Episode 120 – Alex Nichols, Emelie Forsberg and Jasmin Paris

Posted on October 7, 2016 by talkultra

Episode 120 – Alex Nichols tells us all about his first 100-miler and how how he won it! Emelie Forsberg tells us about her return to Kima and finding solace and new skills in India. Jasmin Paris is on fire and we sum up an incredible 2016 and ‘another’ round record and finally Speedgoat Karl answers your questions about the Appalachian Trail FKT.

KARL ON THE AT

Some questions from listeners:

Daniel “DJ” Denton Funny: will he burn the van because it has his permanent stench after not showering for over 40 days, and, Serious: did the experience result in a deeper bond/relationship with is father and wife?

Seth Holling What was his thoughts on the smokies? Was the smokies tougher or easier than expected? Would he recommend tacklinnog the smokies first (NB) or last (SB)? Also, did he find a sixer that was left for him at Davenport gap where the AT crosses I-40 🍺

Chris Morgan Ask Karl if he had to push through any injuries?
And if he did how did he do it and did they go away? Or did they become something that needed constant management.

Florian Schuetz What made the difference compared to his previous attempts? Why did he manage to break the time this year? Better fitness, no injuries, mental game, etc.

Brett Slater I’d be interested in his foot care regimen and how he avoids calf issues.

David Nowaczewski Ask him what the heck happened on the day he was found face down on the trail?

Ray Jackson Jr. Ask him how it feels to finally be home and in a place where he can rest without deadlines.

Stephen Cousins What are Karl’s thoughts about Kaiha Bertolini?

Paul Weir I’d ask Karl, what was it like having scott help you beat his record?

Brett Hillier Advice for anyone trying to attempt a long distance FKT?

Gary Broughton When Scott Jurek broke the record, people called it his ‘masterpiece’. Does Karl consider this his masterpiece?

Meghan Kennihan Ask his thoughts on the supposed girl that broke his record unsupported two days after him Kailia

Francis Pardo Details on fueling strategy. Did it change over the course of time?

Chris Highcock What next?

Matt Dooley Was there any luxury he missed /craved on the trail

Finn Melanson In almost every aspect for a speed record attempt, going SOBO is a completely different hike than going NOBO. Should there be separate records for direction?

Pete Williams speedgoat is a ganster. nuff respect

Garrett English Does he still feel 2190 miles isn’t that far?

RUNNING BEYOND BOOK is now available in Spain, Germany and Italy and the UK edition will be delivered to UK audiences, USA audiences and Southern Hemisphere audiences from November 3rd: more info – HERE

Order the book

Spain HERE, Germany HERE, Italy HERE, Southern Hemisphere HERE, USA HERE

00:20:11 NEWS

SPARTATHLON

Andrzej Radzikowski 23:01
Marc Bonfiglio 23:35
Radek Brunner 24:06

Katalin Nagy (4th overall) 25:22
Pam Smith 27:11
Zsuzsanna Maraz 27:44

Flagstaff SkyRace

Joe Gray and Sarah Keyes won the VK

In the SkyRace (39km) Joe Gray did the double ahead of Tayte Pollman and Patrick Parsel – 4:00, 4:00.3 and 4:11 respectively.

Alicia Shay (now Vargo) won the ladies 4:51 ahead of Kristi Knecht and Sandi Nypaver 4:53 and 4:54

GRAND TO GRAND

Florian Vieux and Emilie Leconte won the self-supported race with Sebastien Nain and Elisabet Barnes taking 2nd.

UTMF

Became a ‘really’ short race due to bad weather and Dylan Bowman and Fernanda Maciel ran great races to win the 27-mile race

ULTRA PIRINEU

Miguel Heras was back to winning ways with a dominant performance and just missed Kilian’s record. he finished in 12:05.Jessed Hernandez and Cristofer Clemente was 3rd. Cristofer became Skyrunner World Series champion for the Ultra distance.

Gemma Arenas tool the race win and Skyrunner World Series. Hillary Allen and Anna Comet placed 2nd and 3rd in the race.

Jasmin Paris sets another FKT on a UK round in wales

00:29:00 INTERVIEW with Jasmin Paris

BEAR 100

Kaci Lickteig and Mick Jurynec/ Ryan Weibel (joint) won in 20:27 and 19:33

Rob Krar was back with a victory at Berkeley Trail Adventure 50 mile

Rob Young found guilty

Jim Walmsley FKT R2R and R2R2R – amazing

01:31:39 INTERVIEW with Alex Nichols

02:05:55 INTERVIEW with Emelie Forsberg

UP & COMING RACES

Andorra

Els 2900 Alpine Run | 70 kilometers | October 15, 2016 | website

Argentina

La Pachamama 100 km | 100 kilometers | October 09, 2016 | website

La Pachamama 53 km | 53 kilometers | October 09, 2016 | website

La Pachamama 73 km | 73 kilometers | October 09, 2016 | website

Australia

New South Wales

Freedom Trail Run – 50k | 50 kilometers | October 09, 2016 | website

Hume & Hovell 100 | 100 kilometers | October 15, 2016 | website

Hume & Hovell 50 | 50 kilometers | October 15, 2016 | website

Washpool/Gibraltar World Heritage Trails 50 km | 50 kilometers | October 16, 2016 | website

