OutdoorFitnessJanuary

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A fabulous titanium Lynskey Sportive frameBuild your perfect Bike around this sensational frame

For mustard-keen cyclists there’s nothing quite like riding a bike that you’ve built up from scratch. There are the hours of

deliberation over every component, the micro-measurements to tailor-make the bike to your precise riding position, and the satisfaction of riding a genuinely unique piece of high-end engineering.

At the heart of such a project is the frame – 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 that’s 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 you’d 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 won’t ride any other type of frame.

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

r U N w c y c l e w s w i M 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 with

the Brownlees

cross-country skiing with

the Marines

swiMMing the aMazon

round the world sailing

daley thoMpson,life of a legend

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TOTAL WINTER FITNESS PLAN

THE WORLD’S 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

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TOTAL WINTER FITNESS PLANGET OUT, GET FITTER, LIVE MORE

MAGAZINE


A D V E N T U R E




R U N C Y C L E S W I M A D V E N T U R E

MARK CAVENDISH

Under the skin ofcycling’s 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 A C O N B E A C O N S ,

2 3 K M 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


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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 it’s a new sport or simply a tougher goal, this is not about risking your life. It’s 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 you’ve done your best, faced your demons and tested your determination to the maximum. There’s 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 you’ve 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 (I’m 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




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andy wadsworthAndy has a decade’s 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

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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

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ExpErt training programmEs We’ve 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 we’ll show you how to make every minute count when you’re training to achieve whole body fitness. And as it’s all outdoors, it’s free.

44 | outdoor fitness feb-mar 2012

Y ou don’t have to wrap yourself in cling film like that guy in The Full Monty. There’s no call for Slimfast, and it’s not even about piling in hour after hour of

extra training. Losing flab fast is something everyone can fit into their busy week. So what’s the secret? It’s 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, don’t 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 doesn’t mean you have to bulk up to Schwarzenegger proportions

like some hulked up gym addict, veins popping like drainpipes under papery skin.

“I’m 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. You’ll 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 needn’t be in the gym, and there’s 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 don’t 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, you’ll store any surplus food you eat as fat.

If I don’t eat, won’t that use up fat?If you don’t 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 you’ll ‘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. It’s 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 you’ll 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 r

F 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 you’re 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

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Res

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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


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

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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


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. Don’t buy until you’ve 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 we’ll showcase the best challenges on the planet.

C o m p r e s s i o nC l o t h i n g

Words Paul Larkins Pictures Jacques Portal

It boosts performance, cuts fatigue

and helps rid your muscles of evil

toxins. A good set of compression kit

is the best £100 you’ll ever spend

G E A R T E S T

The science behind compression

clothing is astounding. These magic

fabrics maintain an ideal core body

temperature, which sports science

has time and again shown boosts performance.

They reduce muscle vibration, saving you energy,

and help flush your muscles of performance-

sapping lactic acid – all in a shirt and leggings.

Before you buy, ask a couple of key questions.

First, how are you going to use the clothing? This

kind of gear is super-efficient at temperature

maintenance, so if you overdress, you’ll cook in

minutes. A thermal compression layer plus a

light outer layer (a breathable fleece or light

windproof jacket) will cope with most of what

Britain can throw at you.

Second, what’s the aim of your workout? A

long, easy ride is very different from an intense

45-minute uphill run. Compression clothing

offers varying levels of support, flushing your

muscles for recovery at one extreme and holding

them in the perfect position at the other. Here we’ve

tested gear designed to maintain temperature,

support your muscles and wick away sweat.

continues over>

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feb-mar 2012 outdoor fitness |

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






into your biking!

NEW MAGAziNE






training plan


the Brownlees


the Marines

swiMMing the aMazon



coMpression kit


2012

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c y c l I N G


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and first marathon



my FiTnEss rEGimE

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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








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

king o f t h e

hillsMountain 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 you’re looking to raise your energy levels, boost your stamina, lose weight or simply eat more healthily we’ll 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 and

crotch-nibbling catfish onhis epic Amazonian swim

Words Dominic Bliss

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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. They’re low-calorie yet packed with fibre, folic acid, vitamins and antioxidants, including quercetin, a

cancer-blocking compound. And loaded with one-eighth of an adult’s 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 We’ll 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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Sun burst: There arefew moments as golden

as chasing the sunriseover 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 it’s on display through January at the National

Theatre on London’s South Bank.It also features in Landscape

Photographer 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. It’s the antidote to all those times when the wind howls, the clouds glower and your legs feel like lead, and it’s 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, doesn’t it?

