THE BIG SKY IS FALLING – Montana Spartan Beast and Sprint weekend

 

Linzee Knowles

I’m a sucker for this venue. Last year that mountain put me squarely over its knee and opened a 55 gallon drum of good old ‘rocky mountain whoop ass’ on me. Don’t be surprised if I can’t explain it fully, but for some reason I came back to look it in the eye again. Pride probably. Now, before we start waxing Jungian over my relationship with the Montana Spartan race weekend, I think it’s important to cover a few basic things about the race itself. Maybe then you too will understand why this is an essential part of my OCR story each year.

Fire Jump Glenn

As I said last year, I would put good money on this being one of the most idyllic locations for an OCR race. Accommodations are plentiful, reasonably priced and charming. Kalispell is used to visitors year round, and boasts just about everything an out of town visitor would need. It’s a green meadow community that welcomes visitors with open arms.

Accommodations

The race course itself crosses over miles of almost entirely forested back-country trails. It’s wild and unforgiving. It’s a venue that combines winding, thrilling single-track, punishing climbs and some incredibly steep downhill quad-busters. The view is spectacular in almost every direction. I gushed about it enough last year: it’s a gorgeous course from start to finish, no matter which way you slice it.

Yet this year, there were some who felt shortchanged by the race overall. Some even said it was an easier race than they had hoped. The stats line up with that assessment: It was almost a mile shorter and about 900 feet less elevation gain. It was a faster course for sure. Did we just witness one of the toughest events on the Spartan Race calendar get easier?

As all the snowflakes begin to melt into a boiling torrent of keyboard mashing anger directed at Spartan Inc. for making it all too easy for us… let’s just stop for a moment. Go to the fridge. Grab a Kombucha and let’s get real. Have a seat, chicken little.

Montana vista

Look at these miserable short changed Spartans

Facts from now on:

Spartan Races are as awesome and challenging as they ever were.

This was a fast and technical course. Faster than last year. Running in the reverse direction on both days opened up a different type of race. There was one less hill climb than last year, but there was also more in the way of root laden single-track in its place. The heavy carries, while shorter (as some people pointed out) were also less simple, requiring careful foot placement and guts to complete. We were treated to two sprawling barbed wire crawls. The slip wall was really tough (tiny ropes for the Trump hands era I guess).

Look, I get it. It was different. Some staple Spartan obstacles were missing; there was no tire flip and there was no heavy sled pull like last year. Instead, in their place were a few newer obstacles like the Twister, Olympus and the Bender. Some will always bemoan change. I thought it felt fresh.

Fresh Running

My take? The Big Sky isn’t falling at all.

It was as full and powerful a beast course as any out there, and as challenging a Sprint as you will find anywhere in the world. This venue still offers one of the most engaging experiences available on the OCR circuit in North America. The terrain alone is world class.

Stefan

Sure, there are differences from year to year. Obstacles change. The expectations of the participants change. We get fitter and more experienced. The rules change. It’s progress – so get over it. Here’s the deal. Spartan may just happen to be in the business of making obstacle course racing a thing. To make it a ‘thing’ you have to cater to everyone.

At one end of the OCR experience you have almost superhuman elite racers who have formed a lifestyle around these events and fully expect to be tested to the limits – both by each other and by the course design. There are a lot of people like me who do “ok” but keep coming back for more (again, the full treatment of middle aged psychologies is not the subject of this review) and then we have the noobs. The first timers.

We all have a place on the continuum.

New people have a special place. While us veterans might be thinking the sky is falling, for others, the sky is opening up wider and brighter than ever.

