OUTDOOR FITNESS MAY 2014 MAY 2014 OUTDOOR FITNESS

SPARTANS
PREPARE FOR GLORY!
As a veteran of some of the worlds toughest endurance races,
Tobias Mews thought the Spartan Beast obstacle race would be
easy to tame. Twenty kilometres later, hes ready to reconsider
S
TANDINGONTHE
startline, with rain
hammering down on a
crowd of 2,500, I listen to a
man dressed as a Spartan
giving us a speech. It sounds
familiar, borrowing more
than a little fromthe film
300. Only then does the full weight of what
Ive let myself in for hit home.
Ahead lie 25 kilometres of running, jumping,
crawling, diving, wading, swimming, sliding,
scrambling and the odd bit of walking, not to
mention flipping tractor tyres, throwing
spears and hanging off monkey bars, before I
can crawl across the finish line. And only
when I cross it will I gain the accolade to
which tens of thousands aspire namely,
become a Spartan Warrior!
Obstacle racing (OCR) has exploded in the
past five years, with global events like the
Spartan Race enticing millions of weekend
warriors to take part in a gruelling series of
challenges designed to test body, mind and
endurance to the utmost. There are three
distances in the Spartan Race series: the 5km
Sprint with about 15 obstacles; the 13kmSuper
with around 21 obstacles; and the Beast, the
biggie, 20-odd kmwith 26 obstacles or more.
As an endurance race addict Ive run ultra
marathons across deserts, mountain ranges
and jungles, swumin freezing fjords, cycled
the length and breadth of this country and
several others, competed in Ironman
Pictures Ian Jubb
Hands up if youre scared of
fire. Outdoor Fitnesss Tobias
leaps to save his leg hair
CHALLENGES SPARTAN BEAST
OUTDOOR FITNESS MAY 2014
triathlons, and served six years in the British
Army. I thought I could recognise a serious
challenge, but I honestly hadnt expected the
Spartan Beast to be quite so brutal.
Fromthe moment I set off, at Pippingford
Park in East Sussex, I feel as though Im
running through dirty treacle. Any chance
of keeping my shoes dry disappears within
seconds, as I trample along a path already
muddied by 250 people in the Elite wave.
Within five minutes Imwaist-high in a
puddle of water, muttering a series of
expletives that fortunately only the nearby
photographer can hear.
And as soon as I reach the first obstacle, a
25ft tall cargo net, I realise why its good to
start in the first wave. OCRs are notorious
for queues at difficult obstacles, which can
be frustrating if youre the slightest bit
competitive. I shuffle past the crowds and, as
my Army experience kicks in, clamber over
it quickly without losing time. Yet when I
look at my watch I see that although Ive
been running for an hour, Ive only covered a
pitiful 9km. Organisers expect the leaders to
complete the course in three hours, with the
slowest finishing in 10 hours, probably in the
dark. This is going to be a long day.
While some obstacles are less challenging,
what makes the Beast particularly tough is
howfrequently they followeach other. And if
you fail any of themor opt out, a steely-eyed
marshal instantly demands 30 burpees
which could be more exhausting than the
obstacle itself. To add to our trials, 48 hours
of torrential rain have done a fantastic job of
turning the ground into a quagmire. Im
wearing fell running shoes, but even their
grip is inadequate for some of the perilously
steep banks we have to ascend and descend.
But any self-pity evaporates when I stumble
upon James Simpson, a soldier frommy old
regiment who lost bothlegs in Afghanistan,
crawling up a bank with just his hands. From
then on I vownot to grumble. I later learn
that James spent seven hours on the course
before being forced to retire. Aheroic effort.
As I reach one of the toughest obstacles
a set of 50ft-long monkey bars positioned
above a dirty-looking pond, I wait my turn
with trepidation. One runner after another
loses his grip and plunges into the murk
below. With arms already exhausted from
a previous monkey-bar encounter, I barely
make halfway before falling myself. Thirty
burpees later, my respect for those who
complete the Beast is rising ever further.
Many of the obstacles require grit, strength
and a strong back. Some are seriously fun,
like the series of giant mud pits, although
their banks are so steep I have to dig my
nails into the mud to gain purchase. Others
are rather unpleasant, like crawling on my
belly under 100ft long tunnel nets, where the
ruts from4x4s semi-submerge me in mud.
There are fewways to prepare physically
for lugging a sandbag on your shoulder for
500m, or carrying ammo tins, 6ft telegraph
poles or car tyres up and down hills. But the
race planners manage to save the best for
last. With the finish line in sight, I still have
three obstacles to tackle. Ive seen the Atlas
Stone Lift on the Worlds Strongest Man,
though Ive never tried picking up a 30kg
boulder before. Lifting the thing is a
struggle, let alone walking with it for 20m.
