OCR Radio | by TheAthElite

Of all the TV appearances we (yes, Stephen and I have been on ALL of the same shows over the past couple years) have been on, this one was by far the most physically demanding. While the episode only shows about 2 minutes of wrestling, we really went on for a good 6-7 minutes. In […] The post Broken Skull Challenge… It’s Not Over Until It’s Over first appeared on TheAthElite.

The next evolution in athletic conditioning. Nicole Kifer has been a certified personal trainer since 2007 (NASM). In her 10 years in the fitness industry, she has also extended her knowledge by getting certified as a Corrective Exercise Specialist, Fitness Nutrition Consultant, Spartan SGX Coach, Heart Rate Performance, and Reactive Training Specialist. Quote of the show… “Once I did my first Spartan Race, I realized it wasn’t about the running as much as it was about teamwork and overcoming obstacles.” Take a listen to this episode where Nicole covers the following topics: ?? How to get started in obstacle course racing. ?? Nutrition basics for obstacle course racing. ?? Racing techniques especially for the non-runners. ?? What’s the difference between racing Spartan Open versus Spartan Elite. ?? Where to train for OCR in the San Diego area. ?? How can the listeners find more information about you and your obstacle course race training facility? Website: http://www.platinumpersonaltraining.us/ Facebook: https://www.facebook.com/evolveoutsidethegym Instagram: https://www.instagram.com/platinumpersonaltraining/ Twitter: https://twitter.com/kiferthoughts YouTube: https://www.youtube.com/channel/UC5t2Zjt4w1B90wX5PtoaU9A The post OCR Radio 07: OCR Training in San Diego with Nicole Kifer appeared first on TheAthElite.

The next evolution in athletic conditioning. Mike and Brett are the go-to guys for kettlebell training in Charleston. I had the pleasure of attending their training facility when I lived there, and thought they would be perfect guests to talk about the benefits of kettlebell training for obstacle course racing athletes. Quote of the show… “Quality movement trumps everything.” Take a listen to this episode where Mike and Brett cover the following topics: ?? How is kettlebell training helpful for obstacle course race training? ?? What are some of the most common mistakes you see when someone is getting started with kettlebells? ?? How can kettlebell training help running? ?? Which certifications are the best? Strong First ?? How can the listeners find more information about you and your KB specific training facility? Website: http://charlestonkettlebellclub.com/ Facebook: https://www.facebook.com/charlestonkettlebellclub/ Instagram: https://www.instagram.com/charlestonkettlebellclub/ Twitter: https://twitter.com/chskettlebell YouTube: https://www.youtube.com/user/profitcharleston   The post OCR Radio 06: Kettlebells for OCR Training with Charleston Kettlebell Club’s Mike & Brett appeared first on TheAthElite.

The next evolution in athletic conditioning. Julie’s athletic experience extended all the way to playing professional volleyball in Spain prior to a career-ending injury and doctor’s orders of stop everything you are doing if you don’t want to be in constant pain. That’s a tough pill to swallow for any athlete and as a 23 year old professional athlete, Julie wasn’t willing to give it all up. So, what did she do? She started learning as much as she could about the human body, corrective techniques, proper movement principles, and everything in between. Quote of the show… “You can’t just tell someone to not do something when this is their entire life.” Julie Pitois is the founder of Pro To Col Sports Systems here in San Diego. Julie is a Certified Orthopedic Manual Integrative Therapist, Certified British Sports Therapist, Active Isolated Stretch Certified, Rocktape Certified, SFMA Level 1 & 2 Certified. Listen to how Julie’s personal pain lead her to her profession and how you can benefit from learning how to walk, stand, and sit properly so you don’t end up side-lined due to a preventable injury. Julie has assembled an entire team to ensure you receive the best possible care. The Pro To Col Sports System team specializes in performance enhancement, functional movement, strength and conditioning, postural assessment, injury reduction, orthopedic manual therapy, massage therapy, active isolated stretching and medical cupping. Take a listen to this episode where Julie Pitois covers the following topics: ?? Are you tired of your health professionals fighting over who is right while you are sitting on the side-lines still injured? ?? Have you been trying to fix yourself through google searches? ?? Have you ever been told you are quad dominant? Do you know how to actually activate your glutes? ?? Pain is NOT just weakness leaving your body… Did you know pain alters your motor control? This is what leads to injury. ?? Can you hang??? Julie covers shoulder stabilization… CRITICAL for obstacle course racers. ?? Gain strength instantly with proper muscle activation. ?? Podcast referenced in episode: How to Get Stronger at Pull-Ups ??How can someone find more information about you? Website: http://www.protocolsportsystems.com/ Facebook: https://www.facebook.com/PRO-TO-COL-Sport-Systems-1491433827843379/ BOOK NOW The post OCR Radio 05: How to Optimize Your Body’s Potential appeared first on TheAthElite.