Photograph Ryan Edy






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


Sun burst: There arefew moments as golden

as chasing the sunriseover 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 it’s on display through January at the National

Theatre on London’s South Bank.It also features in Landscape

Photographer 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. It’s the antidote to all those times when the wind howls, the clouds glower and your legs feel like lead, and it’s 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, doesn’t it?

Photograph Ryan Edy

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2012






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in EvErY issuE


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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

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 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. They’re low-calorie yet packed with fibre, folic acid, vitamins and antioxidants, including quercetin, a cancer-blocking compound. And loaded with one-eighth of an adult’s 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

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Big RiveR Man




Words Dominic Bliss

Ma

in P

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Joh

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hu

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: u

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/Pr

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ion

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ag

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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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and first marathon



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A D V E N T U R E





MARK CAVENDISH



INJURY-FREE RUNNING




on a trawler








into your biking!

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MAGAziNE








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Big RiveR Man




Words Dominic Bliss

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Instant Whey is unlike other whey proteins and thedifferences can deliver you significant benefits.

166% more bio available cystine, 16% more leucineIt uses Native Whey which is different to conventional whey

protein having a less invasive pasteurising process. As a

result it contains up to 166% more bio available cystine than

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and therefore recovery after exercise. It also contains up to

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It is unbeaten in terms of its protein levels at a guaranteed

level of 80%. Containing a market leading protein percentage

also means that it contains less fat and less carbohydrate.

Delivering such a high quality product can only be achieved

by controlling the entire manufacturing process and testing

each batch produced. Not only does Reflex operate what is

arguably the most advanced manufacturing unit in the UK

but every single batch of Instant Whey is protein tested and

the results published on our website.

Given our unique approach to quality we are able to offer

a simple, no questions asked Full Money Back Guarantee

(see website).

If you haven’t tried Instant Whey recently, you owe it to

yourself to do so. Not only is it unique in respect of the

inclusion of Native Whey, market leading in terms of its

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This explains why we are inviting you to Change

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Find out more about our products at:

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TO A SUPERIOR PROTEIN

Part of our Higher Protein rangePart of our Higher Protein range

Instant Whey™

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Please visit & join our Facebookpage at Reflex Nutrition Ltd @ReflexNutrition

Reflex Instant Whey inc. Native Whey 80% 3.3p

Competitor brand A 78.5% 3.5p

Competitor brand B 78% 3.37p

Competitor brand C 76.6% 4.32p

Competitor brand D 72% 3.57p

Competitor brand E 70% 3.75p

Cost per g of proteinProtein percentage

* Prices taken from competitor brand websites andwere correct at time of going to press.

** Chocolate variants used for comparison purposes.

ExclusivE

outdoor fitnEss

prEviEw

http://www.reflex-nutrition.com/

Instant Whey is unlike other whey proteins and thedifferences can deliver you significant benefits.

166% more bio available cystine, 16% more leucineIt uses Native Whey which is different to conventional whey

protein having a less invasive pasteurising process. As a

result it contains up to 166% more bio available cystine than

conventional whey which is vital for optimal immune function

and therefore recovery after exercise. It also contains up to

16% more leucine which helps to build and repair muscle.

It is unbeaten in terms of its protein levels at a guaranteed

level of 80%. Containing a market leading protein percentage

also means that it contains less fat and less carbohydrate.

Delivering such a high quality product can only be achieved

by controlling the entire manufacturing process and testing

each batch produced. Not only does Reflex operate what is

arguably the most advanced manufacturing unit in the UK

but every single batch of Instant Whey is protein tested and

the results published on our website.

Given our unique approach to quality we are able to offer

a simple, no questions asked Full Money Back Guarantee

(see website).

If you haven’t tried Instant Whey recently, you owe it to

yourself to do so. Not only is it unique in respect of the

inclusion of Native Whey, market leading in terms of its

protein percentage but it also comes in a range of fantastic

flavours and is covered by a simple and effective guarantee.

This explains why we are inviting you to Change

to a superior protein.