Don’t forget that right now someone is signing up for a race for the first time ever. They ensure that the sport continues to grow. We cannot alienate the very people who come to the sport for the first time by making races too difficult, demoralizing or dangerous for new registrants. That might mean tempering the pace of Spartan’s own internal arms race to produce the toughest races on the planet and thinking laterally rather than vertically  when it comes to developing races. I for one think that it was progressive to see Spartan thinking about all participants rather than stagnating on the same old formula, or just catering to the elites or just making it impossibly hard. Ultimately we all have to move forward if we are going to be a part of the future of this sport together – no matter which division you run in. Ringer

So… Montana may have been a little easier this year. So what?  I’m gonna say it… If you feel that it was too easy, you didn’t run hard enough. Kick it up a notch. Enter the elite or competitive heats next time and give it everything you have. Compete within your age group. Increase the stakes for yourself. Compete against your own pace goal. Try and finish burpee free. Challenge others to do the same. Oh, and by the way Ben O’Rourke is awesome. Just look at that man.

BEN THE LEGEND O'ROURKE

CONCLUSION

I’ll try and make my home run conclusion with a story from the race on Sunday that reminded me of what this 5-year obstacle obsession of mine is all about.

Meet Jason and Michelle Cherry.

Michelle and Jason

It was just by chance that I ran with Michelle and Jason for some of the sprint course. As we chatted, I found out that this was their first ever Spartan Race. After the event I reached out to them to describe the experience as first time Spartans:

“I signed up for the Spartan Race on a whim. I had no idea what to expect. I had heard of the Spartan before from my husband’s friend and thought – yeah that could be fun, but never went out of the way to pursue it.

I have done plenty of races, triathlons, marathons…which I absolutely love, but the Spartan was on a whole different level. When I started the race some sort of crazy adrenaline kicked in and I felt like I could handle anything that came my way. (even though I couldn’t and did a lot of burpees!) I felt like I was a kid again, running through the woods, getting dirty and loving it, experiencing challenges I had never experiences before, being encouraged by complete strangers and encouraging anyone I passed. I got to run with some pretty great people, (esp) my husband – who was my biggest cheerleader! As I approached the end of the race I really wasn’t ready to be done- Though jumping over that fire at the end was such a great feeling, and honestly I have been on a post race high since.

The people I met the race weekend were so great! It is a community I felt welcomed into and one that I am excited to be a part of! And yes, I am definitely running the beast next year when the Spartan comes back to Montana. (or maybe sooner, I’m not sure I can wait that long – we will see!)”

I can’t have said it better myself. I’ve done my fair share of races now, and yet there was something restorative about seeing the course unfold for them for the first time. I guess that I saw in them a little of myself on my first Spartan Sprint in Calgary in 2012. To them it was still crazy and new. The obstacles were difficult and exciting. They were having fun and enjoying the experience itself. No industry politics, no podium scandals, no complaints. Just pure OCR fun.

OCR is for everyone. I’m glad to see Spartan striking a smart balance across two fantastic races this weekend.

Until next year Montana.

AROO!

Glenn

all photos credit Gamefacemedia and spartan race.

LeaderBoard Training – Coached by the Pros (Part 1)

LeaderBoard-Logo

What if I told you there’s a top secret organization of podium finishers across the nation? And that the recent Spartan Super at Fort Carson, had its podium swept by this group? Well, part of that is true. There is a group of athletes training together and hitting podiums left and right. The fib was that it’s not a secret at all!

If you’ve read the Train Like a Pro series, you know Robert Killian is a coach over at a training website called LeaderBoard. If you haven’t read the series, what are you waiting for? Anyway, the great people at LeaderBoard were generous enough to let me get the real-deal experience for myself. In addition to Robert, LeaderBoard has his fellow Spartan Pro Team member, Brakken Kraker, as their other coach. Over the last month, I’ve been working directly with Brakken.

LeaderBoard-Peak-Podium-Sweep

THE PEOPLE

Though Brakken and Robert may be the faces that bring in athletes, there are other members of the team you’ll work with. Taylor McClenny, LeaderBoard’s Founder, ensures that the program maintains course towards its long-term mission. Zac Allen takes on the role of Assistant Coach. He, along with your head coach (Brakken or Robert), are your main points of contact for the program. He’s there to answer any questions you have, keep your race schedule up-to-date, and ensure you’re getting the best training experience possible. Behind the scenes, Lindsey Watts is the Head of Software Development. She takes care of website development and ensures that the fitness programming is always improving.

