Outdoor Fitness January Issue

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the fundamental component that makes more difference to your ride than any other by a huge margin. So Outdoor Fitness has

teamed up with Lynskey Performance to offer one lucky reader the chance to win thisfantastic Lynskey Sportive titanium frame, worth 1,300.The Sportive is designed specifically for

medium to long endurance road riding. With its taller headtube and longer wheelbase the Sportive has a forgiving geometry thats ideal for optimum all-day comfort in the saddle, while the curved seat stays and oversized titanium tubeset help to absorb the buzz of the road. Yet when you want to put the hammer down, or climb and descend with

confidence, the Sportive displays the adaptability, stiffness and handling youd expect from an expertly engineered titanium frame. Even the tiny details are immaculate note the beautiful finish on the welds, and the fabulous shamrock dropouts. Titanium fans wont ride any other type of frame.By the time youve added wheels, forks,

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Bear Grylls 'raw Goat testicles...'get out, get fitter,live more

r U N w cyc l e w sw iM w N U t r i t i o N w w a D V e N t U r e wt r a i N i N G w c h a l l e N G e

Leaner lighter faster

cycle upsnowdonPut the mountain back

into your biking!

NEW MAGAziNE

9 rivAl coMMutEr bikEs tEstEdHybrid, cyclo-cross and road bikes great for the weekend too

complete fitness planmuscle-building, cardio-boosting,flab-fighting outdoor programme

run hills with easeexpert advice from Jonathan wyatt,world mountain running champion

go the extra mile psychological techniques to takeyou beyond your comfort zone

your first 10kComplete beginner's

training plan

winter triathlontraining withthe Brownlees

cross-country skiing with the Marines

swiMMing the aMazon

round the world sailing

daley thoMpson,life of a legend

coMpression kit

trANsforM your fitNEss iN

2012

issue 4

feb-mar

20123.99

outdoor fitness ISSUE 4

leaner

, lighter

, fitter cycle up snow

don ride-to

-work bikes

tested

bear grylls amazo

n swim com

fort zone psychology hill r

unning tip

s

FEB-M

AR 2012

CLICK TO BuY ISSUE #4

ON SALENOW

Issue 2

oct-nov20113.99

get out, get fitter, live more

T R A I N I N G p l A N

tested running/cycling jackets + wetsuits + new bo

ardman time trial bike

RUN wCYCLewSWIM w ADVeNTURe w NUTRITIoN wTRAININg w

ChALLeNge

GET FiT as aTriaThlETE

slice through wavesExpert open water swimming s

kills

jonny wilkinsons training secrets

How to boost your intensity and win

lose weight fastMetabolism myths exposed

outdoor fitness changed my life

Inspiring true stories

james cracknellchoosing your next challenge

im afraid of heightsSir Ranulph Fiennes confesses

cadel evans bikeWe ride tour de France winnin

g BMc

NeW mAgAZiNe WIN 500 of Top RUNNINg kIT

hoW cross-trAiNiNg Will get

You 75% fitter iN just 12 Weeks

c y c l I N G

ride of Your life Three epic mountain climbs in one day

R u N N I N G

step up a distanceYour first 10K, first half-maratho

n

and first marathon

Formula 1sFiTTEsT drivErRed Bulls MaRk WeBBeR:

cyclinG, runninGand kayakinG

my FiTnEss rEGimE

OUTDOOR FITNESS ISSUE 2

Get fit a

s a tr

iathlete | Jo

nny wilk

inson | o

pen

water

swimminG | s

tep up a runninG distance | m

ont v

ento

ux cyclin

G | m

etabolis

m myth

s

OCT-NOV 2011

GET OUT, GET FITTER,LIVE MORE

TOTAL WINTER FITNESS PLAN

THE WORLDS FITTEST MANUltra-runner Dean Karnazes training & stamina secrets

MOUNTAINBIKE FITNESS PROGRAMMEYour expert off-roadwinter cycling plan

PLUS RUNNING SHOES + GET SKI FIT+ MOUNTAIN BIKES+ 44 EVENTS

R U N CYC L E SW IMA D V E N T U R E N U T R I T I O N T R A I N I N G C H A L L E N G E


NEWMAGAZINE


MARK CAVEN

DISH | W

INTER

TRAINING PLA

N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

EE RUNNING

DEC 2011 -JA

N 2012

+ GET SKI FITPLUS RUNNING SHOES +

OUTDOOR FITNESS

ISSUE 3

MARK CAVEN

DISH | W

INTER

TRAINING PLA

N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

EE RUNNING

DEC 2011 -JA

N 2012

ISSUE 3 DEC-JAN2011-123.99

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A D V E N T U R E N U T R I T I O N T R A I N I N G C H A L L E N G E

TOTAL WINTER FITNESS PLANGET OUT, GET FITTER,LIVE MORE

MAGAZINE


A D V E N T U R E




R U N CYC L E SW IMA D V E N T U R E

MARK CAVENDISH

Under the skin ofcyclings knockout

world championPLUS his wintertraining regime

INJURY-FREE RUNNING

Technique, postureand going barefoot

TOUGHEST JOBIN THE WORLD

Monty Halls takes a beasting

on a trawler

S A S T E S TB R E AC O N B E AC O N S , 2 3 KM I N 4 H O U R SHow hard can it be?