Find out more about our products at:

www.reflex-nutrition.com

TO A SUPERIOR PROTEIN

Part of our Higher Protein rangePart of our Higher Protein range

Instant Whey™

inc. Native Whey

Please visit & join our Facebookpage at Reflex Nutrition Ltd @ReflexNutrition

Reflex Instant Whey inc. Native Whey 80% 3.3p

Competitor brand A 78.5% 3.5p

Competitor brand B 78% 3.37p

Competitor brand C 76.6% 4.32p

Competitor brand D 72% 3.57p

Competitor brand E 70% 3.75p

Cost per g of proteinProtein percentage

* Prices taken from competitor brand websites andwere correct at time of going to press.

** Chocolate variants used for comparison purposes.

Seb NavarroReflex Sponsored Triathlete

http://www.reflex-nutrition.com/

ExclusivE

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REal woRld plans Time is short and everyone is super busy, so we’ll show you how to make every minute count when you’re training to achieve whole body fitness. And as it’s all outdoors, it’s free..

in EvErY issuE






into your biking!

NEW MAGAziNE






training plan


the Brownlees


the Marines

swiMMing the aMazon



coMpression kit


2012

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ON SALENOW

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oct-nov2011£3.99


















c y c l I N G


R u N N I N G


and first marathon



my FiTnEss rEGimE

OU

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Get fit a

s a

triath

lete | Jon

ny

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ins

on

| op

en w

ater s

wim

min

G | s

tep u

p a

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nn

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| meta

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A D V E N T U R E





MARK CAVENDISH



INJURY-FREE RUNNING




on a trawler








into your biking!

NEW

MAGAziNE








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To advertise in the next edition call: Alice Sumner-Andrews: 01733 468539Download the FREE SOFTWARE which can be easily downloaded such as I-nigma reader, Semacode reader or QR code reader.

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Mallorca Cycle Training

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10% of Web prices withthis code until end ofDecember 2011 Code MTF348

Technology to train, Power to win.

web: www.cyclepowermeters.com

Power measurement is the most proven method for training with consistency and quality. A power meter enables athletes to scientifically manage their training program, avoid overtraining and assess & interpret reactions to a variety of training & racing. As Quarq is a crank-based powermeter, it leaves your wheel choice free. Quarq Powermeters are available in SRAM, Rotor, FSA, Cannondale & Specialized versions. All powermeter purchases qualify for a free 6 week training program from RST Sport Solutions.Tel: 01788 556860Email Address:[email protected]

Harness the power of nature with Trion:Z

web: www.trionz.co.uk

Award winning, Trion:Z wristbands andnecklaces combine the therapeutic properties of medical-grade magnets & negative ion technology in stylish, comfortable, lightweight designs. Created to stimulate blood flow andaid with muscle stiffness, Trion:Z products are worn by professional athletes and millions of people in over 60 countries worldwide.

Be your best in the outdoors! Available in a range ofcolours and styles:-

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Readers of Outdoor Fitness magazine save 10% off any Bike Science bike fit by using coupon code“of-nov11”in our online booking sytemOnline Booking.

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Boost your stamina with “Beet It”

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“Beet It stamina shots are a firm favourite of the sporting elite from rugby players to cyclists. Now you can boost your stamina the smart and healthy way with a Beet It shot each day.

Exeter University research shows beetroot shots enable you to exercise up to 16% longer by boosting oxygen usage. The Beet It ingredients are simply concentrated beetroot juice and lemon juice to remove the tastes and smell of beetroot. Go on give yourself a boost!”POST FREE WITHIN MAINLAND UK

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Cannondale SuperX SRAM Rival

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The most advanced cyclocross bike on the market, the SuperX from Cannondale features a full carbon frame and fork, keeping weight

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commute, the SuperX is the consummate and

complete all-rounder.

