Amelia, what are your thoughts on nutrition? Has it changed for you recently from other types of training?
I’m eating Milk Duds right now as I write this. Seriously. Generally, I eat a Paleo/Primal diet, but I find my body operates better with more carbs than those diets typically recommend, and I’m a sucker for ice cream and ketchup—not together. I used to pray before the high-carb, low-fat “altar,” so adding fats and focusing on proteins and veggies has been a shift.
A few days before races, I increase my carb intake. But during long races, everything goes out the window. You never know what your stomach will be able to handle during long races, or what is going to sound appealing, so I bring a variety. When I won WTM 2012, I was mainly fueled by Pedialyte, Ensure, and Pop-Tarts. I don’t recommend it, but it got me through.
Your packing should be simple and straightforward. That way when it’s dark and your brain isn’t working at its peak performance, you’ll still be able to find what you need to refuel and revive.
Amelia, how important is gear selection in planning for 24-hour-plus events?
Admittedly, endurance events, especially cold-weather ones, tend to be very gear-intensive, but there’s a fine line between having things organized/having everything you need and obsessing over or becoming overly dependent on your gear. I’m an over-packer in life, so I tend to be for races as well, but I find that I generally don’t use everything I bring. For instance, I didn’t change clothes or shoes once during WTM last year. On the other hand, I didn’t bring a handsaw to the 2012 Summer Death Race, and I was kicking myself for all three days.
In general, you want to look for light, packable gear that can multitask. For instance, for winter events, think wool, and make sure you have your extremities covered. For summer events, always bring extra electrolyte tabs and hydration. Some endurance races will allow you to bring a bin or drop box for extra supplies.
“I didn’t bring a handsaw to the 2012 Summer Death Race, and I was kicking myself for all three days.”
If you do bring one, organization is key. Some people prefer to pack their nutrition in individual plastic zip-top bags so they can just grab one and go. I always label and sort the day before so I know where everything is. Inevitably, mid-race, most likely in the middle of the night, things will get shuffled around, so it’s important to try to control that from the beginning.
When Amelia Boone is not running obstacle or endurances races, she is an attorney in Chicago, Illinois. She typically updates her blog at http://raceipsa.blogspot.com after she wins something. She also famously enjoys ketchup.
DOWN AND DIRTY TAKEAWAYS
• Improve on skills that need practice. Work on the things that you’re naturally not good at. It’s the only way to get better.
• Find nutrition and gear plans and stick with them. While training, try various nutrition and gear options. Figure out what works for you, and do not change it on race day. Don’t worry once you’re settled with your plan, just go with it. It is going to suck anyway.
• Recreate bad days. Train in poor conditions when possible to simulate race day hardships.
• Organize ahead of time. Things will get shuffled on the day, so the easier to find things in the middle of the night, the better. Make it idiot-proof so when your brain is not at 100 percent, you can find the things that will help you get right again.
• Do not quit. Learn to check yourself and keep your emotions in line. Remember that the voice in your head will be deceptive.
Olof Dallner is a Swedish national currently living in New York City, pursuing scientific research at Rockefeller University. He has a PhD in physiology, and he has made cheap sunglasses cool in the ultra-endurance community.
APPENDIX A
OCR COMMUNITIES
AZN ARMOUR IN FLORIDA AND OTHER STATES:
Contact Jay Tea at [email protected]. Visit www.facebook.com/groups/AznArmour.
CANADIAN MUDD QUEENS: Contact Sara Logan at [email protected]. Visit www.facebook.com/groups/MuddQueens and www.MuddQueens.blogspot.com.
CHICAGO SPARTANS IN ILLINOIS:
Contact Paul Sutfin at [email protected]. Visit www.facebook.com/groups/MuddQueens and www.MuddQueens.blogspot.com.
COLORADO OBSTACLE RACERS: Contact Leslie St. Louis at [email protected]. Visit www.facebook.com/ColoradoObstacleRacersPage, www.coloradoobstacleracers.com, Twitter: @ColoradoOCR, and www.facebook.com/groups/CORAllProEPCBeasts.
