recovered from Marathon des Sables 4 weeks prior. Taking that into consideration it seemed the best and most reasonable option. I arrived in Menorca on Thursday and my race start was on Saturday so this provided me with the opportunity to relax a little, do some sight-seeing and pick up my number and chip without too much stress. Thursday on arrival in Ciutadella I picked up my number and chip after some leisurely tapas and rosé in the port and attended the race briefing in the late afternoon for the 185km. This was followed by a cocktail with some local dignitaries involved in the sponsorship and promotion of Trail Menorca .

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The Friday was spent walking around the cobbled streets in the old quarter of Citadel and having fresh grilled squid al fresco with 2015 MDS winner Elisabet Barnes near the town-hall and an early night in anticipation of the early race start the following day. Saturday I was woken by my alarm at 5am. Some instant porridge and I was off to catch the shuttle bus at 6am to the start in Es Castell. What is practical about the different races is that they all finish in Ciutadella, the 185km and 100km (TMCN Trail Menorca Costa Nord) starting a day before. Shuttle buses at the finish in Ciutadella take the runners to the start of the different races so logistically it makes sense to book your accommodation at the finish and it is completely hassle-free. Also should you drop out (highly unlikely of course) or not make the cut off times shuttle busses are laid on at the checkpoints to take you back to the finish).

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An 85km drive along the coastline and the bus of excited runners arrives in Es Castell. During the journey Elisabet and I exchange worried looks as the rain starts pelting down – this must be one of the 65 days of rain on the island! However, it proves to be just a short-lived downpour and at 8am we start the race in cool and pleasant temperatures.

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The course is well marked with the over 2.200 GR 223 landmarks making it hard to get lost with added signage and red & white tape in urban areas on lamps or posts. These are reinforced with spray paint, biodegradable tape and red leds for runners running at night.

There are 7 well-equipped feed stations on the TMCS offering water, coca cola (ice-cold), isotonic drinks, fruit juices, fruit, nuts, dates, bread, Nutella and local ham and cheese. I found it unnecessary to take any additional food supplies although the race is supposed to be “self-sufficient” and runners are encouraged to do so. The support, friendliness and encouragement at the feed stations are amazing. When you do this race you really don’t feel like a number when you are cheered as you enter the feed station and cheered when you leave!

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I was incredibly surprised at the beauty of the course. I had been told that the TMCN along the North Coast was more scenic although much more technical but to be honest the TMCS was absolutely stunning. The variety of the course is unrivalled – beach sections, little coves of azure turquoise water, tiny coastal villages, luscious green flowered fields and cliffs overlooking the island’s multitude of pristine bays.

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The course is partly exposed and partly shaded providing a certain amount of respite from the midday sun. Temperatures at this time of the year can vary and although the day spent sightseeing was quite hot (36°C), on race day it was pleasantly mild. The only technical parts of the course are along the sea-front on hardened rock formations where you can easily trip up especially once fatigue starts setting in and the last section of the course although flat was quite technical and rocky with the head-on wind from the North Tramuntana complicating matters! At this point I was walking as I really didn’t want to trip up on the rocks and no longer had the energy to battle against the wind.

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The final kilometres of the race take you through the coastal seaside resorts into the finish area at Ciutadella where a welcoming crowd of local supporters and giant paella and free beers await the finishers. The icing on the cake? The beautiful medal with the words Live the Legend……..and I really felt I lived the Cami de Cavalls ….. until 2016 that is!

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Ciutadella and the surrounding area is extremely Spanish and beautiful – take a look.

Race images are available to view and purchase HERE

CYCLING for RUNNERS – Article 6 Indoor Intensity

 

Cycling for Runners HEADER2

A new year can be a daunting thing… the excitement and buzz of Christmas is over and suddenly 12-months lie ahead. Many of you may well have already planned early season targets or even objectives for the whole year. However, as I know only too well, for every person who has planned key targets, there will be another person who has planned nothing. So, before you do anything, take some time out and decide on your targets for the coming year. Please remember, these targets do not need to be racing targets. They could be FKT’s, personal projects or even an expedition. Once you have dates in a diary, you will find structuring your training so much easier. It provides perspective!