The most advanced cyclocross bike on the The most advanced cyclocross bike on the The most advanced cyclocross bike on the The most advanced cyclocross bike on the The most advanced cyclocross bike on the The most advanced cyclocross bike on the market, the SuperX from Cannondale features market, the SuperX from Cannondale features market, the SuperX from Cannondale features market, the SuperX from Cannondale features market, the SuperX from Cannondale features market, the SuperX from Cannondale features market, the SuperX from Cannondale features a full carbon frame and fork, keeping weight a full carbon frame and fork, keeping weight a full carbon frame and fork, keeping weight a full carbon frame and fork, keeping weight a full carbon frame and fork, keeping weight a full carbon frame and fork, keeping weight a full carbon frame and fork, keeping weight

to an absolute minimum, with oversized to an absolute minimum, with oversized to an absolute minimum, with oversized to an absolute minimum, with oversized bottom bracket and carefully engineered bottom bracket and carefully engineered bottom bracket and carefully engineered

commute, the SuperX commute, the SuperX commute, the SuperX is the consummate and is the consummate and is the consummate and is the consummate and

Price: £1,999.99Tel: 01202 732288

Ultimate Fitness Experience

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Experience the ultimate in outdoor activity in the Shropshire hills and challenge yourself with an exciting approach to fitness:■ Woodland Obstacle Course■ ‘Tyre’d Out Training’ using a variety of tyres!■ Mountain Biking in the stunning Shropshire hills.■ Unique camping experience in our PODS■ Relax in the comfort of our on-site country pub!Super Saturdays, Activity Days& Weekends, Corporate Events, Stag/Hen, Bespoke Events.

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TrainingGet yourself fitter and do even more outdoors

how tonordic ski

s k i l l t r a i n i n g

Cross-country skiing is the ultimate full-body workout. It requires co-ordination, balance, power and strength, plus fantastic aerobic

conditioning – especially as you’ll sometimes be skiing at altitude. It puts demands on your quads, your glutes, your hip area, your lower back and shoulders. That’s why cross-country skiers have some of the highest VO2 max levels (a measure of oxygen consumption during exercise, and so of physical fitness) among endurance athletes.

Technique falls into two types — classic and freestyle. ‘Classic’ is where you follow tracks cut into the snow – and is also the traditional technique used on long journeys away from the groomed trails. ‘Freestyle’ or ‘skate’ developed in the mid-1980s, and involves a technique akin to inline blading. Possible only on groomed trails, it is more demanding on upper-body strength and the quads, but is much quicker.

Meet Bernie shrosBreePart of the Marines’ cross-country ski expedition (see page 106), Bernie is a

former British Nordic ski champion and a performance coach: bernieshrosbree.com

PiC

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cross-counTry: classic sTyle 1 Push off with one leg and transfer your weight onto the other ski, using opposite arm-to-leg poling for balance. it’s a ‘kick and glide’ movement. 2 Think of your ski as an aeroplane landing and suddenly taking off again. as it comes in to land, you rotate the hips, transfer your weight, and the ski should accelerate past on the ground. 3 Try to hold the glide, staying on one ski for as long as possible.4 Push off and transfer your weight back onto the other ski.

cross-counTry: skaTe sTyle1 similar to rollerblading, this is a combination of kicking and gliding, but the difference is you use longer poles, which extends your glide on each ski. 2 To push off, use a combination of poling techniques.3 Transfer your weight onto one ski. unlike classic, your skis go out in a v-shape. your head should be over the weighted ski. 4 Hold the glide for as long as possible before poling and transferring your weight to the other side.

Plus roller skiing, your firsT 10k run, cycling workouT

ExclusivE

outdoor fitnEss

prEviEw

gEaR tEstsOur authoritative gear tests identify the products that will genuinely enhance your performance so you can spend your hard-earned cash wisely. Don’t buy until you’ve read these reviews.

in EvErY issuE






into your biking!

NEW MAGAziNE






training plan


the Brownlees


the Marines

swiMMing the aMazon



coMpression kit


2012

iss

ue 4

feb-mar

2012£3.99

ou

td

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ON SALENOW

Iss

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c y c l I N G


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and first marathon



my FiTnEss rEGimE

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min

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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

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feb-mar

2012£3.99

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ADVANCED EVENTS NUTRITION

High5 has been chosen as the on-course nutrition at these key events.High5 is a British company dedicated to providing sports nutrition that is scientifically formulated to work, be exceptionally easy on the stomach and taste great. To ensure the highest standards, products undergo rigorous testing both in the lab and with athletes in competition.

EnergyGelLight and smooth gelwith real fruit juiceA fast acting high carb’ gel. It’s smooth and has real fruit for a fresh taste. It’s not thick or too sweet and it’s very easy on the stomach. Also available with a caffeine kick.