CORN FED SPARTANS IN INDIANA AND THE MIDWEST: Contact Jonathan Nolan at [email protected]. Visit www.facebook.com/CornFedSpartan, www.cornfedspartans.com, and Twitter: @CornFedSpartans.
CRAZY MUDDER MUCKERS IN KENTUCKY, OHIO, WEST VIRGINIA, AND INDIANA: Contact Kevin Jones at [email protected]. Visit www.facebook.com/groups/crazymuddermuckers and www.crazymuddermuckers.com.
GEORGIA OBSTACLE RACERS & MUD RUNNERS (GORMR): Contact Delaine Anderson at [email protected]. Visit www.facebook.com/groups/GORMR.
HOUSTON TOUGH MUDDERS IN TEXAS:
Contact Willie Vera at [email protected]. Visit www.facebook.com/groups/HoustonToughmudders, Twitter: @slawburb, and Instagram: slawburb.
LONE STAR SPARTANS IN TEXAS: Contact Paul Almanza at [email protected]. Visit www.facebook.com/lonestarspartans, www.lonestarspartans.com, Twitter: @LSSOCR, and Instagram: Lone Star Spartans.
MIDWEST VIKINGS: Contact Tata Fenwick at [email protected]. Visit www.facebook.com/groups/midwestvikings, www.midwestvikings.com, Twitter: @MidwestVikings, and www.facebook.com/midwestvikings.
NEW ENGLAND SPAHTENS: Contact Paul Jones at [email protected]. Visit www.facebook.com/nespahtens, http://join.nespahtens.com, Twitter: @nespahtens, and Pinterest: nespahtens.
PA O.C.R. KEYSTONESPARTANS IN PENNSYLVANIA: Contact Michael Matter at [email protected]. Visit www.facebook.com/groups/262051050523231/.
TEAM BRAVEHEART IN NEW YORK, NEW JERSEY, AND CONNECTICUT: Contact Jen Rosant at [email protected]. Visit www.facebook.com/BeBraveTeamBraveheart and www.braveheartathletics.com.
TEAM MUDRUNFUN IN FLORIDA AND OTHER STATES: Contact Damion Trombley at [email protected] or [email protected]. Visit www.facebook.com/mudrunfun, www.mudrunfun.com, Twitter: @mudrunfun, and www.mudrunfun.com/magazine.
TEAM SISU ON THE WEST COAST:
Contact Matt Trinca at [email protected]. Visit www.facebook.com/groups/teamsisu, www.sisuteam.com, and Twitter: @Team_SISU1.
WEEPLE ARMY ON THE WEST COAST: Contact Dave Huckle at [email protected]. Visit www.facebook.com/groups/WeepleArmy, www.WeepleArmy.com, and Twitter: @WeepleArmy.
APPENDIX B
My last pieces of advice: Always finish in style, and always know where the camera is.
OCR RESOURCES
WEBSITES
• www.obstacleracingmedia.com
• www.mudrunfun.com
• www.mudrunguide.com
• www.travlete.com
• www.mudandadventure.com
• www.obstacleracemagazine.com (UK)
• www.obstacleracers.com.au (Australia)
BLOGGERS TO FOLLOW
• www.dirtinyourskirt.com: Margaret Schlachter
• www.relentlessforwardcommotion.com: Heather Gannoe
• www.dankrueger.net: Dan Krueger
• www.funkyfitnesspdx.com: Katrina “Ninjarina” Blackwell
• www.onmywaytosparta.com: Dr. Jeff Cain
• www.legendofthedeathrace.com: Anthony Matesi
• www.muddymommy.com: Holly Joy Berkey
• www.barbwireforbreakfast.com: Andi Hardy, Corrine Kohlen, and Ang Reynolds
• www.raceipsa.blogspot.com: Amelia Boone
• www.mudmanreport.com: Kevin LaPlatney
• www.solovieva.com: Ekaterina “Solo” Solovieva
PODCASTS
• Obstacle Racing Media Podcast hosted by Matt B. Davis: http://obstacleracingmedia.com/podcast
• Getting Dirty Podcast with Daniel and
Laurie: www.gettingdirtypodcast.com
YOUTUBE TO FOLLOW
• Inside Obstacle News
• JWatson TV
INDEX
Note: Underscored page references indicate boxed text. Boldface page references indicate photographs.
