Canyoning, caving and climbing in South Wales

MF's Max Anderton finds out why you don't need to go abroad for an action-packed long weekend away

When deciding where to holiday with your mates it’s far too easy to overlook the UK. Sure, some European cities might have cheaper beer and the promise of beautiful women waiting to be whisked off their feet by English gentlemen. But, a) the latter part of that almost definitely isn’t true, and b) do you not remember the Hostel films?

Ill-informed, torture-porn based xenophobia isn’t the only reason why holidaying in the UK shouldn’t just be for caravan enthusiasts and groups of colourful backpack clad Spanish children. Turns out we also have a shitload of fun things to do. From impressive mountains to scale, beautiful waterfalls to swim, craggy coastlines to navigate and networks of caves to explore there’s no shortage of activities to choose from. And that’s before you consider other manly activities such as quad biking, clay pigeon shooting and err

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How to train for off-road races: 5 top tips

Advice on how to prepare your body and your legs for the toughest long distance pursuits

Merrell Ambassador Dr. Andrew Murray and Scottish running coach and endurance runner Donnie Campbell recently ran the 10 highest peaks in Britain in a record 13hours and 10minutes. Here are their top tips on training for major off-road pursuits.

Build Your Miles

The key for getting your legs used to ultra marathon mileage is simply putting in the miles. The number of miles you run each week can be easily recorded by many Smartphone apps whilst make sure that your longer runs are done at a pace where you can hold steady conversation and where your heart is working at no more than 70% of its maximum.

As a guide start by increasing your weekly mileage by 5-10% each week focusing on logging the extra miles during your long run . Be sure to keep these runs specific to the event you're taking part in, if it’s a flat run, train on the flat but if it’s a hilly run train on slopes. Try and avoid running on asphalt as much as possible to reduce the risk of repetitive impact injuries.

N.B. Andrew was building upon a remarkably good base fitness level so we started by running around 5 hours for his long run the first week and building up from there.

Hill Sprints

To build power in your legs, increase your VO2 max. To prepare the body for the unpredictable nature of the highlands and ascending mountains at speed Andrew was prescribed prolonged hill sprint sessions lasting 45 minutes to an hour, once each week.

To replicate these sessions yourself scout your local environment to find a steep gradient and perform circuits by sprinting up the hill at 90-100% for 1-2 minutes followed by a recovery walk or jog back down the hill. Placing such physical demand on your body will quickly build your VO2 max.

Tempo Sessions

These are again best run over similar terrain, as you’ll be facing on the day of your event. For this you'll be looking to run close to your race pace for 10k for 45mins to an hour, helping push your lactic threshold. Tempo running is part of the staple training plan of many Kenyan distance runners and whilst Andrew, as a resident of Edinburgh, benefitted from having an array of varied terrain ready for him to tackle, runners should look to travel where possible to keep their training novel and exciting.

Concentrate on your core and balance

Andrew was set a challenge to set aside half an hour 2 times a week to perform a series of core exercises using medicine balls and kettle bells to fire up the power in his glutes and core muscles. The reason for this is that the glutes provide the power for an athlete to tackle steep terrain and the core is essential to stay balanced and keep good running form over technical trails.

 

An example workout could be as follows:

 

Complete a circuit workout by combining 20 one legged squats with kettle bells on each leg (helping to build strength and balance)

 

20 squat jumps with kettlebells (to help build dynamic power)

 

One minute plank and 30 sit-ups with a twist and 30 back raises (to work not just your abdominals but the oblique and lumbar regions)

 

Rest for 30 -60 seconds after each set, repeat the circuit 3 times.Nutrition is key

You can't out train a bad diet. This expression is particularly relevant in a society where a growing number of people are competing in grueling endurance races along with working a steady 9-5 job. Learning from the Elite Kenyan runners again, you should be looking to fuel your body with carbohydrates as that is your bodies preferred energy source, more specifically, complex carbohydrates such as whole grains and fresh fruit and vegetables, also you need some lean protein in your diet to help repair damaged muscle tissue from training and some natural fats to aid body function..

N.B. During the peak of Andrew’s training for the Big 10 he was exercising for around 20-30 hours a week which meaning that he constantly needed to make the right food choices or risk dangerous energy deficits when training.

Dr Andrew Murray is a Merrell Pack leader, shop his kit via http://www.merrell.com

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How to build bigger biceps: The 5 key moves

Bicep routine now showing results? Here are five must-do moves to get sleeve-busting arms from Charles Poliquin

There are dozens of biceps exercises. The trouble is, unless you’re involved in this business full-time, you tend to adopt a few exercises and do them over and over again to the exclusion of all others. 

This is simply a list of five of my favourites. Obviously, many of them will be familiar to you. However, you may want to read the descriptions anyway because you might discover a new way to do that particular movement or you might find that you’ve been doing it incorrectly.