The next evolution in athletic conditioning. As an athlete, you have most likely sustained an injury. As an obstacle course racing athlete, you have probably sustained more than the average athlete. We are pretty familiar with the recommendations our doctors give us when we sustain an injury, but what about the psychological aspects of an injury? Another topic seldom covered, but oh so relevant is post-race and/or off-season blues. Have you ever worked so hard for something only to feel even worse after you have finally accomplished your goal? Quote of the show… “Do the weird shit.” Take a listen to this episode where Dawn Lanaville covers the following topics: ??How to mentally navigate an injury, and off-season or post-race blues. ??First I want to talk about injuries. I think we are far more familiar with the physical piece of recovering from an injury than we are the mental/emotional side of it. ??What are some of the challenges we face from a psychological standpoint when recovering from an injury? ??What advice would you give to an athlete who is recovering? How can we turn this, “oh shit” into a blessing? ??Let’s move on to off-season or post-race blues. I read a post right after the Spartan World Championships where a woman was questioning why she felt sooooooo blah after the race when she felt like she should be feeling on top of the world. Several other people chimed in saying the same thing and questioned if they were coming down with something. And others said they kind of waivered between anxious and depressed. Could you talk about why this happens? Initial thoughts are lack of immediate goal to fixate on, possible burnout due to high training intensity prior to the race, actual illness due to our immune systems taking a hit from the extreme exertion, etc. ??What are some things we can do to get back on track, start feeling better, or at least feel better about the time we are taking off? ??Link to Athletes with Eating Disorders Podcast Episode. ??How can someone find more information about you? Instagram: https://www.instagram.com/psyfitblog/ Blog: http://www.psyfitblog.com/ The post OCR Radio 04: Navigating Injuries, Off-Season & Post-Race Blues appeared first on TheAthElite.

The next evolution in athletic conditioning. Learn this technique ONE TIME and move better for the rest of your life. David Weck is the inventor of the BOSU Ball. You know… that blue half-dome you see EVERYWHERE and probably even own yourself. David has gone on to invent other game-changing pieces of equipment and has been studying running technique in a way most of us study our social media. A lot. I had the honor and privilege of being interviewed at the same time as David on the local ESPN Radio show, Live Well San Diego. I just had to see if he would share his knowledge of running with the listeners of the Stop Chasing Skinny Podcast. Listen to this week’s episode on the topic of the Weck Method. Very few guests have left me speechless, but I was so blown away by all of the valuable information David shared with us, all I could say was, WOW! It’s that good. Quote of the show… “Head over foot is the #1 cue that reigns supreme and if you don’t do it, you aren’t running your best.” Take a listen to this episode where David Weck covers the following topics: ??We place a lot of time, attention, and focus on training plans that include times, distances, intensities, and intervals. After talking to you, I’m seeing that we are really missing the bigger picture by only focusing on these aspects. Can you talk to us about form? ??You are the inventor of that amazing blue half dome called the BOSU Ball (which I have yet to meet someone who hasn’t used one). Where did this invention originate? ??What else do you have available for us to train and warm-up with? After our interview on the local ESPN Radio station, I saw one of your Weck Method RMT Clubs in the gym. Can you tell us about this and how obstacle course racers who do things like swing from monkey bars and ropes may benefit? ??Can you tell us about the running clinics you have coming up here in San Diego and any other training opportunities your company offers? Website: https://www.weckmethod.com/ Facebook: https://www.facebook.com/WeckMethod/ Upcoming WeckMethod Running Clinic in San Diego: https://www.weckmethod.com/services/proper-running-form-proper-running-technique-distance-running ESPN Radio Interview with David Weck (audio): ESPN Radio Interview with David Weck (video): The post OCR Radio 03: Running Form for Obstacle Course Racers appeared first on TheAthElite.

The next evolution in athletic conditioning. Sarah Duvall: Physical Therapist: Personal Trainer An adventure sports athlete at heart, Sarah takes functional training to a whole new level. With over 15 years of experience in the health and wellness field, as well as a Doctorate in Physical Therapy, Sarah knows what it takes to overcome injuries. In her unique approach to treating patients, she believes in teaching. Fully understand every aspect of the injury is a necessity to complete healing. When she is not hanging off the side of a mountain, Sarah enjoys writing and presenting at www.CoreExerciseSolutions.com and figuring out how her patients can continue to pursue their dreams and lead an adventurous life full of confidence and injury free. Quote of the show… “Loosen up that grip and you will last longer.” Take a listen to this episode where Dr. Sarah Ellis Duvall covers the following topics: ??First let’s start with talking about your extensive background in physical therapy and helping patients fix themselves then we can get into how people should be training and performing so they don’t end up needing to see you for repairs.  ??What are the common mistakes you see people making when they are trying to perform tasks such as pull-ups or swinging from monkey bars? ??What is the best way to train for this type of movement?  ??Are there specific warmup exercises you recommend?  ??Not really, so you may want to take out this question.  ??What if someone is completely new to overhead movements? Where should they start? ??Who is most likely to injure themselves? ??As someone progresses, what are some intermediate exercises that will build strength? Many of us tend to purely go for high volume training, AKA more reps. More isn’t always better, right? ??Where can the listener find more information from you? Pelvic Floor Podcast Interview: http://www.skfitlife.com/pelvic-floor-exercises-and-health/ Facebook: https://www.facebook.com/coreexercisesolutions LinkedIn: https://www.linkedin.com/in/sarah-ellis-duvall-24889816/ Website: http://www.coreexercisesolutions.com Twitter: https://twitter.com/coreXsolutions The post OCR Radio 02: The Secret to Mastering the Monkey Bars and All Other Hanging Obstacles appeared first on TheAthElite.