001 COVER iss 3 cavendish v4.indd 1 20/10/2011 15:40





into your biking!

NEW

MAGAziNE


complete fitness planmuscle-building, cardio-boosting,flab-fighting outdoor programmerun hills with easeexpert advice from Jonathan wyatt,world mountain running champion go the extra mile psychological techniques to takeyou beyond your comfort zone


training planwinter triathlontraining withthe Brownleescross-country skiing with the Marines

swiMMing the aMazonround the world sailing

daley thoMpson,life of a legend coMpression kit


2012

issue 4

feb-mar

20123.99


leaner

, lighter


don ride-to

-work bikes

tested

bear grylls amazo

n swim com


unning tip

s

FEB-M

AR 2012

7 feb-mar 2012 outdoor fitness |

New year, new experiences. The theme of this issue is to blast past the barriers of your comfort zone and revel in the

feeling of finding yourself in uncharted territory. Whether its a new sport or simply a tougher goal, this is not about risking your life. Its about daring to fail by finding where the limits of your speed, endurance and mental toughness really lie. Only when you can run, cycle, swim, hike, kayak or climb no further can you be sure that youve done your best, faced your demons and tested your determination to the maximum. Theres no rule to where these boundaries lie it could be your first 10K or first ultramarathon, your first cycle to work or a ride up Snowdon. If youve truly tested yourself, then your spirit and sense of achievement make you core to this wonderful world of Outdoor Fitness. My first? The photo above shows me jubilant at the end of Cannock Chase Calling, my first adventure race, after running, mountain biking and kayaking (Im on the right). Superb. Happy New Year.

Jonathan Manning Editor

C o n t e n t s I s s u e 4 f e b - m a r 2 0 1 2 o n t h e c o v e rW e L c o M e

t h e t e A M




cycle upsnowdonPut the mountain back into your biking!

NEW

MAGAziNE



your first 10kComplete beginner'straining planwinter triathlontraining withthe Brownleescross-country skiing with the Marines




2012

issue 4

feb-mar

20123.99


leaner

, lighter


don ride-to

-work bikes

tested

bear grylls amazo

n swim com


unning tip

s

FEB-M

AR 2012

andy wadsworthAndy has a decades experience as a top fitness trainer and created our Leaner, Lighter, Faster plan. p44

matt robertsPersonal trainer to the stars, from James Corden to Naomi Campbell, Matt tackles your first 10K. p110

jonathan wyattCover star Jonathan, six times World Mountain Running champion, shares his hill running tips. p64

P131

P60

P44

P64

P89

P110

P120

P38

P141

P54

Editorial tEaM [email protected] 01733 468855 EDitoR Jonathan Manning [email protected] aRt DiREctoR Mark Tucker [email protected] PRint PRoDuction contRollER Richard Woolleywith contRibutions fRoM Marc Abbott, Ruth Addison, Chris Bell, Dominic Bliss, Justin Bowyer, Jon Brooke, Tarquin Cooper, Sheena Correa, Mike Cotty, James Cracknell, Andy Cremin, Vincent Crump, Nick Dines, Richard Faulks, Dr Eva Goes, Monty Halls, Benji Haworth, Stuart Hood, Matt Howell, Dr Costas Karageorghis, Rob Kemp, Paul Larkins, Oliver Laverack, Kevin Maher, Claire Maxted, Rupert Paul, Jacques Portal, Paul Rees, Henry Rimmer, Matthew Roberts, Chris Smith, Richard Stanton, Mark Sutcliffe.

advErtising tEaM gRouP coMMERcial DiREctoR Charlie Brookes gRouP salEs ManagER Kelly Millis 01733 468422 kEy account DiREctoR Ian MCCaRTney 01733 468133 bRanD DiREctoR (agEnciEs) Matt Warne 0207 208 3557 kEy account DiREctoR Heather Smith 01733 468442 kEy account ManagER Sam Mann 01733 468202 kEy account ManagER Mark Wheat 01733 468868 classifiED salEs ExEcutivE alice Sumner-andrews 01733 468539 coMMERcial suPPoRt ManagER Marie Tomkin 01733 468218 aD PRoDuction contRollER Gavin Mills