Taylor and Zac were old MMA training partners, who reconnected after Zac finished filming NBC’s Spartan Race: The Ultimate Team Challenge. After discussing the sport of Obstacle Course Racing and the culture it brings, they knew it was the best entry point for LeaderBoard. The next step was finding a pro Head Coach. The list was short and, after meeting with Brakken, he was clearly the right fit. They officially launched the June 6, 2016 with 15 total athletes. Robert joined the team later that August. Today, LeaderBoard trains 65 athletes and growing.

Robert-Killian-Sandbag-Carry-Seattle-2017

HOW IT WORKS

LeaderBoard gives athletes a place to work directly with coaches, and other athletes, to better their own fitness. Taylor saw the need for their type of program. “I found it odd that programming, to date, is largely a one-way system,” he said. “It’s rare that these same systems are used as a two-way communication, where the coaches use feedback from their athletes to improve the programming and overall experience. That’s our goal.” I really think this is part of why LeaderBoard has been so successful. They’re able to adjust your program on the fly and provide the right feedback for each athlete.

The program is set up so that athletes can train up to 7 days per week, if needed. After the first few days of training, you’ll have a one-on-one session with your coach. Though it was scheduled for about 20 minutes, my chat with Brakken lasted closer to an hour. I was quickly able to see the amount of detail the coaches get to know about each person. They make it a priority to know the athlete, their PRs (Personal Records), training history and what programming works best for them.

Each day, you’ll log in at www.leaderboardfit.com, check that day’s workout(s), perform the workout, then log your results. The rest is done for you; the workouts, the distances, the paces, everything. As you log each result, your coaches will update future workouts to reflect the best possible training program for you. There have been times when my prescribed distance, or pace for a run has been altered just based on a workout I did that week. Your coaches can also change workouts based on upcoming races, depending on how important that race is to you. The schedule is set up so that you can race pretty much any weekend. But, if there’s a race that you really want to PR, the coaches will make a few tweaks so that you’re fresh come race day.

Brakken-Kraker-Monkey-Bars-at-Citi-Stadium-Sprint

COMMUNICATION

One of the areas LeaderBoard excels in is communication. In addition to the one-on-one every athlete has with their coach, they also get an invite into a group chat on a messaging program called Slack. This has been one of my favorite parts of LeaderBoard. There are several areas in Slack that I have at my disposal. The first is a group chat with all athletes and coaches on LeaderBoard. The second is a group chat just for Brakken’s athletes, with the third being a private chat set up between myself and my two coaches (Zac and Brakken). Slack allows athletes to discuss that day’s workout, ask questions about workouts, gear, races, etc., get together at common races, and even share lodging for races that are far from home.

Brakken’s athletes also have a Facebook Live event with him every two weeks. He broadcasts from whatever his location happens to be that week, discusses recent races, workouts and benchmarks. We’ll get into benchmarks later!

LeaderBoard-Dashboard

THE WORKOUTS

Each week consists of two full quality workouts, a semi-quality workout, a couple recovery days and a full rest day. Just a heads up, there’s a lot of running! I know this may seem obvious, being an OCR program, but not all of them account for it. One of the first things Brakken and I discussed was how much running I had been doing to that point. We then decided that I should try to run about four days a week, adding in a fifth if I felt good. The rest would be low or non-impact days.

Because I don’t have a lot of soft trails nearby, a few of my longer runs and interval runs were on pavement or a treadmill. About three weeks in, I could feel a slight onset of shin splints. I’ve had issues with them in the past and wanted to avoid them creeping in at all costs. I hopped on Slack, sent a message to Brakken and Zac, and we quickly figured out a plan of attack. They had me back off a day of running, and do what I could to run on soft terrain. The fourth day, when I would normally run, would be a non-impact cardio activity instead. I did this for the next two weeks, as I had a (small) race coming up. Sure enough, it worked. My legs felt fine and I had a great race.