Did December go well for you?

December can be a tough month. It’s so easy to be distracted and miss training but don’t worry. If you maintained 3-4 sessions per week you are going to be in a great place to build your fitness in 2015.

It goes without saying that if you weren’t injured you will have been out running, be that on the trails or the treadmill. We hope that you managed to include a couple of cycling sessions? Ideally you will have done one easy session spinning the legs to help recovery from running and one ‘faster’ session either on the road or on an indoor trainer to help build stamina and strength

Niandi has been doing several indoor sessions as recovery and she wrote about them HERE

Me? Well you know what, the winter arrived in the UK, the ice came and so did the snow. For me it was perfect. I love running in the cold and snowy conditions. However, cycling outdoors was not an option. Thank goodness for the indoor trainer (Turbo Trainer) and I applied the session we outlined in Article 5 (Here) and I also cycled easy for 30 minutes with a high cadence for recovery.

Here is a summary of the session:

Warm up for 10-minutes ‘spinning’ your legs in an ‘easy’ gear. This is all about getting blood flowing, loosening stiff and/ or tight muscles and preparing for the session ahead.

Session: Perform 2 minutes at 80% of maximum heart rate (keeping cadence on or around 90) – You will need to use your cycling gears to add resistance and provide the necessary difficulty level for you elevate your heart rate. Monitor your HRM with a quality item – We use Suunto Ambit 3 Peak and Ambit 2 units

Recover for 2-minute ‘spinning’ your legs as in the warm up.

Repeat the 2-minute session with 2-minute recovery for an additional 5-times (making a total of 6 in week-1). *In week 2 do 7-repetitions, in week 3 do 8-repetitions and in week 4 do 10-repetitions.

I hit the reps building up the 2-minute intervals over a 4-week period and it felt great.

If you are anything like me, you will not want to loose those gains made over December and January so in February we are going to build with four sessions that you can do indoors or outdoors. 

THE SESSIONS

If you don’t already know, training indoors on a bike is hard; I love it! You have no escape, no rest and your cadence, HRM, legs and sweat rate do not lie. Did I mention sweat! Boy do I sweat indoors. Even with a window open and a fan on me I am like a running tap with water pouring out of me. Make sure you keep yourself hydrated particularly during and after all sessions.

This month we have four sessions for you, one for each week and most of them include the same warm up and warm down. I call this: 5,4,3,2,1.

How does it work?

Your bike gearing will usually have two cogs at the front, for simplicity, we will call this the big ring and the small ring. Typically, a racing bike will have a 52/39 set up. The numbers refer to teeth on the cog. The ‘39’ makes gearing easier in comparison to the ’52.’

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At the back you will have a selection of gears, if your bike is relatively new it will probably have 10-cogs.

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The rear cogs start small (harder gear) and get larger (easier gear) and step up/ down progressively so that you can maintain an ‘ideal’ cadence (90) irrespective of the terrain. Your rear gearing may look like this:

12, 13, 14, 15, 16, 17, 19, 21, 23, 25

 The above numbers refer to ‘teeth’ on the rear cogs.

Shimano Dura Ace  press camp 2012 - Kortrijk/Belgium..For example, 39×23 may be used on a steep climb when you need an easier gear or by comparison, if you are riding down a steep hill with the wind behind you, you may use 52×12.

If you are not used to cycle gearing, the 5, 4, 3, 2, 1 will help you.

Depending on your experience, strength, fitness and experience. You may do this session on your small ring (easier) at the front of the bike or the big ring (harder.). I do my sessions on the ‘52’ cog. I am an ex cyclist with experience and bike strength and therefore adapted to pushing harder gears. Remember, you are using cycling to enhance running!

Start as follows:

  • 52*x25 for 5 minutes aiming for 90+ cadence
  • 52*x23 for 4 minutes aiming for 90+ cadence
  • 52*x21 for 3 minutes aiming for 90+ cadence
  • 52*x19 for 2 minutes aiming for 90 cadence
  • 52*x17 for 1 minute aiming for 90 cadence

 *Note, if you wanted this gearing to be easier you would replace the ’52’ (big ring) with say a ’39’ (small ring) for example.