A
Abdominal muscles. See also Core; Core strength
breathing and, 122–23
strengthening, 128
Ape swing, on monkey bars, 101, 102
Apps, on running, 94, 97
Arcs, viewing movement as, 115, 117
Arctic Enema obstacle, 84
Arm strength
exercises for, 100
hand strength and, 145
Australia, OCR in, 25, 32, 73
Awareness, motivation and, 157, 159
B
Babbitt, Bob, 20
Back, lower, strong core protecting, 125–26
Back muscles
monkey bars and, 99–100
strengthening, 100
Back pain, from weak core, 121–22
Backups, in later races, 79, 87
Backyard obstacle course
creating races for, 161, 173
training tools for, 173
car tire, 162–63
obstacle wall, 164, 166, 168–69
sandbags, 161–62
spear practice, 169–70
tractor tire, 160, 164
workouts for
car tire workout, 163, 164
sandbag workout, 162
spear workout, 170–71, 170, 171
tractor tire workout, 164
wall workout, 165, 167, 169
Balance
challenging, for core strength, 123–24, 128, 131
importance of, 123–24
improving, 122, 124
for preventing falls, 125
Beached whale position, in Parkour, 110, 110, 112, 113, 119
Beasts, in Spartan Race, 72–73
Beginners
Down and Dirty helping, 14
key points for, 79, 81–82, 84–85, 87
races for
Spartan Sprint, 71–72
Warrior Dash, 67–68, 76
Belle, David, 108
Belle, Raymond, 107–8
Belly dancing, for strengthening core, 128, 131
Berkey, Holly Joy. See Muddy Mommy
Biceps strength, for monkey bars, 99
Big 3 events, 20, 22, 24–25, 27, 29, 33. See also Spartan Race; Tough Mudder; Warrior Dash
Blenis, Alec, 14
on plant-based diets, 185–91
Blizzard Blast, 55
Bloggers, 49, 53, 55, 217
Blood Sweat and Fears, 32
Boone, Amelia, 14, 130, 199, 211
on endurance OCR events, 203–4, 207, 209–11
Born to Run, 94
Box jumps, in plyometrics, 142–43
Bra, sports, 84
Brazier, Brendan, 190
Breathing, core strength and, 122–23
Buddy, running with, 93, 94, 97, 97
Burpees penalties, 38–39, 39, 39, 71, 73, 115, 180
Burritos, 191
Butler, Rob, 14, 31, 55
on increasing grip strength, 145–46, 149
C
Cain, Jeff, 136
on plyometrics training, 133–43
Calluses, for improving monkey bar grip, 100, 103, 105
CamelBak water bottle, 85, 87
Camp Rhino, 31
Carbs, before endurance OCR events, 209
Cardio/endurance workouts, 40
Car tire, for backyard obstacle course, 162–63
Car tire workout, for backyard obstacle course, 163, 164
Carubba, Dominic, 153
Cash, when to bring, 87
Celebration, after completing OCR, 45
Civilian Military Combine, 56
Cleanup, post-race, 87
Clothing
for endurance OCR events, 211, 212
for races, 82, 84–85, 87, 87
Commando Challenge, 32
Commitment, to exercise, 154, 159
Confidence courses, 19, 20
Core
definition of, 122
weak, lower back pain from, 121–22
Core strength
balance and, 122, 123–24
benefits of, 122–23, 145
how to achieve, 128, 131
for injury prevention, 124, 125–26
stability training for, 123
Corn Fed Spartans, 65
Cotton clothing, avoiding, 82, 87
Crazy Muddy Muckers, 60
Creating an OCR group, 62, 64
CrossFit, 69, 207
basics of, 177, 179–80
definition of, 177
history of, 176–77
for OCR use, 180–82
Paleo diet and, 192
plyometrics exercises in, 142
preconceived notions about, 175–76
resources on, 183
CrossFit Endurance, 179, 180, 181
CrossFit gyms, 178, 181–82
CrossFit Journal, 181