Publishing tEaM MaRkEting ManagER emma Glanville Managing DiREctoR Steve Prentice gRouP MD Rob Munro-Hall

ContaCt outDooR fitnEss Media House, Lynchwood, Peterborough Business Park, Peterborough PE2 6EA Tel: 01733 468000 advertising: 01733 468422 Facebook: facebook.com/outdoorfitness Twitter: @OutdoorFitMag Printed at Polestar Chantry Bauer 2011

Muddy and elated at the end of my first adventure race, with mates nick & Rich

COVER IM

AGE: zOOOM.AT/BERGERMARKuS.COM

in EvErY issuE

Exclus

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ExpErt training programmEs Weve built a team of the best coaches in Britain to bring you the techniques and tips that will keep your training fresh and improve your performance, whatever your fitness level.

rEal world plans Time is short and everyone is super busy, so well show you how to make every minute count when youre training to achieve whole body fitness. And as its all outdoors, its free.

44 | outdoor fitness feb-mar 2012

Y ou dont have to wrap yourself in cling film like that guy in The Full Monty. Theres no call for Slimfast, and its not even about piling in hour after hour of

extra training. Losing flab fast is something everyone can fit into their busy week. So whats the secret? Its all about the muscle. Andy Wadsworth from MyLife Personal

Training (www.mylifept.com) explains. Yes you can train at low heart-rate intensities and eat high-protein foods, but there is one other key to getting leaner, lighter and therefore faster building up a higher muscle density.Muscle metabolises calories; fat does not.

It propels you forward, actively burning calories while it works and repairs. So if you want to tone up and lose flab, dont just ride or run, build your fat-burning capacity with resistance and speed training each week.But before you rush for the dumbbells, just

wait a minute. This doesnt mean you have to bulk up to Schwarzenegger proportions

like some hulked up gym addict, veins popping like drainpipes under papery skin.Im not talking about muscle mass or

size, says Andy. None of the exercises here will make you a bodybuilder, but they will make you more toned, with muscles that are using up fat, even at rest. Youll also get faster, because as you become leaner, your power to weight ratio will be more efficient. In fact, losing 1kg of body fat makes you five seconds quicker per mile.So where to start? Which muscles should

you target for fat-blasting? The legs are key, says Andy, they are five times stronger than your arms will ever be, so concentrate on them. It neednt be in the gym, and theres no need to buy any equipment. Your own bodyweight can work wonders in a resistance circuit in your garden or a nearby park.Turn the page, do the exercises and be

leaner, lighter and faster come spring.

big fat myths, bUsteD!

Why not just wrap up in cling film like the Full Monty guy?Wrapping in cling film and sitting in a hot shed might lose you a couple of pounds in water (and in cling film!), but apart from being dehydrated and feeling very thirsty, nothing has changed.

If I dont use my muscles, will they just turn into fat?No, muscle and fat are created independently. But it may seem that way, because unused muscles slowly waste away, and with less muscle to burn calories, youll store any surplus food you eat as fat.

If I dont eat, wont that use up fat?If you dont eat, your metabolism slows as your body switches to survival mode. When you eat next, you store that fuel as fat, which is broken down slowly so youll survive for longer. So not eating regularly actually promotes fat gain.

Why does having more muscle burn calories?The more muscle you have, the bigger your engine, which burns up more fuel. Its like running a 5 litre Mercedes instead of a 2 litre Fiesta. Its engine is bigger, it has more power and goes faster, and it guzzles down a full fuel tank in no time. And the leaner you are, the faster youll go. This is what all endurance athletes aim for a massive muscular engine in a light body.

L e a n e rL i g h t e rF a s t e rBike and run, by all means. But if you want to train smarter and shed pounds in 2012, you need our full-body fitness programme

Words Claire Maxted Pictures Tom Bailey

Muscle man: Andy Wadsworth says honing key muscles will prime your body to get fittereven when youre resting

continues over>

transform your fitness in

2012

Biking up Snowdon is no picnic especially in a raging gale. But just look at the rewards

Full tilt down the Ranger Path. Worth a bit of uphill slogging? You betcha...