The next evolution in athletic conditioning. You may have seen the show, but did you hear the behind the scenes stories during filming? We raced as the Charleston Warriors in Season 1 and we lived to tell about it, so Elea came onto OCR Radio to share more about her race experience on that freezing cold day in December. This was unlike any other experience and per usual, we had a blast doing it. Some people may even call it funishment. Quote of the show… “As a kid, I always got in trouble for ripping my pants.” Take a listen to this episode where Elea Faucheron covers the following topics: ??What to expect during the filming of the Spartan Ultimate Team Challenge. ??How the Charleston Warriors OCR team was formed. ??End of season injuries. ??How we trained for the Spartan Ultimate Team Challenge. ??Only 10-12 days of notice on wearing just a sports bra and spandex shorts to race in December… under barb wire… jumping into a lake… ??How cold was that dunk wall? ??The connection between entrepreneurship and sports. ??Burnout symptoms and how Elea overcame burnout. ??Link to From Surviving to Thriving After Burnout Interview ??How can someone find more information about you? Facebook: https://www.facebook.com/movethinksmile/ Instagram: https://www.instagram.com/movethinksmile/ Website: www.movethinksmile.com and read her Oblique Article The post OCR Radio 01: NBC Spartan Ultimate Team Challenge Behind the Scenes appeared first on TheAthElite.

Are you trying to figure out what to expect at an obstacle course race? Listen here to Part 2 of our 12-Part Getting Started in Obstacle Course Racing Series to see:   ⚡️ when to arrive to the race ⚡️ is buying VIP parking worth it ⚡️ what to do for a warm-up ⚡️ where to take your best race […] The post What to expect at an obstacle course race? Getting Started in OCR Series Part 2 of 12 first appeared on TheAthElite.