Victoria

Great Ocean Walk 100 km Trail Run | 100 kilometers | October 08, 2016 | website

Great Ocean Walk 100 mile Trail Run | 100 miles | October 08, 2016 | website

Bahamas

50K | 50 kilometers | October 09, 2016 | website

Canada

Nova Scotia

Valley Harvest Ultra Marathon | 50 kilometers | October 09, 2016 | website

Quebec

Bromont Ultra 160 km | 160 kilometers | October 08, 2016 | website

Bromont Ultra 55 km | 55 kilometers | October 09, 2016 | website

Bromont Ultra 80 km | 80 kilometers | October 09, 2016 | website

Croatia

109,8 km | 109 kilometers | October 21, 2016 | website

161.4 km | 161 kilometers | October 21, 2016 | website

Finland

Western Finland

Wihan kilometrit – 100 km | 100 kilometers | October 15, 2016 | website

Wihan kilometrit – 50 km | 50 kilometers | October 15, 2016 | website

France

Aude

Grand Raid des Cathares | 170 kilometers | October 13, 2016 | website

Raid des Bogomiles | 96 kilometers | October 14, 2016 | website

Aveyron

Endurance Trail | 100 kilometers | October 20, 2016 | website

Intégrale des Causses | 63 kilometers | October 21, 2016 | website

La Solitaire | 65 kilometers | October 21, 2016 | website

Essonne

Trail du Viaduc des Fauvettes 50 km | 50 kilometers | October 09, 2016 | website

Ille-et-Vilaine

Entre Palis et Mégalithes | 64 kilometers | October 16, 2016 | website

Pyrénées-Orientales

100 Miles Sud de France | 100 miles | October 07, 2016 | website

Grande Traversée Mer Montagne | 110 kilometers | October 08, 2016 | website

Saône-et-Loire

Com Com Trail 68km | 68 kilometers | October 15, 2016 | website

Savoie

Grand Trail du Lac – 72 km | 72 kilometers | October 16, 2016 | website

Somme

100 km | 100 kilometers | October 08, 2016 | website

100 km Relais | 100 kilometers | October 08, 2016 | website

Tarn-et-Garonne

50 km | 50 kilometers | October 09, 2016 | website

Germany

Bavaria

Herbstlauf Schloss Thurn Hobbylauf | 87 kilometers | October 08, 2016 | website

Greece

Rodopi Advendurun 100 miles | 100 miles | October 21, 2016 | website

Hong-Kong

Challenger – Whole Course | 78 kilometers | October 16, 2016 | website

Prohiker – Round-trip Course | 156 kilometers | October 15, 2016 | website

India

Karnataka

110 km | 110 kilometers | October 08, 2016 | website

50 Km | 50 kilometers | October 08, 2016 | website

80 km | 80 kilometers | October 08, 2016 | website

National Capital Territory of Delhi

Bhatti Lakes 100 Mile | 100 miles | October 15, 2016 | website

Bhatti Lakes 220 km | 220 kilometers | October 14, 2016 | website

Bhatti Lakes 50 Mile | 50 miles | October 14, 2016 | website

Indonesia

MesaStila 4 Peaks | 65 kilometers | October 08, 2016 | website

MesaStila 5 Peaks | 100 kilometers | October 08, 2016 | website

Italy

Emilia-Romagna

100 km | 100 kilometers | October 15, 2016 | website

Tartufo Trail 50 km | 50 kilometers | October 09, 2016 | website

Tartufo Trail 66 km | 66 kilometers | October 09, 2016 | website

Friuli-Venezia Giulia

Cormorultra | 69 kilometers | October 16, 2016 | website

Magredi Mountain Trail 100 Mile | 100 miles | October 07, 2016 | website

Magredi Mountain Trail 40 Mile | 40 miles | October 08, 2016 | website

Japan

Inagawa 100km Ultra “TOASHI” Fun Run | 100 kilometers | October 15, 2016 | website

Korea

Ultra Trail Jeju – 100km | 100 kilometers | October 14, 2016 | website

Morocco

The Saharan Challenge | 84 kilometers | October 20, 2016 | website

New Zealand

100k | 100 kilometers | October 15, 2016 | website

50k | 50 kilometers | October 15, 2016 | website

74k | 74 kilometers | October 15, 2016 | website

Portugal

180 km | 180 kilometers | October 07, 2016 | website

Azores Triangle Adventure | 103 kilometers | October 07, 2016 | website

Réccua Douro Ultra Trail | 80 kilometers | October 08, 2016 | website

Réunion

La Mascareignes | 67 kilometers | October 21, 2016 | website

Le Grand Raid | 164 kilometers | October 20, 2016 | website

South Africa

100 km | 100 kilometers | October 14, 2016 | website

100 km over 2 days | 100 kilometers | October 14, 2016 | website

100 Miles | 100 miles | October 14, 2016 | website

Bonitas Golden Gate Challenge | 70 kilometers | October 21, 2016 | website

Spain

Aragon

Long Trail Guara Somontano | 50 kilometers | October 08, 2016 | website

Ultra Trail Guara Somontano | 102 kilometers | October 08, 2016 | website

Basque Country

Hiru Haundiak | 100 kilometers | October 15, 2016 | website

Valencian Community

Ultra Trail Del Rincon 100 km | 100 kilometers | October 08, 2016 | website

Ultra Trail Del Rincon 170 km | 170 kilometers | October 07, 2016 | website

Sweden

Sörmland Ultra Marathon | 50 kilometers | October 08, 2016 | website

Switzerland

Vaud

54 km | 54 kilometers | October 09, 2016 | website

United Kingdom

Cornwall

Atlantic Coast 3-Day Challenge | 78 miles | October 07, 2016 | website

Cumbria

Ennerdale 50k Trail Run | 50 kilometers | October 16, 2016 | website

Lakes in a Day | 50 miles | October 08, 2016 | website

Oxfordshire

Autumn 100 | 100 miles | October 15, 2016 | website

Oxfordshire RidgeWay Ultra – Black Route | 53 miles | October 11, 2016 | website

Oxfordshire RidgeWay Ultra – Red Route | 43 miles | October 11, 2016 | website

Rotherham

Rowbotham’s Round Rotherham International Trail Event | 50 miles | October 15, 2016 | website

USA

Arizona

Canyon De Chelly Ultra | 55 kilometers | October 08, 2016 | website

Cave Creek Thriller 50K | 50 kilometers | October 15, 2016 | website

California

100 Miler | 100 miles | October 08, 2016 | website

50 Miler | 50 miles | October 08, 2016 | website

Coyote Ridge 50 Km Trail Run | 50 kilometers | October 16, 2016 | website

Dick Collins Firetrails 50 | 50 miles | October 08, 2016 | website

Euchre Bar Massacre 50 M | 50 miles | October 15, 2016 | website

Midnight Express Ultra 72 | 72 miles | October 08, 2016 | website

Owen’s Peak Man vs Horse 50K Trail Adventure | 50 kilometers | October 09, 2016 | website

Skyline to the Sea 50km | 50 kilometers | October 08, 2016 | website

Super Tahoe Triple Marathon | 124 miles | October 07, 2016 | website

Tahoe Double Marathon | 52 miles | October 08, 2016 | website

Tahoe Trifecta | 39 miles | October 07, 2016 | website

Triple Marathon | 78 miles | October 07, 2016 | website

Twin Peaks 50 km | 50 kilometers | October 15, 2016 | website

Twin Peaks 50 Miler | 50 miles | October 15, 2016 | website

Colorado

50K Trail Race | 50 kilometers | October 09, 2016 | website

Animas Surgical Hospital Durango 50K Trail Run | 50 kilometers | October 08, 2016 | website

Indian Creek 51 km | 51 kilometers | October 15, 2016 | website

Indian Creek 52 Mile | 52 miles | October 15, 2016 | website

Connecticut

Trail 2 Trail Series Chatfield Hollow State Park 50K | 50 kilometers | October 16, 2016 | website