The quality workouts are designed to push you to your limits, but not be too difficult for you to complete. If you can’t complete it, you won’t improve. Some of the quality runs have included Fartlek, 60/60 intervals, progressive tempo,  and 5/5 hard/easy intervals, among others. Not all quality workouts are just runs, either. Many include tasks that would simulate something you might see in a race, such as carries, bear walks, burpees or pull ups. On recovery and easy run days, you’ll also have a supplemental workout, which is usually based on your specialization during that time. After you log your workout, your coaches will review it and update your program as needed. Sometimes they’ll even send you an email will feedback about a given workout you logged.

LeaderBoard-Female-podium-finish

BENCHMARKS AND SPECIALIZATIONS

This is really LeaderBoard’s bread and butter and why I think their athletes see great results. The Benchmarks are specific physical tests that you’ll retake throughout your training. There’s a 5k BM, a Carry BM and a Rig BM. The Carry and Rig are tested each month and generally help you decide your specialization. The specialization pretty much determines what type of supplemental workouts you’ll be doing for the next four weeks. If you just can’t decide, there’s a “Coach’s Suggestion” to help you out!

For the first four weeks, I selected the Carry Specialization, as I didn’t have past BM tests to help me choose. This meant that many of my supplemental workouts involved either a bucket, sandbag or farmer’s carry, sometimes with an exercise circuit thrown in. After the four weeks were up, and it was time to do the Carry BM, I could tell how much I would’ve struggled if I didn’t have those four weeks under my belt. Those who picked the Carry Specialization achieved 15% more improvement on their latest Carry BM than the average. What’s even more impressive is that they also achieved 81% more improvement on their Rig BM than the average.

Next round, I’ll be training with the Rig Specialization. Athletes who had just done this specialization achieved a whopping 114% more improvement on the Rig BM than the average.  

LeaderBoard-Podium-Finishes-in-March

RESULTS

I am now the fastest racer alive! Okay, maybe not, but it’s only been a month. There’s only so much I can tell you about my improvement so far, and don’t worry, I’m getting to that. As for athletes who have been using the program for a while, there’s a great deal of standing on podiums going on. At this year’s Spartan Race it Atlanta, GA, LeaderBoard had an athlete win both the Saturday and Sunday race, two who took first and second in Masters both days, plus another that finished fourth. That’s not including the other athletes who finished top 20. Another athlete went from top 90% in his age group to top 10% basically just by having an off-season of LeaderBoard training. As I mentioned before, LB athletes also swept the men’s podium of this past weekend’s Spartan Super at Fort Carson.

As far as my results go, I can sit here and tell you how much faster and stronger I feel (which I do), but you’d have to take me at my word. I appreciate it that some of you probably do, but others may want proof. Luckily, I brought some. First off, I ran my 5k BM about 30-seconds slower than my PR, which I hit in a race at the end of last year. Why is that proof? Over the winter, I was lucky to run twice a week. Some weeks I didn’t run at all. I used it to take some time off from running and build strength. To be this close early in the season means I should have myself a new PR pretty soon.

Not enough proof? Well, when I first spoke with the team at LeaderBoard about taking this little journey, we added in another Benchmark test just for me. There’s a great trail surrounding a nearby ski resort that totals 5.1 miles and about 775 feet of total ascent. A couple weeks before beginning the program, I ran it. A few days ago, I ran it again. Below is the total time, plus splits for each mile. Total ascent during each mile is in parenthesis to account for the variation in splits. The numbers from 7 weeks ago are on the left, with the latest numbers on the right.

Total Time – 1:02:52 vs. 59:09

Mile 1 (256 ft) – 11:32 vs. 11:41

Mile 2 (244 ft) – 13:49 vs. 12:54

Mile 3 (84 ft) – 11:14 vs. 10:42

Mile 4 (89 ft) – 12:23 vs. 11:21

Mile 5 (77 ft) – 12:25 vs. 11:05

There’s still much work and testing to be done, but I’ve learned so much already this past month. I’m very excited to see what the upcoming weeks have in store. Next month, I’ll be posting another update. There will be another month of specialization and another round of Benchmarks. I’ll also be competing in a Savage Race, which I’ll compare to my experience running one last October, before training under LeaderBoard.

