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Issue 4
feb-mar
20123.99
-
Exclus
ivE
outdo
or fit
nEss
prEviE
w
WINWINTiTanium (Ti) QualiTies
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A fabulous titanium Lynskey Sportive frameBuild your perfect Bike around this sensational frame
For mustard-keen cyclists theres nothing quite like riding a bike that youve 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 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,
handlebars and a groupset (not included in this prize) worthy of this frame youll be looking at a bike worth close to 3,000. Building up this Lynskey Sportive really is your ultimate 2012 dream project.
Worth 1,300
CLICK TO SUBSCRIBE ANDsAvE uP to 50%
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
GET OUT, GET FITTER,LIVE MORE
NEWMAGAZINE
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
+ 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
977
2047
2420
02
>IS
SN 2
047-
2420
1 2
TOTAL WINTER FITNESS PLAN
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
TOTAL WINTER FITNESS PLAN
A D V E N T U R E
TOTAL WINTER FITNESS PLAN
THE WORLDS FITTEST MANUltra-runner Dean Karnazes training & stamina secrets
MOUNTAINBIKE FITNESS PROGRAMMEYour expert off-roadwinter cycling plan
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
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 programmerun 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 planwinter triathlontraining withthe Brownleescross-country skiing with the Marines
swiMMing the aMazonround 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
-
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
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 programmerun 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'straining planwinter triathlontraining withthe Brownleescross-country skiing with the Marines
swiMMing the aMazonround 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
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
ivE
outdo
or fit
nEss
prEviE
w
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 each set and 60 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 each set and 60 secs
between exercises
rest for 30 secs
between each set and 60 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
CLICK TO SUBSCRIBE ANDsAvE uP to 50%
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
GET OUT, GET FITTER,LIVE MORE
NEWMAGAZINE
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
+ 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
977
2047
2420
02
>IS
SN 2
047-
2420
1 2
TOTAL WINTER FITNESS PLAN
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
TOTAL WINTER FITNESS PLAN
A D V E N T U R E
TOTAL WINTER FITNESS PLAN
THE WORLDS FITTEST MANUltra-runner Dean Karnazes training & stamina secrets
MOUNTAINBIKE FITNESS PROGRAMMEYour expert off-roadwinter cycling plan
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
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 programmerun 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 planwinter triathlontraining withthe Brownleescross-country skiing with the Marines
swiMMing the aMazonround 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
-
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.
79 feb-mar 2012 outdoor fitness |78 | outdoor fitness feb-mar 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 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
59 feb-mar 2012 outdoor fitness |
| 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
w
escapeThe place where your nexT advenTure sTarTsTHIS ISSUEgreat sporting rivalries ........ 16man-flu mastered ......................... 18jon wilkins rugby fitness ..... 22rubbish fitness fads ................. 24 monty halls ..................................... 31
11 feb-mar 2012 outdoor fitness |
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
CLICK TO SUBSCRIBE ANDsAvE uP to 50%
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
GET OUT, GET FITTER,LIVE MORE
NEWMAGAZINE
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
+ 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
977
2047
2420
02
>IS
SN 2
047-
2420
1 2
TOTAL WINTER FITNESS PLAN
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
TOTAL WINTER FITNESS PLAN
A D V E N T U R E
TOTAL WINTER FITNESS PLAN
THE WORLDS FITTEST MANUltra-runner Dean Karnazes training & stamina secrets
MOUNTAINBIKE FITNESS PROGRAMMEYour expert off-roadwinter cycling plan
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
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 programmerun 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 planwinter triathlontraining withthe Brownleescross-country skiing with the Marines
swiMMing the aMazonround 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
-
escapeThe place where your nexT advenTure sTarTsTHIS ISSUEgreat sporting rivalries ........ 16man-flu mastered ......................... 18jon wilkins rugby fitness ..... 22rubbish fitness fads ................. 24 monty halls ..................................... 31
11 feb-mar 2012 outdoor fitness |
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.