Florida

50K Trail Run | 50 kilometers | October 08, 2016 | website

Georgia

Relay | 60 miles | October 08, 2016 | website

Hawaii

Peacock Ultramarathons 100K | 100 kilometers | October 15, 2016 | website

Peacock Ultramarathons 50K | 50 kilometers | October 15, 2016 | website

Illinois

50K | 50 kilometers | October 15, 2016 | website

Des Plaines River Tail 50 Miles | 50 miles | October 15, 2016 | website

Farmdale 33 Mile Trail Runs | 33 miles | October 08, 2016 | website

Farmdale 50 Mile Ultra Trail Run | 50 miles | October 08, 2016 | website

Kansas

100K | 100 kilometers | October 15, 2016 | website

100 Mile | 100 miles | October 15, 2016 | website

50K | 50 kilometers | October 15, 2016 | website

50 Mile | 50 miles | October 15, 2016 | website

Heartland 100 Mile Race | 100 miles | October 08, 2016 | website

Twilight 50K | 50 kilometers | October 15, 2016 | website

Maine

The Pounder | 50 kilometers | October 16, 2016 | website

The Punisher | 50 miles | October 16, 2016 | website

Massachusetts

50 M | 50 miles | October 08, 2016 | website

TARC 100 | 100 miles | October 08, 2016 | website

Missouri

Dogwood Canyon 50K Trail Run | 50 kilometers | October 16, 2016 | website

Montana

Le Grizz Ultramarathon | 50 miles | October 08, 2016 | website

Ultramarathon | 50 miles | October 08, 2016 | website

Nebraska

Market to Market Relay | Iowa | 75 miles | October 08, 2016 | website

Market to Market Relay | Nebraska | 78 miles | October 08, 2016 | website

New Mexico

Deadman Peaks Trail 50 Mile Run | 50 miles | October 15, 2016 | website

New York

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

50 Mile | 50 miles | October 08, 2016 | website

Tesla Hertz 100K Run | 100 kilometers | October 08, 2016 | website

Tesla Hertz 100 Mile Run | 100 miles | October 08, 2016 | website

Tesla Hertz 50K Run | 50 kilometers | October 08, 2016 | website

Tesla Hertz 50 Mile Run | 50 miles | October 08, 2016 | website

North Carolina

Pilot Mountain to Hanging Rock Ultra 50K Run | 50 kilometers | October 15, 2016 | website

Pilot Mountain to Hanging Rock Ultra 50- Mile Run | 50 miles | October 15, 2016 | website

Tuna Run 200 | 200 miles | October 21, 2016 | website

WC-50 Ultra Trail Marathon 50k | 50 kilometers | October 15, 2016 | website

WC-50 Ultra Trail Marathon 50M | 50 miles | October 15, 2016 | website

Oklahoma

Pumpkin Holler Hunnerd 100K | 100 kilometers | October 15, 2016 | website

Pumpkin Holler Hunnerd 100 Mile | 100 miles | October 15, 2016 | website

Pumpkin Holler Hunnerd 50K | 50 kilometers | October 15, 2016 | website

Oregon

50K | 50 kilometers | October 15, 2016 | website

Columbia River Power 50K | 50 kilometers | October 15, 2016 | website

Pennsylvania

50K | 50 kilometers | October 09, 2016 | website

50 km | 50 kilometers | October 09, 2016 | website

Green Monster 50K Trail Challenge | 50 kilometers | October 09, 2016 | website

Oil Creek Trail Runs 100 Miles | 100 miles | October 08, 2016 | website

Oil Creek Trail Runs 50K | 50 kilometers | October 08, 2016 | website

Oil Creek Trail Runs 50 Miles | 50 miles | October 08, 2016 | website

Texas

Bigfoot Trail Race | 50 kilometers | October 15, 2016 | website

Bigfoot Trail Race 50K | 50 kilometers | October 15, 2016 | website

McKinney Roughs 50K | 50 kilometers | October 08, 2016 | website

Utah

50 Miler | 50 miles | October 08, 2016 | website

Pony Express Trail 100 | 100 miles | October 21, 2016 | website

Pony Express Trail 50 | 50 miles | October 21, 2016 | website

Red Rock Relay Park City Edition | 65 miles | October 08, 2016 | website

Virginia

GrindStone 100 | 101 miles | October 07, 2016 | website

The Wild Oak Trail 100 “Hot” TWOT | 100 miles | October 14, 2016 | website

Washington

Bigfoot 100k Endurance Run | 100 kilometers | October 08, 2016 | website

Bigfoot 120 Mile Endurance Run | 120 miles | October 07, 2016 | website

Defiance 50K | 50 kilometers | October 08, 2016 | website

Ft. Steilacoom 50K Trail Run | 50 kilometers | October 15, 2016 | website

West Virginia

West Virginia Trilogy – Day One 50 km | 50 kilometers | October 07, 2016 | website

West Virginia Trilogy – Day Two 50 Mile | 50 miles | October 08, 2016 | website

Wisconsin

50 Miler | 50 miles | October 15, 2016 | website

Glacial 50K Trail Run | 50 kilometers | October 09, 2016 | website

Glacial 50M Trail Run | 50 miles | October 09, 2016 | website

02:43:45 CLOSE

02:46:45

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Website – talkultra.com

Ultra Pirineu 2016 Race Summary and Images – Skyrunner® World Series

Posted on September 25, 2016 by talkultra

Ultra running to Spain is like football to the UK, the fans are a passionate motivated bunch of individuals who come together as a whole to create a cohesive army of fanatical supporters. Baga, the home of Ultra Pirineu is located in Catalonia; it may come as no surprise that the Catalans take support to the next level. The final race in the 2016 Skyrunner® World Series, the race was always going to be a competitive one!

110km in length, with 6800m of positive gain, the race takes place in the Cadi-Moixero Natural Park. On paper, the route looks almost like a badly drawn figure of eight laid on its side. The profile, a little like the dental record for a great white shark as it includes several key peaks, the highest coming very early in the race with just 14km covered at Niu, 2500m high. Comprised of primarily trail (75%), the route also includes a small percentage of asphalt and track. It’s a tough and challenging race that has often been made considerably more challenging due to inclement weather.

The Cadi-Moixero Natural Park is the hub for the racing, established in 1983, it stretches more than 30km over the mountain ranges of Serra de Moixero and Serra del Cadi; both part of the Pre-Pyrenees.

From the off, the racing is hard. The narrow streets of Baga, an enclosed medieval square start and the charge of 1000 runners at the toll of 0700 make the opening minutes a heart pounding, adrenaline rushed sprint. Ironic for a race that will take the winner 12+ hours.

Immediately it’s hand-on-knees and straight into the first and highest climb of the day. It’s a dangerous mountain to start a race with. The effort and commitment just to get to the top requires a 100% effort, and this is all coming in the opening hours of a very long day on an exceptionally tough course. Finally breaking the tree line, the rugged terrain reveals itself and the first peak, with refuge, finally will come into sight. On a clear day, the views are incredible. The crowd support phenomenal. It’s a frenzy of noise, cowbells and screaming. In the men’s race, Remigio Huaman dictated the early pace followed by Miguel Heras. Gemma Arenas started the day as she would continue, from the front followed by Hillary Allen. The race was on between the two of them for the SWS 2016 title – if either won the race, they would be the champion for 2016.