EnergySource2:1 fructose energy drinkEnergySource is the latest generation of sports drink. It contains 2:1 fructose for up to 40% more energy and fluid delivery, and it’s very easy on the stomach.

You MUST download these FREE nutrition guides if you want to race faster, finish

stronger and enjoy your event more! http://tinyurl.com/racefasterguides

For more information visit: www.highfive.co.ukID:SM0645-RD-OFESD#1-[071211]

10/3 Dambuster Duathlon

24/3 Clumber Park Classic Duathlon

14/4 Challenge Fuertaventura

28/4 Ashbourne Duathlon

7/5 Ashington Sprint Triathlon

26\5 Speedo Big Triathlon Nottingham

27\5 Challenge Barcelona-Maresme

3\6 QE2 Sprint Triathlon

3\6 Challenge Cairns

10\6 Challenge Kraichgau

16\6 Dambuster Triathlon

17\6 Challenge Aarhus

1\7 The Outlaw Triathlon Long Distance

1\7 Northumberland Triathlon

8\7 Challenge Roth

29\7 Blithfield Olympic Triathlon

12\8 Challenge Copenhagen

19\8 Challenge Vichy

25-26\8 Club Relay Champs

2\9 Challenge Walchsee-Kaiserwinkl

8/9 Vitruvian Triathlon

16/9 Challenge Henley

30/9 Challenge Barcelona-Maresme

12/2 Evans Ride it! Watlington

26/2 Hell of the Ashdown

18/3 No Excuses Sportive

25/3 Wiggle Cheshire Cat

25/3 Evans Ride It! Woking

15/4 New Forest Spring Sportive

29/4 Wiggle Cornwall Tor

13/5 Jurassic Beast

20/5 Wiggle Wild Edric

17/5 King of the Downs

27/5 Wiggle Tour of the Peak

10/6 Sussex Surrey Scramble

17/6 Wiggle Flatout in the Fens

23/6 The Long One

24-30/6 Schwalbe Tour Transalp

8/7 Wight Ferry Sportive

19/8 King of the Pennines

9/9 Steeple Chase Sportive

7/10 New Forest 100

27/5 Edinburgh Marathon

22-24/6 Zugspitz Ultratrail

4/7 Salomon 4 Trails

1-8/9 Gore-Tex Transalpine Run

14/10 Leicester Marathon

29/10 Dublin Marathon

11\2 Evans Ride it! Watlington

11\3 Southern Rough Ride

8\4 MTB Marathon Bulith Wells

14\4 New Forest Spring MTB

28\4 Ups & Downs MTB

20\5 MTB Marathon Selkirk

6-9\6 Craft Bike Trans Germany

14-21\7 Craft Bike Transalp

16\9 MTB Marathon Ruthin

6\10 Evans Ride it! Cannock



http://www.highfive.co.uk/zero.php

C o m p r e s s i o nC l o t h i n g

Words Paul Larkins Pictures Jacques Portal

It boosts performance, cuts fatigue and helps rid your muscles of evil

toxins. A good set of compression kit is the best £100 you’ll ever spend

G E A R T E S T

The science behind compression clothing is astounding. These magic fabrics maintain an ideal core body temperature, which sports science

has time and again shown boosts performance. They reduce muscle vibration, saving you energy, and help flush your muscles of performance-sapping lactic acid – all in a shirt and leggings.

Before you buy, ask a couple of key questions. First, how are you going to use the clothing? This kind of gear is super-efficient at temperature maintenance, so if you overdress, you’ll cook in minutes. A thermal compression layer plus a light outer layer (a breathable fleece or light windproof jacket) will cope with most of what Britain can throw at you.

Second, what’s the aim of your workout? A long, easy ride is very different from an intense 45-minute uphill run. Compression clothing offers varying levels of support, flushing your muscles for recovery at one extreme and holding them in the perfect position at the other. Here we’ve tested gear designed to maintain temperature, support your muscles and wick away sweat.

continues over>


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continues over>


2012





Mountain MayheM


79 78 | outdoor fitness feb-mar 2012 feb-mar 2012 outdoor fitness |

Big RiveR Man




Words Dominic Bliss

h y b r i d

Raleigh URban 4 £400 Designed for both commuting and country tracks, the Urban 4 is fourth in a line-up of six hybrid bikes produced by Raleigh. The Urban 4 features an aluminium frame and cromoly fork in a matte grey finish. The Shimano gearing offers 24 speeds with a triple chainset and the same broad range as the Kona making it great for hilly commutes and those new to cycling who may still be working on their fitness.