By the time you reach the final minute you will be completely warm, your heart rate will have slowly elevated and the gearing will be ‘challenging’ but sustainable. Your heart rate will be in the 70-75% zone of max hear rate.

Now the sessions:

The sessions below can be done on the road or on an indoor trainer. It goes without saying that for such specific sessions, an indoor trainer would be preferable as you can control the whole session. If you do try the sessions outside, you will need a good long stretch of flat road. Undulating roads would make this session impossible.

Hints ‘n’ Tips

  • Use a heart rate monitor. It’s great to get the feedback. I have included my hear rate profiles recorded via my Suunto for the sessions below.
  • Have water handy – you will need it.
  • If training indoors use a fan or train near an open window.
  • Keep your pedalling technique smooth, don’t fight the bike.

Week 1: 40-minute session

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5, 4, 3, 2, 1 warm up

*Move up 1 additional gear, for me this would be 52×16 and maintain a 90 cadence for 5 minutes. You can expect your heart rate to rise as you maintain the effort.

Drop back down to 5, 4, 3, 2, and 1 and repeat the warm up – this loosens the legs and adds souplesse.

Repeat the above set* but in the final minute push really hard to maximal effort. At the end of the final minute you will have a good idea of your maximum hear rate (MHR).

Cool down with 5, 4, 3, 2, and 1 but in reverse finishing with just 1 minute in the easiest gear. This works as a great cool down.

Week 1 heart rate data - Ian Corless

Week 1 heart rate data – Ian Corless

Week 2: 1-hour session

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5, 4, 3, 2, 1 warm up

*Stay in the final gear you used for the 1-minute in the warm up and maintain a 90+ cadence for 30 minutes building your effort throughout the session.

Cool down with 5, 4, 3, 2, and 1 but in reverse finishing with just 1 minute in the easiest gear. This works as a great cool down.

Week 2 heart rate data - Ian Corless

Week 2 heart rate data – Ian Corless

Week 3: 40-minute session

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4, 3, 2, 1 warm up (we miss the 5-min section this time)

Move up 1 additional gear, for me this would be 52×16 and maintain a 90 cadence for 4-minutes and then step up 1-gear (for me this is 52×15) and work hard for 1-minute. At the end of 1-minute drop back down one gear, for me 52×16 and repeat 4min/ 1min for four more times (total five repetitions)

Cool down with 5-minutes spinning in your start gear, for me, this would be 52×25

Week 3 heart rate data - Ian Corless

Week 3 heart rate data – Ian Corless

Week 4: 1-hour session

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5, 4, 3, 2, 1 warm up

Move up 1 additional gear, for me this would be 52×16 and maintain a 90 cadence for 4-minutes and then step up 1-gear (for me this is 52×15) and work hard for 1-minute. At the end of 1-minute drop back down one gear, for me 52×16 and repeat 4min/ 1min for five more times (total six repetitions)

Cool down with 5, 4, 3, 2, and 1 but in reverse finishing with just 1 minute in the easiest gear. This works as a great cool down.

Week 4 heart rate data - Ian Corless

Week 4 heart rate data – Ian Corless

NOTE: The above cycling sessions would replace a faster run session in each week and I would still recommend one or even maybe two other cycle sessions per week for recovery. On the recovery sessions just use an easy gear and ‘spin’ with 90+ cadence. Make sure you drink if training indoors, it gets really hot!

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Join us on STRAVA

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Thanks to SCOTT SPORTS and SUUNTO for the support and backing

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Check out SCOTT HERE

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Check out SUUNTO HERE

 

CYCLING for RUNNERS – Girl What Cycles (3)

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“I love running cross country….

On a track, I feel like a hamster.”- Robin Williams

I’ve always felt the same as Robin Williams about the indoor trainer. To me, training indoors on a bicycle is just like running on a track or treadmill. Yet, like track and the treadmill, cycling indoors can provide a huge advantage to your training if used in a structured way.