What goes up must come down and the first descent is single track, off-camber trails with technical sections in and amongst trees. Sections of via ferratta are present on rock; a clear sign of the severity of the terrain. Rolling terrain provides some respite but it is early days.

Dropping down, a short climb at 28km, ‘Serrat’ leads to another long descent and an aid at ‘Bellver.’ A third of the race completed, a long and relentless series of climbing takes place over the following 25km’s through ‘Cortals’ and ‘Aguilo’ to the 2nd highest point of the race at 2300m, Pass de Gassolans. Miguel Heras had now built up a lead of over 20-minutes. It was a lead he would not relinquish… behind, Remigio, after strong opening km’s had dropped from the race opening the doorway for Jessed Hernandes and Cristofer Clemente was pacing his race well slowly moving up. Gemma Arenas was still leading the ladies race with a gap of approximately 12-minutes, Hillary was 2nd and Anna Comet had moved into third.

Alternating hiking and running, the race is all about economy of effort for those at the front of the race, it’s about effort management to sustain the energy to the line and hopefully victory. For everyone else, it is survival. At 70km covered, the race may well be considered to be downhill to the finish in Baga, but no, the race has a series of false flats with a couple of brutal cardiac moments that arrive at 86km and 96km; the latter a technical ascent of 1000m to Sant Jordi at 1500m altitude. It’s a stunningly scenic canyon and if it was maybe not for uncontrollable fatigue, it would be a highlight of the race.

The final 10km drop to the line is broken up with another 200m climb with 6km or so to go, the rapturous high-five welcome from thousands in Baga providing some compensation for the efforts left on the mountains and trails of the Cadi-Moixero Natural Park.

Miguel Heras arrived first in just over 12-hours (12:05). Finally, some luck for the Spaniard who has had some intense highs and lows over the years. Jesse Hernandes and Cristofer Clemente placed 2nd and 3rd, 12:40 and 12:47 respectively.. Cristofer successful in his bid to be the Skyrunner World Series Champion in 2016.

As darkness came, so did the rain. Torrential rain! Hillary Allen pursued Gemma hard over the final km’s, she could potentially smell the Skrunner crown… However, Gemma held on to win in 15:20. Hillary completed in 15:37 and Anna Comet placed 3rd in 15:49. Gemma was crowned 2016 Skyrunner World Series champion.

Full results HERE

Final Skyrunner World Series Ranking 2016 for the Ultra distance

Gemma Arenas 290 points

Anne-Lise Rousset 276 points

Hillary Allen 272 points

Cristofer Clemente 294 points

Nicolas Martin 188 points

Roger Vinas 180 points

Thanks to the support of our Partner Migu Xempower, Sponsor Alpina Watches and Official Pool Suppliers, Scott Running, Compressport and Salomon.

About Skyrunner® World Series
Skyrunning was founded in 1992 by Italian Marino Giacometti, President of the International Skyrunning Federation which sanctions the discipline worldwide and sports the tagline:
Less cloud. More sky.

The Skyrunner® World Series was launched in 2004 and has grown to represent the peak of outdoor running defined by altitude and technicality. In 2016, the Series, composed of four disciplines, features 23 races in 15 venues on three continents.

iancorless.com is the official photographer and media partner for the Skyrunner® World Series Follow on:

Facebook/iancorlessphotography
Twitter (@talkultra)
Instagram (@iancorlessphotography)

Follow the Skyrunner® World Series on social media platforms

Facebook.com/skyrunning
Twitter @skyrunning_com
Instagram @skyrunning

Dolomites SKYRACE 2016 Race Summary and Images – Skyrunner® World Series

Posted on July 17, 2016 by talkultra

At 22km long with 10km uphill and 12km downhill The Dolomites SkyRace is a tough Skyrunning race that perfectly shows the ethos of the sport – start low, get high and then return as quickly as possible. Piz Boe at 3152m is the high point of the course and what follows is a technical descent to the starting town of Canazei.

Kilian Jornet and Megan Kimmel hold the current course, their times 2:00:11 and 2:25:57 recorded in 2013 and 2015 respectively.

Starting in Piazza Marconi, Canazei at 0830, 4 hours 30 minutes are allocated for participants to complete the course.

From the gun Aritz Egea dictated the pace and lead a chasing trio of 2015 champion Tadei Pivk, Stian Overgaard and Martin Anthamatten. On the slopes leading up Piz Boe, Egea was relegated to 4th and a battle was on for victory.

At the summit, Pivk took the lead and descended without fear as Anthamatten and Overgaard chased.

Pivk was too strong though crossing the line in 2:03. Overgaard in his first Skyrunning race placed 3rd in 2:04 and 2015 Matterhorn Ultraks champion, Anthamatten placed 3rd.

In the ladies’ race, Laura Orgue was always going to be the lady to beat, the only question mark would come on her ability to descend from the summit of Piz Boe… easier this year she broke her leg in a skiing accident.

We should have no questions! From the beginning Orgue pushed the pace and the only lady in close contention was Elisa Desco. Orgue summited first and then held that lead all the way to the line besting Desco by 2-minutes, 2:28 to 2:30.

Surprise of the day came in the ladies 3rd place, Celia Chiron who ran an incredible 2:32. Pre-race favourites Yngvild Kaspersen finished 5th and post-race said, “I had bad feelings today and my legs were just heavy.” It was a similar story for 2016 Transvulcania champion, Ida Nilsson.

Attention now turns to this coming weekend, the Skyrunning World Championships will take place in Spain with VK, SKY and ULTRA races

Thanks to the support of our Partner Migu Xempower, Sponsor Alpina Watches and Official Pool Suppliers, Scott Running, Compressport and Salomon.

iancorless.com is the official photographer and media partner for the Skyrunner® World Series Follow on:

Facebook/iancorlessphotography
Twitter (@talkultra)
Instagram (@iancorlessphotography)

Follow the Skyrunner® World Series on social media platforms

Facebook.com/skyrunning
Twitter @skyrunning_com
Instagram @skyrunning

Lanzarote Multi-Day Training Camp 2016 – Day 8

Posted on February 4, 2016 by talkultra

Day 8 of the 2016 Lanzarote multi-day camp was a cracker. The hottest day of the week with little or no wind, a stunning coastal route with mixed terrain, volcano climbing and descending and of course, stunning views and amazing people.

As on all previous days, we had three run/ walk groups. Everyone managed to cover somewhere between 20 and 35km and it was interesting to see how during the week, people progressed, not only in fitness but in regard to equipment, planning and preparation.

We also pushed everyone out of their own comfort zones with some tough climbing, very technical terrain and challenging descents. It’s all about taking things up a notch so that when race day comes around, the runners are prepared.