The next evolution in athletic conditioning. It’s not rocket science… While there is a lot that goes into nutrition, you really don’t have to be a rocket scientist to know how to fuel your body. As athletes, we are always pushing for an edge… more… better… faster, but when we get down to it, if we aren’t covering the basics, the rest won’t matter. What does covering the basics look like? Protein… The building blocks of muscle. There are tons of calculators out there that will tell you exactly how many grams of protein you need for your body weight and based on your goals. As a former figure competitor and competitive fitness coach, I know all too well about measuring, weighing, and timing grams of protein. Those days are long gone and I no longer have to obsess about such numbers because I boiled it all down to I consume 15-30 grams of protein in 3-5 meals each day depending on my level of activity and how much sleep I’ve gotten. Carbohydrates… This includes fruits, veggies, and starches such as rice, oats, potatoes, winter squash, etc. Like protein intake, you can calculate your recommended. That’s a great way to get a feel for what your body needs and to bring awareness to portion size, but at the end of the day, most of us aren’t going to measure, weigh, and log our food. Just like protein, I have some sort of carbohydrate in each meal. Sometimes it is a starch, like sweet potato, and sometimes it is fruit, but I try to have green veggies in just about every meal I eat. Even in my shakes… if you don’t like the kale in your shake, opt for frozen spinach. You can’t even taste it! The biggest thing to watch out for here is PROCESSED foods… if it had to go through a process, it is processed. Fats… Fat doesn’t make fat, so eat it! Fats are incredibly important for our health and our happiness, but we need to watch out for which kinds of fats. This is always up for debate, so be careful what you read. As a general rule, stick with good fats such as avocados, raw nuts (roasting can damage the fats), coconut oil, and grass fed butter. More and more research shows that olive oil shouldn’t be used for cooking, and shouldn’t be used as much as we have been using it in general. Fats also keep you satiated, so if you have some mean sugar cravings, take a look at your fat intake. Increasing your fat intake a bit may be all you need to change. Stephanie’s Daily Nutrition Give or Take… 6AM IsaLean Pro Shake + 1/2 avocado +1/4 cup blueberries + 1/2 cup frozen kale or spinach +1/4 cup frozen beets 9AM 3 Eggs + 2 slices bacon +1/2 grapefruit 12PM 6 ounces protein (chicken or fish) + at least 2 cups of greens + 1/2 medium sweet potato 3PM IsaLean Shake + 1/2 avocado +1/4 cup blueberries + 1/2 cup frozen kale or spinach + 1/4 cup frozen beets 6PM 5 ounces grass fed beef + 1 cup of green veg + 1/2 cup brown rice 9PM 3 egg whites + 1T coconut oil We use plenty of pink himalayan sea salt! Stephen’s Daily Nutrition Give or Take… Steve’s nutrition is very similar with larger portions to fuel the extra muscle he carries. Pre-Race Nutrition Pickle juice and chicken broth are incorporated into the week of race nutrition. Sodium is your friend when you are getting ready for an obstacle course race.  Your pre-race nutrition should be pretty much the same as your daily nutrition, but maybe add in an extra sweet potato before you go to bed. For breakfast, race with the same fuel you have been training with. Race day is never a good time to change ANYTHING. Not your food… Not your gear… During Race Nutrition This is an area where athletes really like to experiment, but please experiment in training first! We prefer to run on fats for the first part of the race and then switch over to carbs for energy during the second half if the race is longer than a Sprint distance. Some of the Supers can be fueled the same way as a Sprint (run on your body’s stored energy = no need to fuel along the way), such as the Boston Super, but grueling Supers like PA and VA need serious race fuel. Check out this article on using fats during a race to see what we are talking about: http://www.bengreenfieldfitness.com/2013/05/low-carb-triathlon-training/ Protein bars are excellent for stuffing into your hydration pack or a zipper pocket. Our favorites include Exo Protein Bars (enter the code THEATHELITE to get 20% off) and Isagenix Meal Replacement Bars. Some people prefer GU paks. We love individual packs of cashew, almond, and chocolate coconut butter. The Shot Bloks handed out on some courses have saved us more than a few times. Why risk it? Take your own. PS… I don’t think you get any more Spartan than eating cricket protein. AROO! Crickets aren’t just for military survival training. Post-Race Nutrition As much as you want to have that free beer they give you after a race, there couldn’t be a worse time to consume alcohol. You have just caused major damage to your muscles and they are primed to receive anything you give them. Loading them up with a toxin like alcohol will not only delay your recovery but could cause even more damage to your muscle tissue. A liquid meal replacement shake is ideal since your body will not have to break down the food in order to use the nutrients. We prefer Isagenix IsaLean Shake and/or IsaLean Pro Shake. It doesn’t contain any artificial flavorings or sweeteners either. Enjoy a nourishing meal post race. Your body will gobble up those nutrients and put them to work. Something like a big, juicy grass fed burger or steak is ideal. Add sweet potato fries to the order and your body will be satisfied. Things to avoid post-race would be large amounts of refined/processed sugars and alcohol. Other than that, you really can’t go wrong. Oh and large amounts of dairy can cause gastrointestinal distress. Skip the gallon of ice cream. Think of your post race meal as refueling versus rewarding. Pre-Workout Supplements AVOID THEM!!!! Here are some links for why… Short version is that they are dangerous and will make you feel exhausted in the long-term: BCAA’s IF you take a protein powder supplement AND it is of great quality, you will not need to take a separate BCAA. BCAAs sold on their own almost always contain some sort of artificial sweeteners and/or artificial flavors. The supplement industry saw that there was a health benefit to BCAAs, so they figured out how to create them using a synthetic process and market them. Synthetic means your body doesn’t use them the same way it uses naturally occurring BCAAs. The supplement industry is tricky… since it is not regulated by the FDA, they can pretty much say what they want and not really have to prove it. In the case of BCAAs, they can market the benefits of BCAAs (as in when studies were done using natural BCAAs) while selling the synthetic version. Pretty tricky, huh? Which brings me to protein powders… Protein Shakes We are asked this question ALL of the time. Which protein powder is the best? As you can imagine, there are thousands to choose from, so we will give you a list of what to avoid and what you want. AVOID: SOY!!! For every reason from soy contains phytoestrogens to it is cheap and the body doesn’t use it well to most of it is genetically modified, soy is by far the worst protein powder choice. Not sure what I’m talking about? Just google dangers of soy. Artificial Flavors/Colors – these chemicals wreak havoc in our bodies… Artificial Sweeteners – I will let some artificial flavor/color slide, but never artificial sweeteners. Especially sucralose, aka Splenda and this is why: Sucralose is highly processed with 3 chlorine atoms. It is simply chlorinated sugar and has been shown to damage the thymus gland and inflame the liver and kidneys. Chlorine is a natural antiseptic that harms the human gut and destroys micro-flora leading to candida formation, irritable bowel syndrome, ulcerative colitis, Crohn’s disease, and obesity. FIND: Remember when I said there is no need to use BCAAs if your protein powder is of good quality? Find one that has a solid BCAA profile. Undenatured. Meaning it didn’t go through a superheating process. Most whey protein companies use this process because it is faster and cheaper. This process also makes the protein powder less bioavailable because the heating changes the molecular structure. Meal replacement shakes having too few calories, leaving you hungry and insufficiently fueled. A “meal” really needs to be a meal… as in over 200 calories. WE USE: As indicated above, we use Isagenix and have been since 2010. The post How to Fuel Your OCR – Getting Started in OCR Series Part 7 of 12 appeared first on TheAthElite.