Nowdo 10 press-ups! bays the marshal.
Unbelievable but true!
Next up is the highest rope climb Ive ever
seen. I have to go up that? I ask the
marshal, knowing all too well what her
answer will be. Yes, she replies with an
evil grin. Or you can do 30 burpees.
Already knackered fromcarrying the Atlas
Stone, and having spurned ropes since Army
days, Imnot sure howwise this is. Deep
breath, I tell myself, and begin climbing the
25ft rope, vainly trying to remember the
technique for using my legs to help. My arms
are ready to tear themselves frommy body,
and halfway up I feel my hands beginning to
slip. Could the burpees have been the better
option? Only grimdetermination and gritted
teeth eventually get me to the top and a
heartwarming cheer fromthe crowd.
The final obstacle is a fight with a couple of
Spartans wielding pugil sticks that look like
giant cotton buds until they clatter into me!
As I cross the line in 24th position, two
hours and 27 minutes after I set off, I ache in
places I didnt knowexisted and Ill ache
for several days afterwards. Thankfully, the
satisfaction of being able to say Ive done
it! lasts much, much longer.
n Turn the page for your Spartan workout
WE
DID IT!
RACHEL SMITH
24, BRISTOL
Imdoing a series
of 12 challenges,
raising money for
Macmillan. The
Beast was one of
the best obstacle
races Ive done and
Id recommend it to
anyone, but the
Atlas Stone was
really tough. I
definitely want to do
it again next year.
STEFAN BARDEN
51 , LONDON
Having done an
Ironman, which is all
about maintaining
the pace, the
obstacles on the
Spartan Beast are
far more knackering,
but theyve left me
feeling satisfyingly
exhausted. Today
was my fifth
Spartan Race.
STEPHENTRUSSEL
33, LONDON
I entered as part of a
teamof 13, raising
money for charity. It
was something crazy
and stupid to do and I
absolutely loved it.
Ive done Tough Guy,
two marathons and
several triathlons,
but the Beast was the
hardest yet.
One runner after another
loses his grip and plunges
into the murk below
Who needs a shirt? Wannabe warriors line up by the hundred in the murk and rain
Cargo nets 25ft tall are just a warm-up It helps to have biceps as big as the stone Dont fall off the beamor youll get wet!
Eyes on the prize: Race
leaders are expected
to complete the Spartan
Beast inside three hours
CHALLENGES SPARTAN BEAST
OUTDOOR FITNESS MAY 2014 MAY 2014 OUTDOOR FITNESS

SPARTAN TRAINING
Obstacle Racing demands power, endurance, balance and technique.
Michael Cohen, coach at Spartan Race Training UK, has a workout to help
THE SQUAT
WHY? Squatting is one of the most important
techniques for obstacle racing, crucial for
jumping, lifting, crawling and carrying.
HOW?
1 Stand tall.
2 Align your feet forward and under your hips.
3 Lower your body so that your backside is close
to the ground.
4 Keep your upper body upright and use your
arms to counter-balance.
5 If you cant keep your heels on the ground
wedge a branch or book under themand over
time reduce the thickness.
HOWMANY? Practise this daily, every time you
need to bend down.
THE LOG BALANCE
WHY? Balance techniques develop your
stability muscles, having a major effect on
demanding obstacle race terrains.
HOW?
1 Ideally practise with bare feet, where it is safe
to do so. This way you develop all the individual
muscles in your feet, toes, ankles, legs and core.
2 Stand on one leg on a stable stone, log or
stump. Nowpractise counterbalancing when you
move the non-supporting foot in different
directions forward, to the side, back and up.
3 To regain balance when unsteady, pull your
hands down so you are more rigid and then relax
again once stable. As you improve, try thinner
but still stable surfaces to balance and traverse.
HOWMANY? 10-30 minutes, based on expertise.
THE HAND & FOOT CRAWL
WHY? This counter-lateral crawl is for
scrambling up a steep or muddy slope. Its
also effective for pipes and camo nets.
HOW?
1 Get into the quadruped position on hands and
feet, with your hands belowyour shoulders and
your knees belowyour hips.
2 Start the move using opposing limbs by placing
themabout 6-12 forward using the following
sequence: left hand then right foot followed by
right hand then left foot, and so on.
3 Keep knees and hips lowand eyes forward.
A small stride is more efficient; knees move
forward not to the side, hips should not rotate up.
HOWMANY? Try 10-30 metres, depending on
your expertise.
THE WALL CLIMB
WHY? Most obstacle races involve wall
climbs of between four and eight feet.
HOW?
1. Make a mental commitment to get over the
wall. Run up and plant your feet on the wall in a
split foot position, one slightly above the other.
Simultaneously grab the top with your hands.