As with the Kona, the shifters come with numbered gear indicators and are easy to operate – our test bike moved from gear to gear very smoothly. The upright riding position of the Urban 4 is similar to that of the Kona’s, but the Raleigh is the only hybrid on test to have an adjustable stem that allows you to raise or lower the handlebars so you can really fine-tune your riding position.

Once pedalling, the Urban 4 is a bike that you simply forget you are riding as you whizz along taking everything in. It feels quick on the roads and handles itself well over rougher surfaces and towpaths and copes well with the odd pothole strike, where it’s tough wheels and stability are both a major boon. The 38mm wide tyres with reflective sidewalls help to smooth out the ride whilst offering plenty of grip on a variety of surfaces, and the brakes offer ample stopping power with plenty of bite and feel.

Verdict: An upright and well-proportioned bike with the welcome versatility of an adjustable stem.

h y b r i d

CaRReRa gRyphon £370 The hourglass shaped head-tube, flattened down-tube and flared chain stays combined with a beefed-up alloy fork give the Carrera an attractive shape and the look of a more expensive frame. With its flat handlebar, the Gryphon’s riding position is more head down than the Kona or Raleigh, lending itself well to a rapid rip through the town without sacrificing too much long range comfort. The Shimano shifters are snappy and crisp to use but changing gear on our rear derailleur required noticeably more effort than on the two other bikes on test. The Gryphon also has eight fewer gears than its two rivals but even with its narrower range we didn’t have any problems finding a suitable gear throughout testing.

Its 28mm tyres and aero wheel rims combine to aid both acceleration and outright speed, making the Carrera perfect for nipping through gaps in traffic. The steering is precise and responsive, ideal for any busy commute. The slicker tyres don’t offer the same level of grip as those found on the other two bikes but are still suitable for towpaths and hardpack routes. The tyre choice also means that more road vibrations are transmitted through the frame to the rider, but the comfortable saddle goes some way to alleviating this. Braking is a serious strong point for the Gryphon with the mechanical disc brakes offering a huge amount of stopping power that is easy to modulate thanks to the long brake levers. As a complete package the Gryphon comes out on top in our test.

Verdict: A great value, super-speedy flat handlebar hybrid with top specification. Highly recommended.

h y b r i d

Kona Dew £400Kona, perhaps best known for its mountain bikes, also has a range of town bikes with the Dew positioned one up from the base entry model in its extensive range.

The aluminium frame is paired with Kona’s P2 cromoly forks and both are finished in an unassuming dark blue with a selection of light blue and white graphics. The gearing is mostly Shimano with shifters that are easy to operate and have numbered indicators to tell you what gear you are in. With 24 gears on offer and a wide-ranging cassette, the Kona has a gear for virtually every scenario, so it’s ideal for anyone worried about their fitness or new to commuting by bike, as well as for hilly rides.

The riding position is fairly upright compared to the Carrera, so vision in traffic is excellent and inspires confidence. Pay attention to the frame size though before you buy – in a size that ought to have fitted us the distance between saddle and handlebars felt too short. Beyond this the Kona handles well and its 35mm tyres offer a generous amount of grip whilst absorbing road vibrations.

The Dew would be equally at home on the road as it would a towpath or hardpack trail. Tektro brakes offer plenty of stopping power and Kona’s own branded silver finishing kit (stem, handlebars and saddle) match the blue colour scheme well.

Verdict: A superb commuter bike for the new rider – but try before you buy as correct frame size is vital

s p e c i f i c a t i o n nnnnnnnns p e c i f i c a t i o n nnnnnnnn d e t a i l s nnn1 Shimano shifters offer precise gear changes over a wide range of ratios2 Adjustable seat post and seat rails allow for different rider sizes

Weight 12.57kg with pedals Frame material 7005 Aluminum ButtedFrame sizes C46, C49, C53, C56, C59, C61cm Gears 24 Brakes Tektro M530 V-Brakes Wheels Formula hubs with Shining MT-20 rims eyelets for panniers Yes Secondary brake levers N/A More info konaworld.com/

d e t a i l s nnn1 Good quality cantilever brakes provide solid and secure performance2 Wide, dual-purpose tyres work well over a range of surfaces