“Brilliant MdS training camp in Lanzarote with organiser, coach and photographer Ian Corless and MdS 2015 champion Elisabet Barnes. 100-miles run in the week with some excellent advice and support plus great people!” – Paul Allum

Paul’s thoughts were echoed by so many of the camp attendees. Elinor Evans in particular found the whole experience enlightening and invaluable. During the weekly runs, the overnight bivouac, the volcano walk and the daily talks, Elinor realised that she had the wrong pack for her, the wrong sleeping bag, a need to address her nutrition and look at her MdS admin. Invaluable!

“The Training Camp in my opinion was exceptional and far exceeded my expectations. The whole program start to finish pushed everyone to achieve their potential while taking into account the wide variety of abilities. All of the coaches were supportive and challenging and while clearly experts in their field never made novices like me feel stupid. The information we got was priceless and the blend of commercialism and a genuine desire to want to help people achieve their goal of competing or completing MDS was incredibly well done. I wouldn’t just recommend this to future MDS competitors I’d suggest you add it to your Compulsory Kit list! Simply brilliant!” – Simon Dunn

Listen to camp attendee feedback HERE

“Fantastic week in magical terrain with lovely people – thank you Ian, Elisabet, Niandi and Marie-Paule – Sahara countdown is ON.” – Elinor Evans

The morning run of 3-5 hours was followed with a relaxing lunch and then an afternoon Q&A which addressed many of the issues raised during the week and allowed everyone to clarify and appease their minds ahead of their next multi-day race.

The day finished with 20-30min cool down run and then an evening group meal and drinks. It has been an incredible week and one that has provided inspiration for all concerned. Roll on 2017.

‘How was your holiday?’ ask the lads at work.

‘Amazing’ I say. ‘Look at these pictures’. ‘That’s how to round tape to ensure you minimize the risk of blisters’. Blank looks.

‘See her? She’s the 2015 MdS champion putting the needle into my foot’.

More indifference.

‘Lads, this is the same you fat bastards going to Weston Karting centre at the weekend and Jensen Button turning up to do the safety briefing’.

They still don’t get it.
‘Did you learn much in Lanzarote darling?’.

‘I certainly did. The WAA bag is a goner. It would be like taking a knife to gun fight. Ok, it would be like taking a clutch bag to an all day shopping trip. You know, when only a tote will do’.

A nod of understanding, but really boredom turning to neutrality at best.
‘Was it fun running Daddy?’ ‘It was. Midpack daddy is certainly going to need more fat than carbs to keep him going in the dunes girls’.

‘Did you bring us back any sweets?’.

‘No’.

‘Can we watch TV?’
‘How was the volcano mate?’. ‘Wonderful. It was cold, but the stars were out and we all had an amazing time’.

‘Get much sleep?’

‘Yes. In fact I’ve found it hard to sleep since without the sound of Elaine gently rustling inside her tent next to me’.

These people don’t understand me anymore…. I miss #Lanzarote
– Rich Carps

If you would like to take part in the 2017 Multi-Day Training Camp, please go HERE

Many thanks for the support of MyRacekit, OMM, Raidlight, PHD. Scott Running, inov-8 and Berghaus.

“Really great few days, some invaluable experience and some valuable miles in the legs. Kit choice, food, packing the bag now all things I’m ready for. Thank you to the organisers and thank you to the fellow participants for making it such a nurturing environment in which to prepare for the MdS.” – Leon Clarance

Lanzarote Multi-Day Training Camp 2016 – Day 6 and 7

Posted on February 2, 2016 by talkultra

For the participants of the 2016 Lanzarote multi-day training camp, it all got ‘real’ on day 6 and 7 of the camp.

It all started of with blue skies, sun and a 2 hour run without packs so that everyone had an opportunity to work on a little faster running. In most cases it was a great tempo 10-12 miles in the bag.

Following this we had a 2-hour talk, demo and an opportunity to test packs from WAA, OMM, Raidlight and Aarn with a very informative and enlightening discussion on bag packing from Elisabet Barnes. It really raised the question; what is and is not an essential item?

Ultimately the day (and night) was all about a medium length run of 2-3 hours and an overnight bivouac.

Heading out along the course, the runners departed in three groups: walking, run/ walking and ‘mostly’ running to a pre-arranged rendezvous on the coast.

Ian Corless moved ahead and set up camp inside an incredible and dormant volcano. Rendezvous time was 1900 and right on cue, the three groups all arrived from different directions within 15-minutes of each other.

Running with packs, the runners carried all essentials less the additional days food. Food requirements were snack for the run on both days, evening meal and snacks plus breakfast.

At the overnight bivouac we operated self-sufficiency, water was provided but rationed. The only treat came from 24 beers (alcoholic and non-alcoholic) transported in as a special treat.

A clear starry sky, camp fire and the illumination of head torches within the stunning setting of an amphitheatre of rock made everyone suddenly realise that it was one of the special moments.

It wasn’t all plain sailing though. One or two runners realised on the run that their chosen pack just wasn’t the one for them. This is the whole reason behind providing a real scenario such as this on a training camp. It’s invaluable to find out these issues before your chosen must-day race.

It was lights out, well, head torches out around 9pm and as the warm night drifted past midnight, the temperatures dropped. Unlike races such as Marathon des Sables, the night was damp lowering temperatures even more. One common thread with 0700 wake up call, a cockerel crow by Niandi, was, ‘My sleeping bag is not warm enough!’

Yes, it had been a rough night for some.

Elinor Evans said, “This experience has been incredibly invaluable. I have learnt my packs not right for, my sleeping bag is not warm enough and I need a warmer jacket. Last night was beautiful but also a little harrowing as I got so cold. Better here though than at my race!”

It was a sentiment echoed by Leon Clarance, “I was just cold last night. Despite additional layers, my sleeping bag was not warm enough. I also made the mistake of removing my socks. I woke up with feet of ice.”

In general though, freeze dried food and peoples selections seemed to hit the spot, apple pieces with custard proving to be a hit with those lucky enough to be carrying it.

The bivouac provided everyone with a very real and practical scenario and valuable lessons were learnt. A bivouac debrief back at Club La Santa will allow everyone to discuss this.

Leaving camp, the sun was getting higher in the sky, a new day and more valuable experiences to follow. But before that debrief, there was another 2-3 hours of running.

It’s been a great two days and night.

If you would like to join our 2017 camp, please go HERE

Many thanks to Raidlight, OMM, PHD, inov-8, Berghaus, Scott Running and MyRaceKit for the support

Lanzarote Multi-Day Training Camp 2016 – Day 2

Posted on January 28, 2016 by talkultra

©iancorless.com_ScottVest-01427

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

Episode 101 – Mal Law, Jo Meek, Lucja Leonard

Posted on December 11, 2015 by talkultra

A_GRAVATAR

This is Episode 101 of Talk Ultra. We speak with Jo Meek who is back in form after almost a year of injury. Mal Law talks about HIGH FIVE-0 and Lucja Leonard talks all about weight loss in Talk Training. Dare I say it, but the PED debate has started in ultra, trail and mountain running and we discuss what is happening! Speedgoat is here.