55 feb-mar 2012 outdoor fitness |54 | outdoor fitness feb-mar 2012

Mountain MayheM

Words & Pictures Benji Haworth

Single leg hop-over Sets of 20/20/20 secs

Res

ista

nce B2

Res

ista

nce B1

Step-up Sets of 30/25/20 secs

12

1lateral lunge Sets of 40/35/30 secs

2

1

plyometric lunge Sets of 40/30/20 secs

2

Step-to-Box Jump Sets of 40/30/20 secs

1 Squat Sets of8/7/6/5/4 reps

2

Single leg deadlift Sets of 8/7/6/5/4 reps

2

1

2

lunge and Single arm raiSe Sets of 40/40/30/30/20 reps

12

Walking lunge With rotation 10 reps

Squat thruSt 20 reps

21

aSymmetric preSS-up Repeat to failure

1

2

ruSSian tWiSt 30 reps

1 2dumBBell rotation 20 reps

21

medicine Ball reach-up 20 reps

repeat this circuit twice, resting for1 minute between circuits

repeat this circuit twice, resting for1 minute between circuits

REPETITION MAXIMUM (RM) Specific to you, RM means the maximum number of reps you can manage. We have given figures for guidance, but squats and single-leg deadlifts should be repeated to your RM.

3

Strength drillS for runnerS Most runners just like to run. But strength training boosts power, stamina and overall performance itwill really give you the edge when the summer events season comes around. There are two simple workouts here, designed to complement the eight-week 10K training programme on the previous pages.

2

112

rest for 30 secs

between each set and 60 secs

between exercises

1

Single leg Squat Sets of 30/25/20secs each leg

2

1

tricep dip Sets of45/40/35 secs

2

rest for 30 secs


between exercises

1lateral lunge Sets of40/35/30 secs

21

repeat this circuit twice, resting for1 minutebetween circuits

1

2

Burpee Sets of 45/40/35 secs

3

1

rest for 45 secs


between exercises

rest for 30 secs


between exercises

2

113 112 | outdoor fitness feb-mar 2012 feb-mar 2012 outdoor fitness |train

ing

gEar tEsts Our authoritative gear tests identify the products that will genuinely enhance your performance so you can spend your hard-earned cash wisely. Dont buy until youve read these reviews.

inspiration Discover the best outdoor challenges in Britain and right around the world. Having an inspirational goal is one of the best ways to maintain your motivation, and well showcase the best challenges on the planet.

Compress ionClothing

Words Paul Larkins

Pictures Jacques P

ortal

It boosts performance, cuts fa

tigue

and helps rid your muscles of e

vil

toxins. A good set of compress

ion kit

is the best 100 youll ever spe

nd

G E A R T E ST

The science behind com

pression

clothing is astounding. T

hese magic

fabrics maintain an idea

l core body

temperature, which spor

ts science

has time and again show

n boosts performance.

They reduce muscle vibr

ation, saving you energy

,

and help flush your mus

cles of performance-

sapping lactic acid all

in a shirt and leggings.

Before you buy, ask a c

ouple of key questions.

First, how are you going

to use the clothing? Th

is

kind of gear is super-eff

icient at temperature

maintenance, so if you o

verdress, youll cook in

minutes. A thermal com

pression layer plus a

light outer layer (a brea

thable fleece or light

windproof jacket) will c

ope with most of what

Britain can throw at yo

u.

Second, whats the aim

of your workout? A

long, easy ride is very d

ifferent from an intense

45-minute uphill run. C

ompression clothing

offers varying levels of

support, flushing your

muscles for recovery at

one extreme and holdin

g

them in the perfect positio

n at the other. Here weve

tested gear designed to

maintain temperature,

support your muscles an

d wick away sweat.

continues over>

141

feb-mar 2012 outdo

or fitness |

EVERY issuE will bRing You thE VERY bEst...GET OUT, GET FITTER, LIVE MORE






into your biking!

NEW MAGAziNE






training plan



swiMMing the aMazon



coMpression kit


2012

issue 4

feb-mar

20123.99


leaner

, lighter


don ride-to

-work bikes

tested

bear grylls amazo

n swim com


unning tip

s

FEB-M

AR 2012


ON SALENOW

Issue 2

oct-nov20113.99






ChALLeNge



kills









g BMc




c y c l I N G


R u N N I N G


n

and first marathon



my FiTnEss rEGimE


Get fit a

s a tr

iathlete | Jo

nny wilk

inson | o

pen

water

swimminG | s


ont v

ento

ux cyclin

G | m

etabolis

m myth

s

OCT-NOV 2011








NEWMAGAZINE


MARK CAVEN

DISH | W

INTER

TRAINING PLA

N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

EE RUNNING

DEC 2011 -JA

N 2012


OUTDOOR FITNESS

ISSUE 3

MARK CAVEN

DISH | W

INTER

TRAINING PLA

N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

EE RUNNING

DEC 2011 -JA

N 2012


977

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MAGAZINE


A D V E N T U R E





MARK CAVENDISH



INJURY-FREE RUNNING




on a trawler







into your biking!