Weight 13.06kg with pedals Frame material AL6061 Aluminium butted main tubesFrame sizes18”, 21”Gears 24 Brakes Shimano Acera V-Brakes Wheels Shimano RM30 hubs, Accedo alloy rimseyelets for panniers Yes Secondary brake levers N/A More info Raleigh.co.uk

s p e c i f i c a t i o n nnnnnnnn d e t a i l s nnn1 Mechanical disc brakes offer masses of stopping power 2 Flat handlebars feature neat thumbshifters and ergonomic levers

Weight 12.29kg with pedals frame material 6061 AluminiumFrame sizes S(17”), M(19”), L(21”)Gears 16 brakes Tektro Lyra Mechanical disc Wheels Alloy hubs with alloy double wall rimseyelets for panniers Yes Secondary brake levers N/A More info halfords.com

21

2121

7/10r a t i n G 8/10r a t i n G

9/10r a t i n G

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continues over>


2012





Mountain MayheM


79 78 | outdoor fitness feb-mar 2012 feb-mar 2012 outdoor fitness |

Big RiveR Man




Words Dominic Bliss

h y b r i d

Raleigh URban 4 £400 Designed for both commuting and country tracks, the Urban 4 is fourth in a line-up of six hybrid bikes produced by Raleigh. The Urban 4 features an aluminium frame and cromoly fork in a matte grey finish. The Shimano gearing offers 24 speeds with a triple chainset and the same broad range as the Kona making it great for hilly commutes and those new to cycling who may still be working on their fitness.

As with the Kona, the shifters come with numbered gear indicators and are easy to operate – our test bike moved from gear to gear very smoothly. The upright riding position of the Urban 4 is similar to that of the Kona’s, but the Raleigh is the only hybrid on test to have an adjustable stem that allows you to raise or lower the handlebars so you can really fine-tune your riding position.

Once pedalling, the Urban 4 is a bike that you simply forget you are riding as you whizz along taking everything in. It feels quick on the roads and handles itself well over rougher surfaces and towpaths and copes well with the odd pothole strike, where it’s tough wheels and stability are both a major boon. The 38mm wide tyres with reflective sidewalls help to smooth out the ride whilst offering plenty of grip on a variety of surfaces, and the brakes offer ample stopping power with plenty of bite and feel.

Verdict: An upright and well-proportioned bike with the welcome versatility of an adjustable stem.

h y b r i d

CaRReRa gRyphon £370 The hourglass shaped head-tube, flattened down-tube and flared chain stays combined with a beefed-up alloy fork give the Carrera an attractive shape and the look of a more expensive frame. With its flat handlebar, the Gryphon’s riding position is more head down than the Kona or Raleigh, lending itself well to a rapid rip through the town without sacrificing too much long range comfort. The Shimano shifters are snappy and crisp to use but changing gear on our rear derailleur required noticeably more effort than on the two other bikes on test. The Gryphon also has eight fewer gears than its two rivals but even with its narrower range we didn’t have any problems finding a suitable gear throughout testing.

Its 28mm tyres and aero wheel rims combine to aid both acceleration and outright speed, making the Carrera perfect for nipping through gaps in traffic. The steering is precise and responsive, ideal for any busy commute. The slicker tyres don’t offer the same level of grip as those found on the other two bikes but are still suitable for towpaths and hardpack routes. The tyre choice also means that more road vibrations are transmitted through the frame to the rider, but the comfortable saddle goes some way to alleviating this. Braking is a serious strong point for the Gryphon with the mechanical disc brakes offering a huge amount of stopping power that is easy to modulate thanks to the long brake levers. As a complete package the Gryphon comes out on top in our test.

Verdict: A great value, super-speedy flat handlebar hybrid with top specification. Highly recommended.

h y b r i d

Kona Dew £400Kona, perhaps best known for its mountain bikes, also has a range of town bikes with the Dew positioned one up from the base entry model in its extensive range.