For more information and to book a free 7-day trial, visit www.leaderboardfit.com.

Photo Credit: LeaderBoard, Spartan Race

Train Like a Pro: David Magida

David-Magida-at-Elevate-Fitness

You may recognize David Magida as the 2016 host of the Spartan Race U.S. Championship series on NBC Sports or even as the current host of Spartan’s live-streaming coverage. However, before he picked up the microphone, he was lacing up his shoes as one of the top competitors in Obstacle Course Racing. Magida, a former member of the Spartan Pro Team, has over 20 podium finishes to his name.

David-Magida-Awards-Ceremony-Spartan-World-Championships

Despite his larger frame, Magida has been a distance runner for most of his life. In high school, he was a conference champion in cross country and, after being recruited, ran for a brief time in college. After taking some time off from running due to injury, he briefly played DI-AA football at Bucknell University as a wide receiver.

Magida took nearly 5 years off before returning to running during grad school, while training for marathons. After finding success in several Spartan races and completing the first ever Ultra Beast, Magida committed to OCR training. “It was amazing and I loved it. I just fell in love with the sport,” he recalled. “I love that you can be both strong and fast. My size was not a huge disadvantage the way it was with road running.”

David-Magida-on-Savage-Nut-Cracker

One of his fondest memories of racing goes back to a victory at Spartan’s New Jersey Super. Magida had trailed the majority of the race due to lower back issues. The rest of his body wasn’t giving up, though. “I was so frustrated that day because my legs and lungs felt fine, but my back was limiting my ability to climb. I was in agony. I could not get the legs to go, and I could not put it together,” Magida remembers.

After chasing the leader the majority of the race, Magida went all-in on the downhills, clocking around a 4:30/mile average pace on the rugged descents. “It’s this really brutal course with just these big, clunky rocks all over the ground,” he explained. “So, my feet after the race were just ruined. They were blistered and bruised and felt broken. I couldn’t train for a week.”  Magida’s grit paid off in the end, though, as he seized the lead in the final half-mile. Despite getting out-climbed every ascent before that, his mental focus kept him in the lead on the final climb, allowing him to run a downhill sprint to a first place finish. After trailing for essentially the entire race, Magida won by a mere 11 seconds. “I think the thing that made this particular race special was that nothing was going my way,” Magida said. “Physically I didn’t have it. But if you search inside yourself, you’ll be amazed to find what kind of strength you possess. I learned something about myself that day. It’s the beauty of pushing your body to your limits. You learn what you’re made of.”

David-Magida-Stadium-Sprint-CBP-Monkey-Bars

Eventually, he decided to step away from racing to open his own training studios, Elevate Interval Fitness. Currently, Magida operates a location in Washington, D.C. and a second in Fairfax, VA, with a third expected to open in D.C. in 2018. Magida employs many of the methods he learned and relied upon in his OCR training to push his clients to their limits and maximize their performance. Elevate focuses on both strength and endurance training, to help athletes develop mental toughness, stay well-rounded and, as Magida says, “to have zero weaknesses.”

At Elevate, you’ll use equipment like treadmills, water rowers, airbikes, kettlebells, sandbags, TRX and dumbbells during sessions that include circuits, intervals and partner workouts. Plus, the coaches will teach you the correct technique to ensure total effectiveness and avoid risk of injury. For more information and a free intro class, visit www.elevateintervalfitness.com.

David-Magida-Savage-Race-2015

THE WORKOUT

This workout is basically a race-simulation type of workout. Magida recommends doing it only once or twice per season and allowing around two weeks before racing. He suggests only doing some light running the day before and a pretty easy workout the day after.

Pro Tip: Don’t overdo it on the first two miles, or you’ll pay for it later.