in EvErY issuE
Exclus
ivE
outdo
or fit
nEss
prEviE
w
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
CLICK TO SUBSCRIBE ANDsAvE uP to 50%
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
GET OUT, GET FITTER,LIVE MORE
NEWMAGAZINE
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
+ 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
977
2047
2420
02
>IS
SN 2
047-
2420
1 2
TOTAL WINTER FITNESS PLAN
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
TOTAL WINTER FITNESS PLAN
A D V E N T U R E
TOTAL WINTER FITNESS PLAN
THE WORLDS FITTEST MANUltra-runner Dean Karnazes training & stamina secrets
MOUNTAINBIKE FITNESS PROGRAMMEYour expert off-roadwinter cycling plan
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
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 programmerun 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 planwinter triathlontraining withthe Brownleescross-country skiing with the Marines
swiMMing the aMazonround 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
-
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
-
Exclus
ivE
outdo
or fit
nEss
prEviE
w
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.
in EvErY issuE
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
CLICK TO SUBSCRIBE ANDsAvE uP to 50%
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
GET OUT, GET FITTER,LIVE MORE
NEWMAGAZINE
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
+ 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
977
2047
2420
02
>IS
SN 2
047-
2420
1 2
TOTAL WINTER FITNESS PLAN
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
TOTAL WINTER FITNESS PLAN
A D V E N T U R E
TOTAL WINTER FITNESS PLAN
THE WORLDS FITTEST MANUltra-runner Dean Karnazes training & stamina secrets
MOUNTAINBIKE FITNESS PROGRAMMEYour expert off-roadwinter cycling plan
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
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 programmerun 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 planwinter triathlontraining withthe Brownleescross-country skiing with the Marines
swiMMing the aMazonround 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
-
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
-
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
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.
in EvErY issuE
Exclus
ivE
outdo
or fit
nEss
prEviE
w
CLICK TO SUBSCRIBE ANDsAvE uP to 50%
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
GET OUT, GET FITTER,LIVE MORE
NEWMAGAZINE
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
+ 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
977
2047
2420
02
>IS
SN 2
047-
2420
1 2
TOTAL WINTER FITNESS PLAN
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
TOTAL WINTER FITNESS PLAN
A D V E N T U R E
TOTAL WINTER FITNESS PLAN
THE WORLDS FITTEST MANUltra-runner Dean Karnazes training & stamina secrets
MOUNTAINBIKE FITNESS PROGRAMMEYour expert off-roadwinter cycling plan
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
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 programmerun 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 planwinter triathlontraining withthe Brownleescross-country skiing with the Marines
swiMMing the aMazonround 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
-
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
-
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.
in EvErY issuE
Exclus
ivE
outdo
or fit
nEss
prEviE
wPROUD 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
CLICK TO SUBSCRIBE ANDsAvE uP to 50%
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
GET OUT, GET FITTER,LIVE MORE
NEWMAGAZINE
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
+ 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
977
2047
2420
02
>IS
SN 2
047-
2420
1 2
TOTAL WINTER FITNESS PLAN
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
TOTAL WINTER FITNESS PLAN
A D V E N T U R E
TOTAL WINTER FITNESS PLAN
THE WORLDS FITTEST MANUltra-runner Dean Karnazes training & stamina secrets
MOUNTAINBIKE FITNESS PROGRAMMEYour expert off-roadwinter cycling plan
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
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 programmerun 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 planwinter triathlontraining withthe Brownleescross-country skiing with the Marines
swiMMing the aMazonround 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
-
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 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
-
79 feb-mar 2012 outdoor fitness |78 | outdoor fitness feb-mar 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 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.
in EvErY issuE
Exclus
ivE
outdo
or fit
nEss
prEviE
w
CLICK TO SUBSCRIBE ANDsAvE uP to 50%
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
GET OUT, GET FITTER,LIVE MORE
NEWMAGAZINE
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
+ 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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TOTAL WINTER FITNESS PLAN
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
TOTAL WINTER FITNESS PLAN
A D V E N T U R E
TOTAL WINTER FITNESS PLAN
THE WORLDS FITTEST MANUltra-runner Dean Karnazes training & stamina secrets
MOUNTAINBIKE FITNESS PROGRAMMEYour expert off-roadwinter cycling plan
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
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 programmerun 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 planwinter triathlontraining withthe Brownleescross-country skiing with the Marines
swiMMing the aMazonround 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
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79 feb-mar 2012 outdoor fitness |78 | outdoor fitness feb-mar 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