NEW

MAGAziNE








2012

issue 4

feb-mar

20123.99


leaner

, lighter


don ride-to

-work bikes

tested

bear grylls amazo

n swim com


unning tip

s

FEB-M

AR 2012

64 | outdoor fitness feb-mar 2012 65 feb-mar 2012 outdoor fitness |

king o f t h e hills

Mountain running builds muscle, protects against injury, and gives you an amazing mental boost. Six times World Mountain

Running champion Jonathan Wyatt shares advice and inspiration to take you there

Words Rupert Paul Pictures zooom.at/bergermarkus.com

nutrition Specialist sports nutritionists will help you eat for success. Whether youre looking to raise your energy levels, boost your stamina, lose weight or simply eat more healthily well have all the information you need.

advEnturE Revel in spectacular photography from the most dramatic destinations in the world, as explorers take on the elements in extraordinary adventures.


Big RiveR Man

The Amazon. 3,274 miles in 66 days. Ten hours a day in the water. Not bad for a 56-year-old guitar teacher who trains on beer and weighs more than 16 stone.Meet Martin Strel, the man who makes David Walliams look like Esther Williams

Fancy a dip? Martin Strelbraved crocs, piranhas andcrotch-nibbling catfish onhis epic Amazonian swim

Words Dominic Bliss

Main PiCTure: Jo

hnny Lye /shuTTersToCk; inseT PiCTiure: uk Press/Press assoCiaTion iMages

71

feb-mar 2012 outdoor fitness |

PLUS reCOVerY breaKfaSTS + HYDraTION WISDOm + WINTer PUD

Lightbulb moment: leeksare a winter superfood

fOODmouth-watering meals and eXPert nutrition adViCe to boost your PerformanCe

IngredIents ServeS 2n 250g egg noodlesn 1 spray of oiln 1 leek, finely slicedn 5 cm piece of root ginger, grated n 1 tbsp medium curry pasten 125g frozen peasn 2 skinless chicken breasts, diced (or 250g peeled prawns) n Soy sauce to serve

CHICKeN aND LeeK NOODLeSthis mouth-watering stir-fry is easy to prepare and the ideal recovery meal

after exercise. Aim to eat it within two hours of your training.CookIng InstruCtIons1 Break the noodles into a large bowl. Pour over

enough boiling water to cover. Stir and toss the

noodles in the water and then leave on one side

for 6-8 minutes.2 Meanwhile, heat a wok and spray with oil. Add

the chicken pieces or prawns and cook through

(about 10 minutes for the chicken, 5 for the

prawns). remove from the wok and set aside on

a plate. stir-fry the leek and ginger until soft.

stir in the curry paste and cook for a further 2

minutes. stir in the peas and chicken or prawns.

reduce the heat, cover and cook for 3 minutes.

3 Drain the noodles and add to the wok, tossing

well to coat. Serve with a splash of soy sauce.

Seasonal, tasty and packed with health-improving, performance-boosting benefits,

leeks are a winter sporting superfood. Theyre low-calorie yet packed with fibre, folic acid, vitamins and antioxidants, including quercetin, a

cancer-blocking compound. And loaded with one-eighth of an adults daily potassium requirement, leeks encourage the efficient functioning of kidneys a useful new year detox.

Peak With a leek

leekWisdomChoose small to medium leeks they have the most tender texture. Pick firm, straight leeks with dark green leaves and white necks.Avoid yellow or wilted leeks and those with cracked,bruised bulbs.

nutrItIonAL InfoAverage serving of leeks (80g or 1 leek) Energy ............. 17kcalCarbohydrates ...2.1g

Protein ................... 1gFat ......................0.6g

mEEt thE profEssionals Well take you into the heart of professional athlete training camps for an exclusive insight into their preparations, and to explore the ideas and plans that will work for you.

EvEnts Find your next challenge with our detailed listing of the best outdoor events in Britain, from 10K runs to triathlons, sportives to adventure races. Get your mates involved and sign up now.

EVERY issuE will bRing You thE VERY bEst...