00:01:31 Show Start

00:08:30 NEWS

Help Nepal – Nepal images ‘FACES of NEPAL’ – order a print and all funds donated to Nepal charities HERE

TRAINING CAMP in Lanzarote with Elisabet Barnes 28th Jan to Feb 4th HERE

DRUGS, PEDs, EPO are becoming a reality in our sport READ HERE and your thoughts.

TNF50

1 – Zach Miller 6:12

2 – Dylan Bowman 6:20

3 – Ryan Bak 6:26

1 – Megan Kimmel 7:13

2 – Ellie Greenwood 7:23

3 – Larisa Dannis 7:25

MSIG LANTAU

1 – Francois D’Haene 5:42

2 – Eirik Haugsness

3 – Upendra Sunuwar

1 – Maud Gobert 7:08

2 – Marie McNaughton

3 – Rebecca Nakuwa

VULCANO ULTRA TRAIL 100k

1 – Cristofer Clemente 12:31 held off Joe Grant for the win

2 – Manuela Vilaseca 15:48 ran away with the ladies race ahead of Veronica Bravo

SAINT E LYON France

Benoit Cori (Templars winner) finished with Nicolas Martin joint 1st 5:07 and Corali Bugnare took out the ladies wins 6:32

HARDROCK 100 entries HERE

WSER entries HERE

00:55:55 INTERVIEW with JO MEEK HERE

01:37:19 TALK TRAINING this week Lucja Leonard tells us how loosing weight and running changed her life HERE

02:04:09 INTERVIEW with MAL LAW and the HIGH FIVE-0 Challenge HERE

UP & COMING RACES

Australia

New South Wales

Coast to Kosciuszko | 240 kilometers | December 11, 2015 | website

Queensland

Kurrawa to Duranbah and Return – 50 km | 50 kilometers | December 13, 2015 | website

Narawntapu 50 km | 50 kilometers | December 13, 2015 | website

Victoria

Duncan’s Run-Hundred | 100 kilometers | December 19, 2015 | website

Duncan’s Run-Hundred – 50 km | 50 kilometers | December 19, 2015 | website

Belgium

Wallonia

53 km | 53 kilometers | December 19, 2015 | website

Costa Rica

Moonrun Monteverde Ultra Trail | 62 kilometers | December 12, 2015 | website

French Guiana

100 Bornes du Père Noël | 100 kilometers | December 18, 2015 | website

Germany

Baden-Württemberg

Eisweinlauf | 65 kilometers | December 12, 2015 | website

Lower Saxony

Lauf PSV Winterlaufserie 100 KM| 100 kilometers | December 12, 2015 | website
Lauf PSV Winterlaufserie 50 KM| 50 kilometers | December 12, 2015 | website
Lauf PSV Winterlaufserie 100 KM| 100 kilometers | December 13, 2015 | website
Lauf PSV Winterlaufserie 50 KM| 50 kilometers | December 13, 2015 | website
Lauf PSV Winterlaufserie 100 KM| 100 kilometers | December 19, 2015 | website
Lauf PSV Winterlaufserie 50 KM| 50 kilometers | December 19, 2015 | website
Lauf PSV Winterlaufserie 100 KM| 100 kilometers | December 20, 2015 | website
Lauf PSV Winterlaufserie 50 KM| 50 kilometers | December 20, 2015 | website

India

Haryana

Running And Living – 105.5 km | 105 kilometers | December 14, 2015 | website

Running And Living Marathon and a Half – 63.3km | 63 kilometers | December 14, 2015 | website

Madagascar

Nosy Be Trail – 60 km | 60 kilometers | December 12, 2015 | website

Sweden

Blåfrusen Ultramarathon | 70 kilometers | December 13, 2015 | website

USA

Arizona

Desert Solstice 100 Mile Run | 100 miles | December 19, 2015 | website

Desert Solstice 50K Run | 50 kilometers | December 19, 2015 | website

California

Malibu Canyon Trail Run 50 km | 50 kilometers | December 12, 2015 | website

Rodeo Beach 50 km | 50 kilometers | December 12, 2015 | website

Woodside Ramble 50K | 50 kilometers | December 13, 2015 | website

Colorado

Sawmill 50K+ | 34 miles | December 12, 2015 | website

Florida

50K Ultra Marathon | 50 kilometers | December 12, 2015 | website

Ancient Oaks 100 Mile Race | 100 miles | December 19, 2015 | website

Deer Dodge 50K | 50 kilometers | December 12, 2015 | website

Deer Dodge 50 Miler | 50 miles | December 12, 2015 | website

Tallahassee Ultra Distance Classic 50K | 50 kilometers | December 12, 2015 | website

Tallahassee Ultra Distance Classic 50M | 50 miles | December 12, 2015 | website

Indiana

HUFF 50K Trail Run | 50 kilometers | December 19, 2015 | website

Massachusetts

Seth’s Fat Ass 50 | 50 kilometers | December 12, 2015 | website

Ohio

Bigfoot 50K | 50 kilometers | December 12, 2015 | website

First Day of Winter 50K | 50 kilometers | December 20, 2015 | website

Oregon

Frozen Trail Runfest 50K | 50 kilometers | December 12, 2015 | website

Tennessee

Bell Ringer 50k | 50 kilometers | December 12, 2015 | website

Lookout Mountain 50 Mile Trail Race | 50 miles | December 19, 2015 | website

Texas

Brazos Bend 100 Miler | 100 miles | December 12, 2015 | website

Brazos Bend 50 Miler | 50 miles | December 12, 2015 | website

Houston Running Festival 100K | 100 kilometers | December 19, 2015 | website

Houston Running Festival 100 Mile | 100 miles | December 19, 2015 | website

Houston Running Festival 50K | 50 kilometers | December 19, 2015 | website

Houston Running Festival 50 Mile | 50 miles | December 19, 2015 | website

Texas Trail 50K Run | 50 kilometers | December 12, 2015 | website

Texas Trail 50 Mile Run | 50 miles | December 12, 2015 | website

Virginia

Hellgate 100K | 100 kilometers | December 13, 2015 | website

Seashore Nature Trail 50K | 50 kilometers | December 19, 2015 | website

Washington

Deception Pass 50K | 50 kilometers | December 13, 2015 | website

03:01:20 CLOSE

03:04:20

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

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

Website – talkultra.com

Scott Els 2900 Alpine Run

Posted on November 11, 2015 by talkultra

pic by https://www.facebook.com/jordisaragossa

Press release from Scott Running re the Scott ELS 2900 Alpine Run

Race directors: Matt Lefort and Carles Rossell

You can listen to two interviews on Episode 99 of Talk Ultra podcast, one with Matt Lefort and the other with 3rd placed runner, Andy Symonds. The show will be released Fri 13th Nov and will be available on this website and on iTunes HERE

At midnight on October 31st, the 37 participants of the inaugural edition of the SCOTT Els2900 Alpine Run started from the Refugi Estanys de la Pera. Their goal, link all 7 peaks over 2900m high in Andorra, in less than 24h.