Do you have what it takes to complete an obstacle course race? Listen here to Part 1 of our 12-Part Getting Started in Obstacle Course Racing Series to see if there is really anything to fear. Obstacle course racing started slowly for both of us. Stephanie did her first race in the fall of 2013 […] The post What does it take to complete an obstacle course race? Getting Started in OCR Series Part 1 of 12 first appeared on TheAthElite.

Steve and Steph are all too familiar with trying to juggle sport and life. Steve, an active duty Chief in the U.S. Coast Guard, spends over 200 days each year traveling all across the country; and prior to jumping on the treadmill of entrepreneurship, Stephanie spent over a decade deploying and working shift work before finding […] The post Meet Your OCR Radio Hosts first appeared on TheAthElite.

Welcome to OCR Radio. Our mission is to provide a relevant resource for you, the modern-day warrior – busy professional, stressed out parent, and someone looking for something to make you feel ALIVE again. Getting started in Obstacle Course Racing (OCR) with TheAthElite’s Steve and Steph, NBC’s American Ninja Warrior, Steve Austin’s Broken Skull Challenge, […] The post 12-Part Series on How to Get Started in Obstacle Course Racing first appeared on TheAthElite.

The next evolution in athletic conditioning. First realize that people will most likely look at you like you are completely nuts at first. It’s ok. We thought this sport was crazy at first too, and then we did our first race. We were hooked! Even if you train on your own, it is really great to find like-minded people who share your passion for getting down and dirty. Here are a few suggestions of where you may find such people: Meet-Up.com groups Running Clubs Triathlon Clubs Hiking Clubs OCR Clubs If there aren’t any in your area, start one! Or get a local trainer involved… this would be a great source of potential clients as well. Your Gym. If you belong to a gym, ask them if they could put the word out. It may even be a good opportunity for marketing their bootcamp or other related training programs. Social Media: Facebook Groups such as Spartans of the Northeast, Spartans of the South, Spartans of the West, etc. Search hashtags on Twitter or Instagram. You will find tons of virtual friends under tags such as #OCR #SpartanRace #ToughMudder #WarriorDash #BoneFrogChallenge #ocrtraining #spartantraining and about a hundred more. Other Possibilities: Look specifically for a gym that specializes in OCR. Bootcamps and CrossFit gyms are filled with other “gritty” people and may already be training for upcoming races. The “coach-finder” feature on the race organization’s website. Spartan’s coach-finder is excellent for displaying which coaches are in your area. I grew up on a farm where daily life resembles obstacle course race training. If this is you, enlist your family and friends. You will have a competitive advantage. Believe me! Make friends on the course! We run into people we’ve met at other races and on social media all the time. It’s really great to stand around and have a beer together after a race. Wear your race shirt! If other people you see out and about also race, there is a really good chance you two will start talking about OCR. Fair warning: if you are wearing your Spartan Finisher shirt (the shirt you get for completing the race), you will hear people say “AROO” to you. The appropriate response is an “AROO” back;-). This is a video of our first year of racing. As you can see, we enlisted many of our friends to join us. Thank you, John Pellecchia, for introducing us to this sport. Without you tricking Stephen into doing that first race with you, we wouldn’t be doing any of this! The post How to Find Other OCR Athletes – Getting Started in OCR Series Part 6 of 12 appeared first on TheAthElite.