E V E N T S 2 0 1 2 a d V E N T u r E r a c E


| outdoor fitness feb-mar 2012| outdoor fitness feb-mar 201258

sponsored by

adventure raceIf you want to test your full armoury of outdoor skills, from running to riding to kayaking to negotiating assault courses and muddy rivers, nothing beats an adventure raceIt would be wise to avoid wearing your best kit forDorsets Kamikaze Banzai Charge, 9th September

2012events guideplan you

r

sporting year

313 10Ks, half-mar

athons, marathon

s & ultras 51 swim

s

267 road & mtB rid

es 306 triathlons

79 adventure rac

es

including

FRont sEctionBreathtaking photos, cutting edge fitness and performance research, hot new gear, plus elite athlete profiles... youll find them all in the front section, the place where your next adventure begins.

in EvErY issuE

Exclus

ivE

outdo

or fit

nEss

prEviE

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escapeThe place where your nexT advenTure sTarTsTHIS ISSUEgreat sporting rivalries ........ 16man-flu mastered ......................... 18jon wilkins rugby fitness ..... 22rubbish fitness fads ................. 24 monty halls ..................................... 31


Sun burst: There arefew moments as goldenas chasing the sunrise

over the fells

fitness inthe frame

The parallels between stunningphotography and outdoor fitness are

strong. Both require dedication (RyanEdy was up on the fells before sunrise to set up for this shot), skill, practice and

good-quality gear (in this case a Canon 30D with 17-85mm lens). This image won a medal,

too a commendation at the Landscape Photographer of the Year awards, and its on display through January at the National

Theatre on Londons South Bank.It also features in LandscapePhotographer of the Year -

Book 5.

capTUrIng THE pErfEcT momEnTOccasionally, okay very occasionally, there are training runs so flawless that you wish you could bottle the experience. Somehow perfect weather, unblemished countryside and a feeling in your legs that you could run forever combine to create the perfect day. Its the antidote to all those times when the wind howls, the clouds glower and your legs feel like lead, and its a great motivation to lace up and get outdoors whenever the sofa beckons with come-sit-on-me eyes.Keen fell runner and

professional photographer Ryan Edy was on a mission to capture the essence of running in a location with a spectacular sunrise, just by yourself with these amazing views all around. So having scouted his favourite runs, Ryan decided to hike with his camera kit into the hills of Weardale, County Durham, and shoot this image. With terrific good fortune, a 15-minute window of mesmerising light appeared at sunrise, and he caught this dramatic landscape at his first attempt. Makes you want to run, doesnt it?

Photograph Ryan Edy






into your biking!

NEW MAGAziNE






training plan



swiMMing the aMazon



coMpression kit


2012

issue 4

feb-mar

20123.99


leaner

, lighter


don ride-to

-work bikes

tested

bear grylls amazo

n swim com


unning tip

s

FEB-M

AR 2012


ON SALENOW

Issue 2

oct-nov20113.99






ChALLeNge



kills









g BMc




c y c l I N G


R u N N I N G


n

and first marathon



my FiTnEss rEGimE


Get fit a

s a tr

iathlete | Jo

nny wilk

inson | o

pen

water

swimminG | s


ont v

ento

ux cyclin

G | m

etabolis

m myth

s

OCT-NOV 2011








NEWMAGAZINE


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escapeThe place where your nexT advenTure sTarTsTHIS ISSUEgreat sporting rivalries ........ 16man-flu mastered ......................... 18jon wilkins rugby fitness ..... 22rubbish fitness fads ................. 24 monty halls ..................................... 31


Sun burst: There arefew moments as goldenas chasing the sunrise

over the fells

fitness inthe frame

The parallels between stunningphotography and outdoor fitness are

strong. Both require dedication (RyanEdy was up on the fells before sunrise to set up for this shot), skill, practice and

good-quality gear (in this case a Canon 30D with 17-85mm lens). This image won a medal,

too a commendation at the Landscape Photographer of the Year awards, and its on display through January at the National

Theatre on Londons South Bank.It also features in LandscapePhotographer of the Year -

Book 5.

capTUrIng THE pErfEcT momEnTOccasionally, okay very occasionally, there are training runs so flawless that you wish you could bottle the experience. Somehow perfect weather, unblemished countryside and a feeling in your legs that you could run forever combine to create the perfect day. Its the antidote to all those times when the wind howls, the clouds glower and your legs feel like lead, and its a great motivation to lace up and get outdoors whenever the sofa beckons with come-sit-on-me eyes.Keen fell runner and

professional photographer Ryan Edy was on a mission to capture the essence of running in a location with a spectacular sunrise, just by yourself with these amazing views all around. So having scouted his favourite runs, Ryan decided to hike with his camera kit into the hills of Weardale, County Durham, and shoot this image. With terrific good fortune, a 15-minute window of mesmerising light appeared at sunrise, and he caught this dramatic landscape at his first attempt. Makes you want to run, doesnt it?

Photograph Ryan Edy

ExpERt tRaining pRogRammEs Weve built a team of the best coaches in Britain to bring you the techniques and tips that will keep your training fresh and improve your performance, whatever your fitness level.