Cross hops, in plyometrics, 141–42
Crunches, avoiding, for core strength, 128, 131
D
Daily Mile app, 94
Dallner, Olof, 14, 199, 211
on endurance OCR events, 199–201, 203, 204–7, 208
Davis, Matt B., 10, 11
Dead hang on monkey bars, 100
Dean, Will, 22
Death Race, 14, 22, 198, 199
Deaths, OCR-related, 81, 82
DeSena, Joe, 22, 24
Dirt Runner, 31
Discount codes, 49, 50
Double-unders, in plyometrics, 142
Down and Dirty, overview of, 13–15
Drowning, 82
E
Eating guidelines. See Food; Nutrition
Efficiency of movement, Parkour for learning, 108, 119 See also Parkour
Electric shock obstacles, 68
Electrolyte pills, for endurance OCR events, 209, 211
Elite athletes
race times for, 79
visualization used by, 201
Elite Wave, 73
Emerald Mud Run, 32
Endurance
definition of, 199
mental, 199–200
building, 200–201, 203–4
physical, improving, 204–7
Endurance OCR events
gear for, 210–11
mental attitude for, 200–201, 203–4
nutrition for, 207, 209
physical shape required for, 207
quitting, 203, 207, 209, 211
training for, 204–5, 206, 207
Event calendar, for help with race selection, 73–74
Exercise. See also Training methods; specific types of exercises
commitment to, 154
feelings preventing, 154
recovery from, 186
Exercise balls, for core training, 123
Exercise mat, for plyometrics, 137
Experienced racers, Down and Dirty helping, 14
F
Facebook, New England Spahtens use of, 48, 53, 55
Facebook groups, creating, 62, 64
Falls, 125
Fat, in whole-food, plant-based diet, 188–89
Fears of OCR, overcoming, 37, 38, 45
Ferguson, Janice Marie, on CrossFit training, 175–83
Finding an OCR group, 62, 64
First race
choosing, 38, 67–69, 71–74, 76
committing to, 67
preparing for, 37–40
Fitness, components of, 176
Fitness levels
of OCR participants, 42
for Spartan Race, 71–73
for Tough Mudder, 71
for Warrior Dash, 67–68
Foam Fest, 56
Food. See also Nutrition
for Tough Mudder, 71
when to bring, 85
<
br /> Foot care, for endurance OCR events, 205–7
Footwear
choosing, 85
for plyometrics, 137, 143
Forearm strength, for monkey bars, 99
Free races, 81, 87
Fried Bananas, 193
Friendships, 15, 50, 56, 62
Full-body compound movements, for core strength, 128
Functional strength, for OCR, 128
Functional training, 131
Fun runs, 29
G
Gate vault, in Parkour, 113–14, 114
Gear
for endurance OCR events, 210–11, 211
for types of races, 85, 87
General physical preparedness (GPP), in CrossFit, 180, 181
Getty, Joel “Dirty,” 164
Glassman, Greg, 176, 177, 179, 180
Gloves
avoiding, 146
on monkey bars, 100, 102–3, 105
for warmth, 84–85
Google, for help with race selection, 74
GORUCK Selection, 199
GPS watch, 94
Grady, Doug, on motivation, 153–55, 157–59
Grant, Josh, 56
Great American Mud Run, 27
Greeks, ancient, OCR of, 19
Grip strength, 145, 147, 148
importance of, 145
increasing, 145–46, 149
for monkey bars, 99, 100, 105
Grip technique, exercise for practicing, 149
H
Half-pull-up/muscle through, on monkey bars, 101–2
Hand drying, before approaching obstacles, 103, 105
Hand toughness, increasing, 146, 149, 149
Hand training, for increasing grip strength, 145–46
Hanging on monkey bar, for increasing grip strength, 100
Hanging rings, in Tough Mudder, 69, 71
Hard Charge, 32
Down and Dirty Page 14