Run to be completed at a 5k race pace on a treadmill. If you want to use this as a race simulation, complete as fast as possible. Warm up with a 10-15 minute jog

  • Run 1 mile with the treadmill at 2% incline. Once finished, complete either 30 pull ups or TRX Inverted rows.
  • Run another 1 mile with treadmill at 2% incline. Once finished, complete 30 burpees.
  • Increase the incline to 4% and run 0.50 miles. Once finished, complete 50 switch/jump lunges. That is 50 total, or 25 per leg.
  • Run another 0.50 miles with treadmill at 4% incline. Once done, complete a 100-meter bear crawl.
  • Increase the incline to 6% and run 0.25 miles. Once finished, complete another 25 pull ups or TRX inverted rows.
  • Run another 0.25 miles at 6%. Once done, complete 30 burpees.
  • Run another 0.25 miles at 6%. Once finished, complete another 50 switch/jump lunges.
  • Run one more 0.25 miles at 6%. Once done, complete another 100-meter bear crawl.
  • Finally, run 1 mile with the incline back at 2%. Once done, complete the workout with another 20 pull ups or TRX inverted rows.

Workout Totals:

  • 5 Miles of Intervals
  • 75 Pullups
  • 60 Burpees
  • 100 Switch Lunges
  • 200m Bear Crawl

Writer’s Note: Thank you to David for sharing this workout. You can follow him on Instagram.

Check out past Train Like a Pro articles:

Photo Credit: David Magida, Elevate Fitness, Spartan Race, Savage Race

OCR Transformation- Dawn Stowers

ORM presents the series of stories on OCR Transformations. Runners and athletes whose mind body, and spirit have been altered through obstacle racing.

 

 

 

 

Dawn Stowers is a 45 year old mother of two who enjoys Obstacle Course Racing, CrossFit and auto racing of all sorts. When she turned 40, she weighed 182.6 pounds and was miserable. Performing the basic tasks in life were difficult for her. She was like most other mom’s with tweens, always running around errands with her girls. She would eat the worst possible take out and generally putting her health and happiness on the back burner.

Before Dawn’s 40th birthday, her father passed away unexpectedly and meanwhile her and Dawn and husband were at odds over her increasing weight gain. Her husband lost some weight few out of spite, and she was determined to do the same. Dawn had half-heartedly tried so many things over the years, but eventually realized that the only thing that stood between her and her weight loss goal was self-control. That is when she finally decided to commit to changing her health for the better. Over the next few months, she found a program that worked work for her. Dawn significantly changed her diet and began to eat cleaner than ever before. She also found a support group of others looking to be a better version of themselves and together they persevered.

Dawn began to realize that she was capable of so much more than she ever thought possible. She eventually got all the way down to an unhealthy 112 pounds as she became obsessed with watching the scale go down further and further; to the point that she became sad on the days it didn’t move. At that point, Dawn decided getting stronger and healthier should be her goal. This quest soon became her focus and she found a Boot Camp that she enjoyed, it became her home away from home. She went religiously, rain or shine, sickness or in health and enjoyed the feeling of becoming better. Dawn feels that the gym is one of the few places on earth where everyone has only one focus; to be the best version of them possible.

Eventually, she heard about the Spartan Sprint in Charlotte and decided to sign up: ALONE. She knew that it would be the ultimate test of her physical and mental abilities but it was something she says, “I HAD to do it for ME.” Another one of her boot camp friends eventually signed up with her and together they set out on a quest to jump the fire. It was sleeting as they stood at the starting line shivering, wondering what was to come next and then AROO! AROO! AROO! They were off! It took a long time and Dawn failed many of the obstacles, but she exclaimed “who doesn’t love burpees!?!” Dawn believes that jumping the fire was one of the most satisfying things she has ever done.

She wore her medal most of the day and had to figure out how to get that feeling again and again! She joined several Spartan Facebook Groups and realized that her Boot Camp wasn’t going to get her the training she would need to be more successful in her Spartan Trifecta quest. As a result, she searched for a new gym and found CrossFit 77 where she works out 4-5 times a week. OCR has become a big part of Dawn’s life and helps defines who she is as a person. Her running partner is her youngest daughter, Ashley, who is a sophomore in college. For Dawn and Ashley, OCR is the perfect Mommy/Daughter Weekend getaway activity. They try to run at least one OCR a month together which gives them an excuse to see each other and to keep training hard.