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2012

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ON SALENOW

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ChALLeNge



kills









g BMc




c y c l I N G


R u N N I N G


n

and first marathon



my FiTnEss rEGimE


Get fit a

s a tr

iathlete | Jo

nny wilk

inson | o

pen

water

swimminG | s


ont v

ento

ux cyclin

G | m

etabolis

m myth

s

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DEC 2011 -JA

N 2012


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MARK CAVEN

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N | FITTES

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tested

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mEEt thE pRoFEssionals Well take you into the heart of professional athlete training camps for an exclusive insight into their preparations, and to explore the ideas and plans that will work for you.

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n swim com


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AR 2012


ON SALENOW

Issue 2

oct-nov20113.99






ChALLeNge



kills









g BMc




c y c l I N G


R u N N I N G


n

and first marathon



my FiTnEss rEGimE


Get fit a

s a tr

iathlete | Jo

nny wilk

inson | o

pen

water

swimminG | s


ont v

ento

ux cyclin

G | m

etabolis

m myth

s

OCT-NOV 2011








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MARK CAVEN

DISH | W

INTER

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N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

EE RUNNING

DEC 2011 -JA

N 2012


OUTDOOR FITNESS

ISSUE 3

MARK CAVEN

DISH | W

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N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

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Mountain MayheM


inspiRation Discover the best outdoor challenges in Britain and right around the world. Having an inspirational goal is one of the best ways to maintain your motivation, and well showcase the best challenges on the planet.

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leaner

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tested

bear grylls amazo

n swim com


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AR 2012


ON SALENOW

Issue 2

oct-nov20113.99






ChALLeNge



kills









g BMc




c y c l I N G


R u N N I N G


n

and first marathon



my FiTnEss rEGimE


Get fit a

s a tr

iathlete | Jo

nny wilk

inson | o

pen

water

swimminG | s


ont v

ento

ux cyclin

G | m

etabolis

m myth

s

OCT-NOV 2011








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MARK CAVEN

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INTER

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T MAN IN

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ORLD

| MOUNTAIN BIKE TR

AINING | S

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DEC 2011 -JA

N 2012


OUTDOOR FITNESS

ISSUE 3

MARK CAVEN

DISH | W

INTER

TRAINING PLA

N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

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2012

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Mountain MayheM


nutRition Specialist sports nutritionists will help you eat for success. Whether youre looking to raise your energy levels, boost your stamina, lose weight or simply eat more healthily well have all the information you need.

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ESSENTIAL KIT.Convenient and easily absorbed, Kineticas new Ready to Drink proteinshakes are the hassle free way to support and sustain lean muscle, before,during or after a workout. They provide 27 grams of protein, contain zerofat and just 170 calories, giving your body everything it needs to succeed.

PREPARE TO SUCCEED.

Kinetica-sports.com






into your biking!

NEW MAGAziNE






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swiMMing the aMazon



coMpression kit


2012

issue 4

feb-mar

20123.99


leaner

, lighter


don ride-to

-work bikes

tested

bear grylls amazo

n swim com


unning tip

s

FEB-M

AR 2012


ON SALENOW

Issue 2

oct-nov20113.99






ChALLeNge



kills









g BMc




c y c l I N G


R u N N I N G


n

and first marathon



my FiTnEss rEGimE


Get fit a

s a tr

iathlete | Jo

nny wilk

inson | o

pen

water

swimminG | s


ont v

ento

ux cyclin

G | m

etabolis

m myth

s

OCT-NOV 2011








NEWMAGAZINE


MARK CAVEN

DISH | W

INTER

TRAINING PLA

N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

EE RUNNING

DEC 2011 -JA

N 2012


OUTDOOR FITNESS

ISSUE 3

MARK CAVEN

DISH | W

INTER

TRAINING PLA

N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

EE RUNNING

DEC 2011 -JA

N 2012


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MAGAZINE


A D V E N T U R E





MARK CAVENDISH



INJURY-FREE RUNNING




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NEW

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2012

issue 4

feb-mar

20123.99


leaner

, lighter


don ride-to

-work bikes

tested

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FEB-M

AR 2012


PLUS reCOVerY breaKfaSTS + HYDraTION WISDOm + WINTer PUD

Lightbulb moment: leeksare a winter superfood

fOODmouth-watering meals and eXPert nutrition adViCe to boost your PerformanCe

IngredIents ServeS 2

n 250g egg noodlesn 1 spray of oiln 1 leek, finely slicedn 5 cm piece of root ginger, grated

n 1 tbsp medium curry paste

n 125g frozen peasn 2 skinless chicken breasts, diced (or 250g peeled prawns)

n Soy sauce to serve

CHICKeN aND LeeK NOODLeSthis mouth-watering stir-fry is easy to prepare and the ideal recovery meal after exercise. Aim to eat it within two hours of your training.

