Adventure Racing
Keen to enter Red Bull Conquer the Cashel, but unsure where to start? From muddy crawls to monkey bars, allow OCR world champion Jon Albon to share his secrets of obstacle racing.
If you fancy a fitness challenge with a difference this year, look no further than Red Bull Conquer the Cashel.
A unique sprint obstacle race which will take place between Saturday 28 and Sunday 29 May in Tipperary’s Golden Vale, entrants must dodge, duck, dip, dive (and dodge), climb, vault, swing and keep their balance around a fiendishly designed 2km course in pursuit of the finish line.
Obstacles include tyres, hay bales, timber walls, cargo net, balance beams, monkey bars and plenty more besides. As you can see from the 3D course map above, you'll definitely need wings to finish the course in one piece.
You don't even need to be a marathon runner or remotely experienced at OCR to compete. The event is open to all levels and to anyone over 16, so long as they're okay with a bit of mud and a little hardship.
Never taken part in an obstacle race? Try learning the ropes from the best. Jon Albon is one of the world's top OCR racers and a multiple world champion based in Betgen, Norway, and knows what it takes to dominate an obstacle course.
"Every race is different, which means you never get bored, "he told Red Bull back in 2018. "But also, crucially, you don’t get down on yourself if you don’t beat your best time. Run a 5km every day of the week and at some point you’re not going to get any better, which can be depressing.
"What I particularly like is that the fitness required for OCR's is so rounded. You have to be strong but not too chunky, quick but not too skinny. Adaptable. Training to be this versatile is fun as you get to mix it up: swimming, running, climbing, circuits – not just running a billion miles on the road like you do when you’re preparing for a marathon. As humans, we’re meant to have this type of rounded fitness, as I see it, and also to be out in the wilds of nature."
Here are Albon's 10 commandments of OCR training.
1. Mix-up the types of run you do
"Running is a key component, obviously. Keep it simple: if you don’t run at all, just try and get out and do whatever you can. Even a short one is better than none at all. As you progress, try to include three key running sessions in your week: intervals, where you repeatedly do short bursts of hard running followed by a rest; a tempo run, where you do an extended period of running at the pace you would aim to keep on race day; and the long run, where you keep a slow, controlled pace but run for a greater distance or time. Wherever you do your running – the road, trails, the mountains – it’s going to benefit you."
2. Go climbing
"Many obstacles require grip strength and the most fun way to train for this is through climbing or bouldering. You need to learn how your body works, and what shapes it can make; many obstacles are overcome through technique, not strength. Bouldering, especially, requires no equipment other than climbing shoes; you only climb to three metres and routes are set for all standards. You will be surprised how time flies compared with the gym. You can do three hours, get a great workout, have fun, and not really feel like you’ve really worked. A lot of people are apprehensive about entering into a different sporting culture, but climbers are a really welcoming bunch."
3. Do bodyweight circuits
"Circuits are really important. I like to keep mine super-simple. If I’m lost for ideas, I simply pick three exercises and do 30 seconds of each, three times. Once the 4.5 minutes are up, I’ll have a rest and pick three new exercises. Most of the exercises I do are bodyweight based. Not using weights ensures that you don’t build any cumbersome muscle bulk, and it also reduces the likelihood of injury if you haven’t got the technique 100% nailed. Plus, you can do them anywhere."
4. Move as much as possible
"Cross training is a great way to build the overall fitness required for OCR and stop the repetitive strain injuries associated with doing one form of exercise all the time. I like to do swimming, cycling, rowing, skiing and snowshoeing to complement my core training activities of running, bouldering and circuits. Everything will be tested in the race, so there’s no such thing as wasted time when you’re training. As long as you’re moving, it’s beneficial. Obviously cycling is something that many people can incorporate into their commutes, adding vital training hours."
5. Rope in your mates for a race
"Find friends or a group of people to train and race with. Obstacle racing is best when done with others. I often do another lap of a course after competing so that I can take time to enjoy the course and other people’s company. If you’re racing alone, don’t worry. Usually once you get started you will be helping – or being helped by – others and it won’t take long for bonds to form. There’ll be plenty of people out of their comfort zones. In OCR, no-one cares. Everyone is in it together."
6. Remember you're capable of more than you think
"Obstacle races aren’t the sort where you can easily count the course down, kilometre by kilometre. Sometimes, you won’t even know what obstacles you are going to have to do, or how long the course will be, until the day. You may be asked to do something that you don’t think is even possible. Just keep in mind that the human body can do far more than you can imagine, get your head down and get on with it. And never moan. It’s a good metaphor for life; whatever is thrown at you, find a way."
7. Have a recovery plan
"After most races you’re going to be cold and dirty, even more so in winter, and at some there are crowds of 10,000 people to navigate. Once you start getting cold, your brain goes into meltdown and you can’t talk properly let alone take care of yourself. You can get really quite ill. So knowing where your car or friends are, having dry clothes to change into, and maybe a dryrobe to warm you up, are all key. Some of the darkest moments I can remember have come after a race was finished. The quicker you warm up, the quicker you’ll recover."
8. Plan your nutrition
"Think about nutrition. If the race is going to last over an hour, then consider taking some food with you. If it’s more like 24 hours, like the World’s Toughest Mudder in Las Vegas, then you’re obviously going to have to factor in plenty of solids."
9. Make your training slightly uncomfortable
I always look to take the hard route, because even if it doesn’t necessarily make you fitter, you’ll always learn something.
"Get used to being uncomfortable. Everyone is inclined to take the easy route in life; I always look to take the hard route, because even if it doesn’t necessarily make you fitter, you’ll always learn something. What jacket works best when it’s pouring? You’ll only know by getting out there on a miserable day. Find some water on your run and go through it. Train with too many layers or too few. And stop running listening to that perfect playlist. You won’t be on the day, so that’s not going to help you. All these little discomforts will help you build up tolerances, and make you a lot more comfortable come race day."
10. Enjoy it
"The more fun you make something, the more you will do it. The more you do it, the better you get. So find ways to enjoy the experience and the training. The best interval training I’ve discovered is when someone throws a ball for you to fetch, like you’re a dog. Push each other, or use the training to discover new places. I often run somewhere then get the train back. It keeps things fresh. OCR is not something in which to take yourself too seriously. It’s far from a joke sport, but you don’t find many people who are overly serious. Lightening up, and not succumbing to douchebaggery, is definitely the way to go."
Red Bull Conquer the Cashel will take place between Saturday 28 and Sunday 29 May in Tipperary’s Golden Vale