Unlike other ultra running events, participants were required for sole mandatory equipment a phone, a harness, two 60cm runners and a minimum of two carabiners. The rest was up to the athletes, leaving everyone’s personal experience dictate what to bring to move as fast and light as possible without putting one’s life at risk. So is the true essence of the sport, initiated 25 years ago by a handful of pioneers who did run up and down Mount Blanc and Monte Rosa. Such legends, Pep Ollé and Matteo Pellin, were actually involved into setting up the ropes to secure the Cresta dels Malhiverns section.

pic by https://www.facebook.com/jordisaragossa

Even though the risk factor is never down to zero being out in the mountains, the race organizers lowered it considerably by carefully selecting each participant based on their experience in such terrain. This is how elite athlete were denied entry, while much less popular yet highly skilled mountain people made the cut to create a crowd of humble and like minded peers.

The 70km route took the most direct line between each peaks, amounting a gruelling 6800m of elevation gain, through rocky cols, over exposed ridges, steep couloirs and even a via ferrata section that was performed at night.

pic by https://www.facebook.com/jordisaragossa

At this game, Jokin LIZEAGA (ESP) was the best on the day, taking the win in14h48, followed by Nicolas DARMAILLACQ (FRA) in 15h37 and Andy SYMONDS (UK) in 16h11 wrapping up the mens podium. The woman’s fields made of two at the start line will only see Sonia REGUEIRO RODRIGUEZ (ESP) cross the finish line at the Refugi de Coma Pedrosa in 21h51, crowning her 2015 winner of the SCOTT Els2900 Alpine Run.

True camaraderie was shown until the end where race winner Jokin welcomed the last out of the 22 runners who completed the course (Paul Marie, FRA) and popped a bottle of Cava with the whole crew who had joined to witness the scene.

pic by https://www.facebook.com/jordisaragossa

Find out more about the race here and SCOTT Running here

Andy Symonds wrote an interesting post about the race HERE

Garmin Mourne Skyline MTR 2015 – Race Summery and Images

Posted on October 25, 2015 by talkultra

Iain Bailey and Diane Wilson were the 2015 champions for the 2^nd edition of the Mourne Skyline MTR, the 6^th and final race in the Skyrunning UK calendar.

Considered by many to be Northern Ireland’s toughest and most challenging race, the Mourne Skyline MTR covers 35km’s with a whopping elevation gain of 3370m. Starting and finishing in the seaside resort of Newcastle, the race is now considered to be a highlight not only of the Skyrunning UK calendar but also the racing calendar in Northern Ireland.

The first edition of the race was made especially difficult with gale force winds that at time lifted runners off their feet and ‘helped’ them along the course. It looked like a repeat day was in store for the 150-runners who would tackle the 2015 edition when overnight wind and rain battered the coastline.

At 0800 leaving the promenade of Newcastle, the cold temperatures, strong winds and light rain certainly added to the trepidation of a tough day in the mountains. From the off, Dan Doherty dictated the men’s race but he was closely followed by the day’s main protagonists of Eoin Lennon, Ian Bailey, Jayson Cavill and Ally Beaven. For the ladies, Shileen O’Kane pushed the early pace ahead of Lizzie Wraith and Diane Wilson.

At the col between Slieve Donard and Slieve Commedagh, with 6.6km covered, the action started to unfold as the runners headed out on the more demanding sections of the course. Climbing the rocky and technical Slieve Meelmore, the real race started to take place but at all times the main protagonists jockeyed for position.

Iain Bailey and Diane Wilson took the respective race leads for the men and the women and this coincided with the skies clearing and the arrival of the sun. Finally, it was possible to see out across the stunning Mourne Mountains and take in the beauty this area has to offer. The sea glistened in the distance and the yellow and amber colours of the terrain provided a stunning backdrop to hard, tough and technical racing.

Overnight rain had made the course exceptionally difficult under foot and many runners commented post race how challenging it was to remain upright while descending.

Slieve Bearnagh offered one of the toughest climbs of the day and then a drop down to Hare’s Gap where the ever-present Mourne Wall then guides the runners to Slievenaglogh, Slieve Commedagh and then final push of the day up and over Slieve Donard (2788ft) before dropping all the way down from the summit to the finish line in Newcastle.

Pre race favourite Dan Doherty went to through a bad patch in these sections as he chased Iain Bailey who had a convincing lead of well over 5-minutes, “I am lacking energy and feeling tired,” Doherty shouted as he ran past hotly pursued by Ally Bevan, Eoin Lennon and Jayson Cavill. One would have thought that Doherty would not hold on to 2^nd but he found the energy from somewhere!

Bevan, Lennon and Cavill contested the final podium place and it was a close battle before Lennon found that extra few percent to open up a gap. Bevan looked secure for 4^th but a charging Cavill looked like he may well have upset that as he raced for the line. Bevan held off for 4^th by just 7-seconds.

Pre race favourite Diane Wilson never looked back after taking over the front of the race and ran a well paced and controlled run to take victory, behind Helen Brown held off early leader Shileen O’Kane for 2^nd and GB athlete Lizzie Wraith finished 4^th ahead of Jaqueline Toal. “I had completely wrong shoes today,” said Wraith post race, “the descents were so slippery that I just couldn’t push the pace. I am happy though!”

Although the start of the day was a tough one many commented that the conditions after a couple of hours of running were considerably kinder than the 2014 edition when the gale force winds battered the runners, this was reflected in a new course record by Iain Bailey of 3:51:22.

A notable mention must also go to Garmin who for the first year sponsored the Mourne Skyline MTR and the input of the GPS watch brand was instrumental and securing a 30-minute program on the race for channel 4 TV. Needless to say this will be a great boost for the race, running in Northern Ireland and Skyrunning UK.

The program will be televised in November and we currently have a possible date of 8^th.

Mourne Skyline MTR concluded the 2015 Skyrunning UK calendar. Just 2-years old, this series of races is now firmly becoming one of the most exciting race circuits. 2016 will see the series grow with points awarded for each race, prize money at every race and some special prizes on offer for the 2016 SKY and ULTRA champions, make sure you keep an eye on www.skyrunninguk.com

RESULTS

Iain Bailey 3:51:22 new CR
Dan Doherty 4:04:07
Eoin Lennon 4:07:45
Ally Beaven 4:10:21
Jayson Cavill 4:10:28

Diane Wilson 4:33:26
Helen Brown 4:42:12
Shileen O’Kane 4:50:19
Lizzie Wraith 5:04:12
Jacqueline Toal 5:25:03

Race images are available at iancorless.photoshelter.com

All of the images below are copyright protected. You can share on social media but do not crop, adjust or modify and no commercial use. If you don’t wish to purchase images, consider a donation here

Mourne Skyline MTR website HERE

CYCLING for RUNNERS – ‘Why can’t runners cycle quickly?’