CookIng InstruCtIons

1 Break the noodles into a large bowl. Pour over enough boiling water to cover. Stir and toss the noodles in the water and then leave on one side for 6-8 minutes.2 Meanwhile, heat a wok and spray with oil. Add the chicken pieces or prawns and cook through (about 10 minutes for the chicken, 5 for the prawns). remove from the wok and set aside on a plate. stir-fry the leek and ginger until soft. stir in the curry paste and cook for a further 2 minutes. stir in the peas and chicken or prawns. reduce the heat, cover and cook for 3 minutes.3 Drain the noodles and add to the wok, tossing well to coat. Serve with a splash of soy sauce.

Seasonal, tasty and packed with health-improving, performance-boosting benefits,

leeks are a winter sporting superfood. Theyre low-calorie yet packed with fibre, folic acid, vitamins and antioxidants, including quercetin, a cancer-blocking compound. And loaded with one-eighth of an adults daily potassium requirement, leeks encourage the efficient functioning of kidneys a useful new year detox.

Peak With a leek

leekWisdom

Choose small to medium leeks they have the most tender texture. Pick firm,

straight leeks with dark green leaves and white necks.

Avoid yellow or wilted leeks and those with cracked,

bruised bulbs.

nutrItIonAL Info

Average serving of leeks (80g or 1 leek)

Energy ............. 17kcalCarbohydrates ...2.1g

Protein ................... 1gFat ......................0.6g

PROUD SPONSORS OF

ESSENTIAL KIT.Convenient and easily absorbed, Kineticas new Ready to Drink proteinshakes are the hassle free way to support and sustain lean muscle, before,during or after a workout. They provide 27 grams of protein, contain zerofat and just 170 calories, giving your body everything it needs to succeed.

PREPARE TO SUCCEED.

Kinetica-sports.com


Big RiveR Man

The Amazon. 3,274 miles in 66 days. Ten hours a day in the water. Not bad for a 56-year-old guitar teacher who trains on beer and weighs more than 16 stone.Meet Martin Strel, the man who makes David Walliams look like Esther Williams

Fancy a dip? Martin Strelbraved crocs, piranhas andcrotch-nibbling catfish onhis epic Amazonian swim

Words Dominic Bliss

Main PiCTure: Jo

hnny Lye /shuTTersToCk; inseT PiCTiure: uk Press/Press assoCiaTion iMages

adVEntuRE Revel in spectacular photography from the most dramatic destinations in the world, as explorers take on the elements in extraordinary adventures.

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into your biking!

NEW MAGAziNE






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swiMMing the aMazon



coMpression kit


2012

issue 4

feb-mar

20123.99


leaner

, lighter


don ride-to

-work bikes

tested

bear grylls amazo

n swim com


unning tip

s

FEB-M

AR 2012


ON SALENOW

Issue 2

oct-nov20113.99






ChALLeNge



kills









g BMc




c y c l I N G


R u N N I N G


n

and first marathon



my FiTnEss rEGimE


Get fit a

s a tr

iathlete | Jo

nny wilk

inson | o

pen

water

swimminG | s


ont v

ento

ux cyclin

G | m

etabolis

m myth

s

OCT-NOV 2011








NEWMAGAZINE


MARK CAVEN

DISH | W

INTER

TRAINING PLA

N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

EE RUNNING

DEC 2011 -JA

N 2012


OUTDOOR FITNESS

ISSUE 3

MARK CAVEN

DISH | W

INTER

TRAINING PLA

N | FITTES

T MAN IN

THE W

ORLD

| MOUNTAIN BIKE TR

AINING | S

AS TES

T | INJURY-FR

EE RUNNING

DEC 2011 -JA

N 2012


977

2047

2420

02

>IS

SN 2

047-

2420

1 2




MAGAZINE


A D V E N T U R E





MARK CAVENDISH



INJURY-FREE RUNNING




on a trawler







into your biking!

NEW

MAGAziNE








2012

issue 4

feb-mar

20123.99


leaner

, lighter


don ride-to

-work bikes

tested

bear grylls amazo

n swim com


unning tip

s

FEB-M

AR 2012


Big RiveR Man

The Amazon. 3,274 miles in 66 days. Ten hours a day in the water. Not bad for a 56-year-old guitar teacher who trains on beer and weighs more than 16 stone.Meet Martin Strel, the man who makes David Wa

Outdoor Fitness January Issue

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