The aluminium frame is paired with Kona’s P2 cromoly forks and both are finished in an unassuming dark blue with a selection of light blue and white graphics. The gearing is mostly Shimano with shifters that are easy to operate and have numbered indicators to tell you what gear you are in. With 24 gears on offer and a wide-ranging cassette, the Kona has a gear for virtually every scenario, so it’s ideal for anyone worried about their fitness or new to commuting by bike, as well as for hilly rides.

The riding position is fairly upright compared to the Carrera, so vision in traffic is excellent and inspires confidence. Pay attention to the frame size though before you buy – in a size that ought to have fitted us the distance between saddle and handlebars felt too short. Beyond this the Kona handles well and its 35mm tyres offer a generous amount of grip whilst absorbing road vibrations.

The Dew would be equally at home on the road as it would a towpath or hardpack trail. Tektro brakes offer plenty of stopping power and Kona’s own branded silver finishing kit (stem, handlebars and saddle) match the blue colour scheme well.

Verdict: A superb commuter bike for the new rider – but try before you buy as correct frame size is vital

s p e c i f i c a t i o n nnnnnnnns p e c i f i c a t i o n nnnnnnnn d e t a i l s nnn1 Shimano shifters offer precise gear changes over a wide range of ratios2 Adjustable seat post and seat rails allow for different rider sizes

Weight 12.57kg with pedals Frame material 7005 Aluminum ButtedFrame sizes C46, C49, C53, C56, C59, C61cm Gears 24 Brakes Tektro M530 V-Brakes Wheels Formula hubs with Shining MT-20 rims eyelets for panniers Yes Secondary brake levers N/A More info konaworld.com/

d e t a i l s nnn1 Good quality cantilever brakes provide solid and secure performance2 Wide, dual-purpose tyres work well over a range of surfaces

Weight 13.06kg with pedals Frame material AL6061 Aluminium butted main tubesFrame sizes18”, 21”Gears 24 Brakes Shimano Acera V-Brakes Wheels Shimano RM30 hubs, Accedo alloy rimseyelets for panniers Yes Secondary brake levers N/A More info Raleigh.co.uk

s p e c i f i c a t i o n nnnnnnnn d e t a i l s nnn1 Mechanical disc brakes offer masses of stopping power 2 Flat handlebars feature neat thumbshifters and ergonomic levers

Weight 12.29kg with pedals frame material 6061 AluminiumFrame sizes S(17”), M(19”), L(21”)Gears 16 brakes Tektro Lyra Mechanical disc Wheels Alloy hubs with alloy double wall rimseyelets for panniers Yes Secondary brake levers N/A More info halfords.com

21

2121

7/10r a t i n G 8/10r a t i n G

9/10r a t i n G

135 134 | outdoor fitness feb-maR 2012 feb-maR 2012 outdoor fitness |

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e x c l u s i v espeed upyour riding Team Sky training secrets for every cyclistr u n t h e w o r l dawesomeraces everest | Sahara | amazonc h a l l e n g eyour firsttriathlon 37 essential tips toguarantee a great debut


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a d v e n t u r earcticsurvivalStaying alive in the world’s harshest environment








e x c l u s i v espeed upyour riding Team Sky training secrets for every cyclistr u n t h e w o r l dawesomeraces everest | Sahara | amazonc h a l l e n g eyour firsttriathlon 37 essential tips toguarantee a great debut


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R u N N I N G step up a distanceYour first 10K, first half-marathon and first marathon



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If you would like more information about prostate cancer visit theProstate Cancer Research Centre’s website:www.prostate-cancer-research.org.ukFor a free copy of our booklet Treating Prostate Cancer – Questions & Answerscall: 020 7679 9366 or email: [email protected]

67 Riding House Street, London W1W 7EJ. Registered Charity No. 802545snowdon500

In the UK more than 35,000 men are diagnosed with prostatecancer every year. Once again we need your help to find a curefor this terrible disease by taking part in the 5th running of theSnowdon500 challenge.

Over the weekend of Saturday 19th & Sunday 20th May over500 people will be trekking to the top of the highest mountain inWales to raise vital funds for the Prostate Cancer Research Centre.Register now to join them and be part of this spectacular eventwhich has already raised over £600,000.

To register or find out more go towww.snowdon500.co.uk or call 07503 782616 foran information pack.

Trek to the summit of Snowdon in aid ofprostate cancer research on 19th and20th May 2012.

http://www.hellrider.co.uk

http://www.prostate-cancer-research.org.uk

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