Dawn is now beginning her 4th year of completing double Spartan Trifecta’s. She doesn’t limit her runs to strictly Spartan’s, as she has enjoyed many other OCR’s: ie BattleFrog, BoneFrog, Warrior Dash, Dirty Girl, etc. Dawn and her daughter Ashley just recently completed 8 hours at Toughest Mudder Atlanta. However, Spartan is by far her favorite race. The Spartan Festival Area is our Narnia! She says, “everyone there is happy, working to be the best version of them, encouraging, helpful and generally pumped up!” The OCR Community is all about the build-up and never the tear-down; it truly is a FAMILY. Dawn wants everyone to know that it doesn’t matter how old you are or where you start; ONLY where you want to go. Age is only a number. Find your passion! Leave your comfort zone and find the new best version of you! NEVER SETTLE! AROO!

OCR Transformations- Azhar Razak

ORM presents the series of stories on OCR Transformations. Runners and athletes whose mind body, and spirit have been altered through obstacle racing.

Being overweight, suffering from asthma and then surgery on a herniated disk is a lot for your body to handle. But then being told you may have a problem walking and lose feeling in one of your legs, was the breaking point to make Azhar Razak finally take serious action about his health and fitness and lose 57kg.

azhar-3

Seeing the first ever Singapore Spartan Race advertised (Sprint distance) Azhar decided maybe this would be the thing to get him moving.  He started training by simply running, but due to his weight, he could only run 400m around a track in his first session.  Not one to give up, he perserved and managed to finish the course, and his first race, in 1hour 15mins, making the fire jump one of many to come.

Finding like-minded people was key to helping him achieve his goals, which wasn’t easy given the infancy of OCR in Asia.  Luckily for him, Azhar met the “Lion City Spartans” group founder, Shrek, and joined what is now Singapore’s, if not Asia’s largest OCR community group with over 1,900 members.  The group meets weekly for outdoor training sessions where people of all abilities are welcomed.

azhar-4

Soon realising that he may have found his niche’ in life, Azhar pushed himself even further by registering for overseas races.  This dedication and passion got the attention of Spartan Race Asia organisers and Reebok, who decided his story was one that many people could relate to, and they decided to support him with his goals.  Having now raced across Asia, Australia, the Emirates and the USA, his most memorable event is the 2016 Spartan 12 hour Hurricaine Heat in Chicago, at the Richmond Hunt Club.  Interestingly it was one he didn’t finish but it has had the most impact from a mental point of view and has changed the way he perceives things in life, as well as people. It made him stronger and more motivated.

azhar-5

Azhar’s current training schedule consists of:

  • A morning session which is a 5km run followed by some statics exercises – burpees/pushups/leg raises/squats/lunges or a 10km run every day
  • And then evening are dedicated to weight training 8pm

At 175cm dropping from 135kg to 78kg is not an easy task, and he still admits that he is constantly working on improving his nutrition.  With the aim of encouraging anyone on the couch to get moving and try obstacle racing, Azhar hopes to inspire people via his instagram account @ Azhar.snippets.

 

 

Train Like A Pro: Ryan Atkins

Podium-At-Palmerton-2016

Few athletes dominate their sports the way Ryan Atkins has dominated OCR in recent years. He has emerged victorious at World’s Toughest Mudder four years running, most recently completing 105 miles with partner Jon Albon, and Atkins also finished on top in the first ever Spartan U.S. Championship Series.

At the Spartan World Championships, he has finished in second place three years in a row, missing first place by just 00:27 in 2016. The fourth main event in the sport, OCR World Championships, hasn’t slowed him down either. He won the 3k short course this year and finished second in the 15k Classic.

Ryan-Atkins-and-Suunto-in-the-snow

If you follow him on social media, you may not be surprised at all of the accolades. Atkins is an avid climber, runner, mountain biker and skier, not to mention proud Alaskan Malamute owner. A typical winter day for him includes a morning ski, fatbike ride and even a snowshoe hike or run for up to three hours. That’s usually followed by an afternoon climb or workout.