The next evolution in athletic conditioning. Successful hydration starts long before race day… Many people think they can just start increasing their water intake the day before a race and call it good, but proper hydration starts well before that. How long before? Well, experts haven’t exactly nailed that down yet, but they do know we should be paying very close attention to our hydration for the entire week before a race. Even before that, but we are going to focus on the week prior since that week is make it or break it. So, how much water should you be drinking? The amount and frequency required for “proper hydration” is specific to each individual and varies based on age, sex, current level of fitness, the climate you live in, including the relative humidity, the type of work you do, your training regimen, your body composition, how much you are sleeping, what your nutrition looks like, your genetic predisposition, your metabolic rate, and other factors not mentioned here. Sounds easy enough to figure out, right? While we may not be able to prescribe the exact winning formula for you, we will talk about some of the things you can do to set yourself up for success. Do I Need a Sports Drink? Short answer: NO. Most sports drinks such as Gatorade, Powerade, Vitamin Water, and coconut water contain far too much sugar and can actually CAUSE dehydration. And if you think you can dilute them to decrease the sugar content, you are only kind of right. Diluting them also dilutes their sodium content, which you don’t actually want to dilute. High quality water is what you need to be drinking. Yes, we are concerned about potassium, sodium, and sucrose/glucose/amino acids, but drinking sports drinks with high levels of sugar will not solve these problems. We have included this link to the importance of magnesium, the balance of magnesium in our bodies, and what can go terribly wrong when we deplete our magnesium, which is exactly the problem too much sugar can add to. What Happens if I’m Not Hydrated? The initial indicators of not being hydrated include feeling like garbage. Dizzy, fuzzy headed, heavy, slow, and generally like you aren’t going to have a very strong race. Your ability to perform during the race will decrease while your perceived exertion rate will be at an all-time high. Imagine trying to drive 55mph while still in first gear. Nothing about that feels good! Having a bad or slow race is actually the best case scenario if you are dehydrated. The worst case is being hospitalized due to dehydration. Believe me… It happens faster than you can imagine and takes a lot longer to recover from than you might think. Add heat to the equation, and you can end up in a truly life-threatening situation with heat stroke. How Do I Hydrate The Week Before a Race? Start by taking an assessment. How conditioned are you? How strenuous is your day to day work? How hard are you training? What is your age? What is your level of fitness? What is the climate/elevation like where you live? What is the climate/elevation like where you will be racing? The older you are, the less conditioned you are, and the harder you are training and working on a daily basis, the more water you will need to drink. I always recommend shooting for a gallon and see how you feel. Some people will notice they spend ALLLLLLL day in the bathroom. We don’t want this. Some people will notice they have finished their gallon before they are even home from their work day. In this case, drink more. The main point when trying to figure out your hydration needs is to constantly self assess. Skip all alcoholic beverages at least 3-4 days before your race. During the Race We typically use our hydration packs for any course that is longer than 8 miles, or for the hot races. The thought process is that the hydration pack will not slow us down nearly as much as ending up dehydrated and trying to go 55mph while in first gear. Carrying the hydration pack also gives us a place to store any bars/gels/packets with us while we are racing. We have been known to add a little pedialyte to our hydration packs from time to time too. Just a little though. We also carry pickle juice in small containers in our hydration packs. If you’ve never tried this trick for cramps, you have to try it. We have said during so many races that pickle juice is the MVP. You can read more about how to prevent or end cramps while racing in this blog post.  If you want more… In the process of creating the outline for this topic of hydration, I came across this great blog post that gets a little more scientific about the who, what, when, where, why, and how of hydration without completely losing the reader in the science: http://www.mudandadventure.com/obstacle-race-hydration/ The post How to Hydrate and When to Hydrate for a Race – Getting Started in OCR Series Part 5 of 12 appeared first on TheAthElite.

The next evolution in athletic conditioning. How you train depends on where you are starting… The how to train for a Spartan Race, how to train for a Tough Mudder, how to train for a Warrior Dash, etc. questions all fall under the umbrella of how to train for an obstacle course race. While the question is simple, the answer isn’t quite as simple. It isn’t super complex either. Let’s take a look. The first things we must take a look at is your current level of fitness. If you are a beast in the weight room, I’m guessing you are going to be fairly strong on the obstacles, especially the ones that require lifting, pushing, pulling, and carrying heavy shit, but you may struggle a bit on the run. If, on the other hand, you are a light and fast runner, you may struggle a bit on the obstacles. Then there are the people in the middle who are literally just getting off the couch, or more likely out from behind their computer. I know you… I used to commute over 2.5 hours every day in bumper to bumper traffic of the Northeast to and from my desk job where I had 4 computer towers and 4 large computer screens for my work alone. If you fall into one of the first two categories, the first thing you need to do is start working on your weakness. Either lifters start running more or runners, start lifting. More details on that later. If you are truly just getting started, my biggest piece of advice is to really listen to your body. If it has been years since your arms have been in any position other than right in front of you, hanging your entire body weight from them on monkey bars will not get you strong. It will get you hurt. Free Resources Race organization resources. Nearly all of the large race organizations out there have some sort of free training resource available. Sign up on their email list and you will be surprised at how much super valuable free information they share. Some also offer free workout tours where you can get a workout in, connect with other racers, and meet some of the local trainers if you choose to pursue paid coaching/training.  Podcasts just like this one! You can listen to endless hours of strength training technique, endurance training principles, nutrition information, success stories, etc. Let’s just say I put my commuting time to good use between podcasts and audiobooks. Local running and hiking clubs. If you need to get some miles in, but have a hard time doing it on your own, check out a local running, hiking, or even triathlon club. Meetup.com is a great place to get started. Recruit friends, family, and co-workers to train with you. The benefit of team building you get from training for and competing in these races together beats any mandatory fun prescribed by employers. Paid Coaches and Trainers Not all trainers and coaches are created equal. Prior to hiring someone to train you for an obstacle course race, I highly recommend that trainer/coach be experienced in OCR. I know it sounds silly to have to point this out, but there are trainers out there who will happily take your money even if they have never done what you are getting ready to do. How do you find an obstacle course race trainer? Check with the organization you are going to be racing with. For example, Stephanie is Spartan SGX certified and Stephen is certified in both Spartan SGX and Spartan Obstacle Speciality. Maybe you live in an area where there aren’t any OCR certified trainers/coaches. In that case, just make sure you find someone who has done some races and understands the different demands it places on the body. The Fundamentals of Training for an Obstacle Race We started this lesson by describing three types of people. Those who excel in strength, those who excel in endurance, and those who are just getting started. For those of you who rock in both, congratulations. The best part about OCR is there are so many measures for success and areas for improvement. Regardless of where you are starting, these courses are going to test your every part of your mind, body, and soul. Let’s start by taking a look at the most limiting factor. Distance and terrain. I tell my potential and brand new clients the minimum requirement in an obstacle course race is to be able to cover the required distance and navigate the terrain while enduring the climate. We get into course selection in Part 8 of the Getting Started in OCR Series. So if going the distance is step 1, find out what the distance, terrain, and climate is going to be for your race and see if you can successfully complete it. Hiking/walk is totally acceptable. Remember, you will be adding obstacles into this mix so make sure you feel comfortable with the distance. Adding in obstacle training is the second step. Sure, you will be training by carrying heavy things such as sandbags and buckets, but you will also want to work on your flexibility and agility. You will also need to train your mental toughness. Our recommendation is to read or listen to the audiobook of Spartan Up and Spartan Fit. There is also a documentary titled, Rise of the Sufferfests. Going it alone. We give a lot of credit to the obstacle course racer who wants to forego short-cuts, hacks, and the information technology places at our fingertips. We all enter into this sport for a reason and for some of us, that reason is to get back to nature. DIS-connect. Remember what it feels like to have to figure things out without YouTube. The beauty of this sport is that we are all the same kind of (good) crazy. The post How to Train for an Obstacle Course Race – Getting Started in OCR Series Part 4 of 12 appeared first on TheAthElite.