2 Push hard with the feet into the wall, NOT
down the wall. Make sure that when you pull up
the wall with your arms, you do so explosively.
3 Mount the wall with your front leg.
4 Dismount on the other side with control. Land
with your knees partially bent (maximum90).
HOWMANY TO DO6-12 reps. Try walls of
increasing height as you improve.
THE HILL SCRAMBLE
WHY? Once youve mastered the hand and
foot crawl (left, below) youll be able to use it
when scrambling up muddy, steep, slippery,
stony hills using all four limbs.
HOW?
1 Start to run up a steep hill and then go to the
ground when you need to, so your centre of mass
is lower and youre able to generate power as
you ascend using all four limbs.
2 Practise going to ground early to develop the
skill, and clawwith your fingers to grip so that
you can maintain control and power up.
3 Try different slopes: muddy, slippery and stony.
HOWMANY? Start with 6-12 scrambles,
depending on your expertise.
THE PIPE OR NET CRAWL
WHY? Using the hand and foot crawl exercise
(below, left), you should be able to crawl
skilfully through a pipe or under a camo net
without your knees going to the ground.
This way they do not get cut and bruised and
youll develop a far more efficient technique,
as well as greater speed.
HOW?
See Hand &Foot Crawl (below, left).
HOWMANY? Six to 12 reps, depending on
expertise.
WHY? Cold-water acclimatisation techniques
train your body and mind to adjust to the cold
waters of lake and river obstacles.
HOW?
Only practise these techniques under the
supervision of a coach, as there are risks of
injury or hypothermia.
1 Start by having cooler to cold showers.
2 Wear minimumclothes around the house and
keep your heating turned off or down.
3 Have a cold shower in your running kit and
then go out running. See recovery notes (right).
4 Nowhead for a pond, lake or river under coach
supervision. Its important to make sure you have
the right thermal kit suitable for running. Find
water that is within running distance of home.
5 Lower yourself into hip-deep water for 10
seconds. Then get out the water and run for
three minutes.
6 Immerse yourself four or five times by
squatting so that your shoulders are submerged
for 10 60 seconds, depending on expertise. Run
for three minutes between each immersion.
7 When youve finished the sequence above,
run for one mile home.
RECOVERY NOTES
Immediately you get home, remove your kit.
If you cant because your hands are numb, get in
the shower dressed and undress in the shower
when you can. Start with a cool shower and
slowly warmit up over your 10-minute recovery
period. Always tell your partner or flatmate
what you are doing so they can help if required.
THE COLD-WATER PLUNGE
THE CARRY
WHY? Understanding howan object affects
your centre of mass teaches you howto carry
effectively objects such as ammo tins or the
Atlas stone and reduce the risk of injury.
HOW?
1 See instructions for The Lift (right).
2 Practise on different terrains, and step over
lowobstacles. Concentrate on counterbalancing.
3 Practise changing grip, so you maintain control
when your grip weakens. Squat down, placing
the object across both thighs: in this position you
can change or refresh your grip. Push down into
the balls of your feet and straighten back up.
HOWMANY? Three sets of 12 lifts. Practise
with objects of differing shape, size and weight.
THE ROPE TRAVERSE
WHY? To safely cross using minimumenergy.
Having four points of contact is quicker and
more efficient than just using your arms.
HOW?
1 Stand near the end of the rope or bar in the
opposite direction to the traverse.
2 Grip the rope with both hands fromeither side.
3 Activate your shoulders by raising them
slightly, and contract your abdominal muscles as
you lift your legs up to the rope.
4 Make sure your legs and feet are not on top of
each other, and move in this sequence: left hand,
right foot, right hand, left foot and so on.
HOWMANY? Do one or two traverses using
5-30 armmovements, depending on expertise.
THE LIFT
WHY? Learning to efficiently lift weights will
help you master carrying obstacles involving
stones, tyres and logs, while avoiding injury.
HOW?
1 Stand with your feet shoulder-width apart,
with the object set centrally in front of you.
2 Bend your knees and keep your back straight.
3 Lower till your backside is lowto the ground,
keeping heels on the floor for balance. Take a
deep breath and activate your stomach muscles.
4 As you lift, push down onto the balls of your feet
and push with your legs, while exhaling breath.
HOWMANY? Three sets of 12. Change your
hand position each time, in randomsequence,
and change the dominance of right and left hand.
SPARTAN RACES 2014
30-31 AUGUST, South London Sprint and Super
7 SEPTEMBER, Cambridge Sprint
21 SEPTEMBER, Edinburgh Sprint
28 SEPTEMBER, Yorkshire Sprint
11 OCTOBER, South London Beast
nSee uk.spartanrace.comfor more race
details. For details of future training courses,
visit spartanracetraininguk.com
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CHALLENGES SPARTAN BEAST