Below is one of those afternoon workouts, with climbing included. Atkins will generally warm up with four or five easy bouldering routes. 

Ryan-Atkins-in-Yosemite

Do part one followed by part two and repeat four times.

PART ONE

BOULDERING 

Boulder near your limit for approximately 20 minutes. If you are unable to find a place to climb, perform the following six exercises as a circuit, doing 30 seconds of work followed by 30 seconds of rest. Repeat four times:

Dead hang – Plank – Pinch-plate carries – Kettlebell swings – Pull-ups – Wall sit

Pro Tip: Try to avoid using chalk to make previously easy routes seem harder, or to simulate wet hands in a race. After you have warmed up, go hard for the bouldering session. You’ll want to rest about one minute between difficult routes.

Writer’s Note: I don’t normally have easy access to a rock wall or mountain, so I opted to do the 30/30 circuit. I also used my homemade hang board, at times, to feel a little more like I was actually climbing. To mimic bouldering, I placed a chair a bit behind the board so that my toes were the only part of my feet touching. I then worked back and forth on the board, sometimes moving my feet from the left side to right side of the chair. Because I added this in, I did the circuit three times as not to over-exhaust my muscles and increase injury risk. 

Ryan-Atkins-Palmerton-Crawl

PART TWO

WEIGHT ROOM CIRCUIT

  • Wall Balls (20 reps): Stand in front of a wall and assume a squat position. When you come up, throw a medicine ball up in the air towards a target above you on the wall. As you catch the ball, return to the squat position. Atkins uses a 35-lb medicine ball.
  • Mountain Climbers (40 reps): Get into a pushup position. Bring one knee towards your chest and tap your toe on the ground. As that foot returns to its original position, bring the opposite foot up and tap that toe. That is one rep. Be sure your butt does not stick up. Your body should form a straight line from head to toe.
  • Side Planks (2 minutes per side): Lay on the ground facing sideways, with your hand, forearm and elbow on the ground. Your elbow should be under your shoulder. The only other part of your body touching the ground will be your bottom foot. Raise your body up so that you form a straight line and hold that position. Your free hand can either be on your hip or in the air. Focus on not allowing your hip to dip down toward the ground. 
    • Writer’s Tip: Use a yoga mat to make it more comfortable for your supporting arm.
  • Toes To Bar (8 reps): Grab a bar with an overhand grip, your hands shoulder-width apart. Engage your core and bring your toes to the bar. Be sure to perform each rep slow and controlled. Your body shouldn’t swing at all when you come into the lower position.
  • Weighted BOSU Ball Lunge Squat (20 reps per leg): With a BOSU ball under each leg, stand in a lunge position. Hold weights at each side or at your shoulders. Lower until your back knee almost touches the ground, making sure your front knee doesn’t pass over the toes. Return to the starting position. Atkins uses 20 lbs. 
    • Writer’s Tip: If you struggle too much to have a BOSU under each foot, start off with one and work your way up. 
  • Weighted Goblet Squat (20 reps): Hold a kettlebell or one end of a dumbbell at your chest, with your palms facing in. Stand with your feet about shoulder width apart. Squat down, retaining a straight back, and return up to the start position. Atkins uses 30 lbs.
  • Calf Raises (30 reps per leg): Stand on one leg, either flat on the ground or on a step with only the toes and ball of the foot touching. Raise your heel up, then lower it back into the starting position. 

Pro Purpose: Part two is a great way to allow your arms to recover from climbing. It also gives you some good leg and core strength training.

Pro Tip: Pace yourself during the strength section. The main purpose is to rest your arms and build functional, injury-free fitness.

Ryan-Atkins-Log-Hop

Writer’s Note: Thank you to Ryan for sharing this workout. You can follow him on Facebook and Instagram. For more workouts from Ryan, check out his Obstacle Course Training (a joint venture with Jon Albon and Matt Murphy): they are offering 20% off for the holidays.

Photo Credit: Ryan Atkins, Spartan Race, the author

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