The next evolution in athletic conditioning. We often hear the question, “what should I wear to my first obstacle course race?“ One of the most attractive points of obstacle course racing is the minimal gear required to participate. You can realistically race with just a pair of shoes, socks, shorts/pants, and a shirt (debatable). Unlike many other sports, you don’t need to go out and spend thousands of dollars just to participate. We will tell you that proper gear can also make or break your race depending on the course, the weather on race day, and your level of conditioning. For example, if we would have tried to race that Lake Tahoe Spartan World Championship race dressed like the elites in just shoes, socks, and compression pants, we most likely would have been pulled from the course for hypothermia. Take a listen, check out our list, and feel free to comment below with what has worked for you! Shoes Quite possibly THE most important piece of equipment you will want to get right is your SHOES. We recommend using trail-running shoes with extra traction. Some races are more forgiving than others on this point, but most courses will punish you for not setting yourself up for success here. Don’t be like Stephanie and show up to the Wintergreen Spartan Super in an old pair of running shoes.  Just a few tips on what to look for in your trail running shoes: Excellent traction. Drain well. Light weight. “Low drop” otherwise you will feel like you are running in platforms which will increase your chances of rolling your ankle. We’ve really enjoyed our Saucony Trail Running Shoes. Coach Steve, on the other hand, literally left his Salomon’s sitting on the side of the course after he was convinced they tried to kill him. They work for some people, but Steve felt like he was running in high heels. No matter which shoes you choose, train in them before you decide to race in them. Clothing This may seem obvious, but if you’ve never done a race, you may not know that pretty much anything you wear IS going to get muddy and will never return to its original color if it started out light. We would also like to tell you that everyone always looks best in dark (especially black) colors. For most races, you will want to wear tight, synthetic clothes to keep from getting caught up in things like barbed wire and to wick moisture away from your body. Avoid all cotton except for those hot races where the race page information actually tells you to wear cotton. The perfect example for when to wear cotton would be the SoCal Spartan Beast where in 2014, they pulled hundreds of racers off the course for heat illness. This race was coined “Hellmecula” after that year.  You also want tight fitting clothing so it stays on. If you have any doubt, go out in your yard, cover yourself with extra wet mud and see if your shorts stay up. Our favorite compression pants and shorts come from 2XU. Your choice of pants over shorts or shorts over pants will depend on the race day weather and how much protection you are looking for from your clothing. Either way, we recommend training in them before racing in them. We recommend high compression socks both for their compression benefits, and to protect you from obstacles such as the rope climb. Well, more like the rope descent since that is when you can sustain some pretty nasty rope burns. Another benefit of wearing the high compression socks is they keep dirt, sand, and rocks from collecting at the back of your heel. Stephanie ended up with a deep bone bruise on her Achilles tendon after racing with sand stuck in the back of her low-cut socks. We have also experimented with these wool running socks in colder weather and they worked great! Protective Gear We spend a lot of time crawling around on the ground in obstacle course races, so some racers choose to wear protective arm sleeves, elbow guards, and knee pads. The ground is usually rough, rocky, and hard, so practice your bear crawls and decide what you will need for protective gear. Gloves are an item some athletes choose to wear. We spend so much time working our grip strength that we have built up hefty calluses, so we opt out of gloves for gripping, but definitely wear them for warmth if necessary. The trick here is to keep them dry so they will keep your hands warm. If you plan to wear them on the obstacles, test them out with wet mud coating them before you race with them to make sure they are going to help you, not hurt you. Sunscreen and sunglasses are a must for some races. Just don’t get the sunscreen in your eyes and don’t take your expensive sunglasses on the course. Headlamps are a must for afternoon start times, slower racers, and when you are racing during the time of year where we have shorter days. You do not want to get pulled from the course and given a DNF for not showing up with a headlamp. If you would like to fashionably keep your head warm, we offer TheAthElite beanies. Hydration Pack We recommend a hydration pack for any race you plan to be out on the course for more than a couple hours. Some organizations provide more water than others, but ultimately, you are entering into this sport for a challenging experience. Carrying your own water adds to that experience. These are the hydration packs we run with. because they hold a lot of water and are low profile to minimize getting caught on obstacles. The post The Gear You Need to Get Started in Obstacle Course Racing – Getting Started in OCR Series Part 3 of 12 appeared first on TheAthElite.