Posted on August 6, 2015 by talkultra

What’s the difference in terms of fitness between running and cycling? Why doesn’t running necessarily make you a great cyclist or vice versa? They are both endurance activities, both aerobic and both use your legs, but what’s the difference?

Marc Laithwaite from the Endurance Coach asks the question:

‘Why can’t runners cycle quickly?’

The answer to some extent lies in the way we test cyclists and runners. People who visit us for VO2 testing will follow a set protocol, based on whether it’s a run or bike test. The run test starts by running on a treadmill at a slow speed and every minute the speed gets faster until they either jump off or they are ‘fired off’ the back of the treadmill. As the treadmill gets quicker, they have to move their legs faster. Their ‘cadence’ is increased to allow them to stay on the treadmill, but the ‘resistance’ doesn’t really change. When you are running, the resistance is pretty constant, you have to lift the weight of your leg and push your body weight forwards, not a great deal changes as the treadmill gets faster, you just need to move more quickly.

The cyling test is different. We start by asking people to cycle at 90 revolutions per minute and they must maintain that throughout the test (unlike running the cadence / leg speed does not change, it stays the same). Each minute we increase the resistance and it gets harder to turn the pedals, so unlike the run test, the resistance is increasing throughout the test. The test ends when they are no longer able to maintain the 90 revolutions per minute. In some ways, it’s almost like doing a strength exercise such as the ‘leg press’ and as each minute passes, we add a little more weight until they can’t keep going.

What can we draw from the above?

There is an element of strength involved in cycling that isn’t required for running. You can call it strength or ‘muscular endurance’ (call it whatever you like), but the basic fact is that you have to work against high levels of resistance during cycling that don’t apply to running.

What about gears and cadence?

Ok, so at this point you might be thinking there’s a way round this. Rather than being strong, you can use an easier gear and pedal faster! Yes, to come extent you can and we see this a lot with runners who take up cycling, they prefer to spin easier gears rather than pushing big gears at lower cadences. However, there’s only so far you can take this aproach. If you increase your cadence from 90 to 100 to go faster, what happens after that? Do you increase to 110? 120? 130!!??

Here’s our basic observations about the problems often encountered by runners who take up cycling:

1. They lack the basic strength and struggle most frequently on flat courses, where the ability to push ‘big gears’ counts the most.

2. This can generally be identified by a simple 5 second maximal sprint test, which results in a poor power output.

3. Runners tend to favour spinning easier gears and may well favour a ‘compact’ or ‘triple’ chainset.

4. On longer, gradual climbs, runners tend to come into their own and can perform relatively well (long gradual hills are the best courses and flat ‘time trial’ courses are the worst in terms of race performance).

5. Shorter / steeper hills on rolling courses may also be an issue as they lack the ‘short term’ power to maintain speed.

6. When runners complete cycle testing sessions we commonly hear this: “My heart and lungs felt fine, it’s just my legs, I couldn’t turn the pedals, there was too much resistance”

7. It’s more common in females than males and it’s more common as age increases.

8. When people enter Ironman triathlon, they make a presumption that riding long and slow to build endurance is the way forwards. After all, Ironman is all about endurance right? Maybe not.

Here’s the simple truth. If you want to be an ‘UBER’ biker for non-drafting triathlon or cycle time trials, you really need to be able to generate a high power output and push big gears. Either that or you need to pick your courses very well to suit your strengths. There’s a lot of confusion and poor advice regarding the best cycling cadence, which has lead to confusion regarding the physical requirements and training for a fast bike time. People get told every day that you should ‘spin a higher cadence’ when cycling, which is misleading and leads to misunderstanding. In many cases, it makes people slower cyclists and fails to tackle their prime weakness.

On that bombshell… lets discuss cycle cadence in more detail.

There’s a lot of confusion and poor advice regarding the best cycling cadence, which has lead to confusion regarding the physical requirements and training for a fast bike time. People get told every day that you should ‘spin a higher cadence’ when cycling, which is misleading and leads to misunderstanding. In many cases, it makes people slower cyclists and fails to tackle their prime weakness. Let’s discuss a little further and clarify some of the misleading advice.

1. There are different kinds of cycle racing. In triathlon events, the cycle stage (unless you’re elite) is a time trial. It’s you against the clock and there’s no drafting allowed. Time trials require a high power output which is consistent. There’s no repeated accelerations or ‘attacks’, it’s just you, riding at a constant power output.

2. Cycle road racing, crit racing or elite triathlon is not a time trial, it’s a bunch ride. It’s much easier to ride in the draft of the bunch and riders will therefore cycle at higher cadences in easier gears, whilst still maintaining their position in the group. Bunch racing will often include changes in pace, accelerations, attacks and chasing. It’s impossible to accelerate well, if you’re pushing a ‘big gear’, for that reason, bunch racing tends to favour higher cadences and easier gears.

3. Triathletes who ride with cyclists are often told ‘it’s better and more eficient to ride at higher cadences’. That is true for cyclists who ride in bunch races, so whilst the advice is correct for their specific circumstances, it doesn’t mean it’s right for triathletes.

4. Pretty much all studies on the subject show that slower cadences use less oxygen, results in lower heart rate and require less fuel than higher cadences. Many cyclists who ride ‘time trials’ rather than road races favour big gears and slower cadences. Former British champion Nik Bowdler use a 77 tooth chain ring and rode at 65rpm. Chrissie Wellington followed the same approach, riding a much lower cadence as she found it reduced her breathing and heart rate significantly.

Cadence V Gearing

Cadence and gearing are not the same thing. If someone is told to spin at a high cadence up hills, we presume that we should choose a very easy gear. If we’re told to ride with a slower cadence, we associate that with a big gear. You will often see pro riders spinning a higher cadence up hills, don’t be fooled into thinking they are using a compact chainset or a very easy gear, they are strong enough to spin a larger gear. Simply changing into a very easy gear to allow you to spin, will result in you going slowly. The reason you are forced to use an easy gear is a basic lack of ability to produce a high force, so you are not tackling the problem at hand.

Take away tips:

1. You need to use bigger gears at some point if you want to ride faster

2. To use bigger gears you need to have the basic leg strength (often lacking in runners, moreso ladies)

3. Slower cadences are more efficient for time trials and faster cadences are better for changes of pace on technical courses and bunch races

4. As a rider, you should be capable of adapting your cadence to suit the race

5. Don’t just start pushing huge gears in an attempt to tackle the problem, be wary of injury

6. Don’t keep reaching for the gear shifter every time you hit the smallest incline, this isn’t helping

7. If strength is very poor, you may want to consider a simple strength routine in the gym as a basic start point

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