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First and foremost when the weather is horrendous (like it is in the UK at the moment) you can get a good workout indoors in a warm, safe and controlled environment. I am new to cycling and although not inexperienced, braving winter conditions on a bike would be a step too far for me at the moment. This is where the home trainer becomes a useful piece of equipment.

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I can still get my fix for the outdoors with my running… to be honest, I love running in cold temperatures but I also incorporate one treadmill session which allows for faster running (hills or intervals) with some fast-paced loud music which is difficult to do outside.

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In a research project at John Moores University, researchers found that when participants exercised to faster-paced music they “chose to accept, and even prefer, a greater degree of effort”. As well as enhancing performance, music lowers the perception of effort. It dulls or masks some of the pain associated with training. We know from scanning the brain that when athletes are played loud upbeat music there is an increase in activity in the ascending reticular activating system.

For all these reasons I have also been using the home trainer to get in some recovery training after racing or long run sessions. At the beginning of December I completed a 72km trail race at night in sub-zero temperatures. Conditions were very muddy, icy in some parts, with a head-on wind to contend with and as it was at night with poor visibility, the going was tough. Also I forgot to mention I flew out to Lyon on the Saturday, picked up my number, took a shuttle to the start in St Etienne, started the race at midnight, ran to Lyon through the night and flew back to London on Sunday, took a coach, another train ….All a bit crazy and exhausting to say the least. Over the next 2 days following the race, I suffered DOMS (delayed onset of muscle soreness). This meant no running for a few days. I had a fun run planned in Paris the following weekend so I decided to use cycling as “active” recovery. Like running on the treadmill you can quickly get hot very quickly on an indoor trainer. I set myself up near an open window to allow for some ventilation. If you were doing a hard session, an indoor fan would also be a good idea.

Recovery is all about spinning my legs, easing away muscle soreness, getting the blood flowing and I suppose not having too much structure. However, I find indoor training easier if I have a plan to follow and music!

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Hints ‘n’ Tips

  • Use your own bicycle. I am using my SCOTT bike fixed to my indoor trainer via the rear wheel. This is perfect as I do not compromise on my cycling position which I have worked hard to make perfect.

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  • Use your normal cycling shoes and pedals

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Suunto Ambit 2

  • Have water available
  • Use a fan or train near an open window
  • Have a towel handy – you will sweat
  • Use music or a TV for stimulus

Need some free music to help you with your indoor session? Try HERE for 50minutes of audio. I personally recommend that you make your own playlist that is specific for your session. Using something like iTunes makes this really easy. Alternatively, a company like Audiofuel provides specific music mixes with or without coaching.

Session 1:

Length : 44 min        

  • Warm-Up : 10min in a very easy gear allowing me to ‘spin’ at a cadence of 90
  • Main Set: 24min alternating 3min at 90 cadence and 3min at 110 cadence. Gearing should be easy and light to allow your legs to spin around. The faster cadence session of 110 allows me to concentrate on cycling technique using the up and down of the pedal stroke and adds souplesse to my legs.
  • Cool Down: 10min easy gear at a cadence of 90

Session 2:

Length: 35min

  • Warm-up: 10min in a very easy gear spinning at 90 cadence
  • Main set: 15min broken down into 30sec at 90 cadence and 30sec at 120 cadence
  • Cool Down: 10min very easy gear at 90 cadence

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Initially you will find your legs struggling to get used to using different muscle groups in this recovery work-out. The aim is not to PUSH the gears or have resistance. We don’t want to stress sore muscles. These two sessions are all about spinning legs with an easy gear on the bike and allowing the muscles to recover. This is what is so great about cycling… you can exercise in a non weight bearing way. However, the increased cadence sessions of 110 and 120 will allow you to raise your heart rate.

I shall be doing a turbo session at least once a week as active recovery in my build up to my next long distance run, Paris Mantes 50km towards the end of January. This will be followed by a week off running but 2 turbo sessions before a trip to Costa Rica and the opportunity to run The Coastal Challenge stage race.

Happy New Year and remember, cycling is great for running if used sensibly.

Join us on STRAVA

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Thanks to SCOTT SPORTS and SUUNTO for the support and backing

Print

Check out SCOTT HERE

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Check out SUUNTO HERE