The next evolution in athletic conditioning. Are you trying to figure out what to expect at an obstacle course race? Listen here to Part 2 of our 12-Part Getting Started in Obstacle Course Racing Series to see:   ?? when to arrive to the race ?? is buying VIP parking worth it ?? what to do for a warm-up ?? where to take your best race photos Subscribe to our station so you don’t miss an episode!   The post What to expect at an obstacle course race? Getting Started in OCR Series Part 2 of 12 appeared first on TheAthElite.

The next evolution in athletic conditioning. Do you have what it takes to complete an obstacle course race? Listen here to Part 1 of our 12-Part Getting Started in Obstacle Course Racing Series to see if there is really anything to fear. Obstacle course racing started slowly for both of us. Stephanie did her first race in the fall of 2013 at a Tough Mudder in Central Florida with her friend from college while her trusty sidekick, Cozmo, hung out with the staff and other volunteers. Steve’s first obstacle course race was the Spartan Sprint in Amesbury, Mass. with his best friend, John. All it took was one race and he was hooked! Stephanie knew she was onto something in the couple’s fitness department with their first race together. Read more here. Listen to hear more about: ?? If you’ve never done anything like this, you may ask yourself, “can I really do it?” ?? What is it like to watch an obstacle course race? ?? Do I have to complete all of the obstacles? ?? The benefit of watching racing videos on YouTube. ?? What to look for when hiring a coach. ?? Do I have to run the whole obstacle course? Subscribe to our station so you don’t miss an episode! The post What does it take to complete an obstacle course race? Getting Started in OCR Series Part 1 of 12 appeared first on TheAthElite.

The next evolution in athletic conditioning. Steve and Steph are all too familiar with trying to juggle sport and life. Steve, an active duty Chief in the U.S. Coast Guard, spends over 200 days each year traveling all across the country; and prior to jumping on the treadmill of entrepreneurship, Stephanie spent over a decade deploying and working shift work before finding herself chained to her computer in her office cubicle and commuting over 2.5 hours in Jersey traffic every day. Time has always been a precious commodity, and creativity has always a requirement for these two. Listening to podcasts has proven to be the most time-effective way to learn for them. Now they have created a podcast they wish they had listened to when first getting started in obstacle course races. Maybe Stephanie wouldn’t have shown up in old running shoes for her first race, the Spartan Race at Wintergreen, VA. Meet Coach Steve Siraco Steve has over 13 years in the U.S. Coast Guard, and continues to serve on active duty as a Chief Maritime Enforcement Specialist. Steve has also served as the Physical Fitness Coordinator at the Maritime Enforcement Specialist “A” School where he was responsible for training future Petty Officers before sending them back to the fleet. Steve’s athletic background prior to OCR includes football, swimming, CrossFit, and general fitness. OCR has proven to be the perfect blend of endurance and strength for this 5’10”, 210 lbs. athlete. With experience as a Spartan SGX Coach, CrossFit Level 1 Coach, CrossFit Olympic Weight Lifting Instructor, CrossFit Kettle Bell Instructor, W.I.T.S. Personal Trainer, HISST Coach, and SKF Men’s Coach, Steve brings a lot of knowledge to this show. Click here to read Steve’s full bio. Meet Coach Stephanie Keenan Stephanie is not new to the competitive sports world. Her athletic background includes running, swimming, water polo, triathlon, duathlon, physique competitions, and since 2014, obstacle course races. Stephanie has also spent the past decade training and coaching physique athletes, SnakePitUSA athletes, and obstacles course racers. Her signature coaching style is rooted in her background as a U.S. Navy Nuclear Engineer where she served on active duty for 6 years before exploring defense contracting as a software systems engineer. Since 2012, Stephanie has been “engineering” fitness for her clients and creating systems in her entrepreneurial endeavors. Click here to read Stephanie’s full bio and resume. The post Meet Your OCR Radio Hosts appeared first on TheAthElite.