One-arm dumbbell preacher curl

Most biceps exercises require some assistance and stabilisation work by other muscle groups, but the preacher bench was designed to isolate the biceps. Most gyms have standing and sitting preacher benches. I prefer the seated version because it minimises cheating. 

Sit on the bench with one arm fully extended. Use your free hand to lock your triceps in position. As you curl the weight, keep your neck aligned by looking straight ahead. You want to keep tension on the muscle throughout each rep, so don’t curl the weight up until your forearm touches your biceps, but make sure you do lower the weight all the way back to the start.

Incline dumbbell curl

This is a simple, common exercise and the most effective for isolating the long head of the biceps, but I see it done incorrectly time and again. 

Recline on an incline bench with a dumbbell in each hand and your arms fully stretched out. Curl the dumbbells up together while keeping your elbows still, at least through the first 90

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Why hormones are so important to your training

MF explains how to harness the power of your hormones to ensure you're getting the best out of what you're eating and how you're training

If you spend any time in a gym, you’ll probably hear guys talking about how their training is going. You’ll also hear them discussing their nutrition strategies for bulking up or getting lean. And you may even hear them chat about what they’re doing to speed up the recovery process ahead of their next session. 

What you’re unlikely to hear, however, is talk about what they’re doing to optimise their hormones. You won’t hear it because, even though your hormones dictate everything from your mood to your ability to pack on muscle, this is an area of performance that’s almost entirely overlooked. 

Our guide to the key players in your hormonal cascade (the term used to describe how they work together) will help you solve the final piece of the training puzzle.

Testosterone

Also known as: The

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How technology can make you a better cyclist

We spoke to Dr Auriel Forrester, a sports scientist from Scientific Coaching, about new technological advancements in cycling What technology do you use to help cyclists?

We can measure all sorts of data from cycling.  Heart rate, speed, cadence and even power output can all be recorded and tracked. Our SRM captures information at intervals down to fractions of seconds so you get the most accurate information about your ride. A screen allows you to keep track of all these statistics in real time while you ride. 

How does data-tracking technology improve cycling?

I use data from technology to work with cyclists to produce training schedules.  This works so well with cycling because of the sheer wealth of information.  Rather than measuring heart rate alone, like a runner might, we can keep tabs on the result of that increased heart rate

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Quick and healthy stir-fry recipe

Eat well in minutes with this speedy, protein packed stir-fry

Having a quick stir-fry doesn’t have to mean a trip to your local Chinese takeaway. This healthy recipe, from chef Karol Gladki (karolgladki.com), can be made in minutes, allowing you to enjoy all the benefits of a hearty meal with minimal hassle in the kitchen.

Ingredients

250g chicken fillets / 1 pack of egg noodles, cooked / 1 pack of stir-fry vegetables / 2tbsp low-sodium soy sauce / 1tbsp sesame oil / 1tbsp sesame seeds / 1tbsp olive oil

To makeHeat the olive oil in a frying pan or wok over a medium heat.Season the chicken and then add it to the pan, searing it for around 2 minutes on each sideAdd the vegetables and noodles and fry for four minutes, stirring occasionally.Add the soy sauce, sesame oil and seeds, stir through to warm and serve immediately.

Chicken is an excellent source of lean protein and vitamin B3, which helps to prevent your body storing fat.

Egg noodles contain protein to build muscle and carbs to replenish your glycogen stores and give you energy.

Sesame seeds contain high levels of selenium, which kills off harmful free radicals that interfere with muscle growth.

 

 

Read more about: Healthy eating healthy stir-fry healthy eating For more exercise, weight-loss and diet tips, get the magazine. Subscribe now and we'll give you 5 issues for

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How to get a six pack: 27 abs foods

If you want a six-pack, eating the right things is crucial. Here are the foods that will help build and reveal your abs Step one: Burn fat

Everyone has abs, but you won’t be able to see them if they’re hidden beneath a layer of fat. These will help you burn it off

1. Broccoli  is a low-calorie food that’s packed with fibre, which will fill you up and help you to lose weight, according to research from the US Department of Health & Human Services.

2. Cinnamon can help to blunt insulin response in the body, stopping you from storing fat, says an American study.

3. Cheddar is a good source of conjugated linoleic acid (CLA), which helps you to lose weight and build muscle, a Swedish study found.

4. Mushrooms are a great low-calorie way to add bulk to stews and pasta sauces, according to American research.

5. Sweet potatoes are a low-GI food and research from the US found they don’t promote fat storage by causing your insulin levels to spike, unlike normal potatoes.

6. Apples contain antioxidant polyphenols, which help to prevent your body from storing fat, according to a German study.

Step two: Boost your metabolism

This will cause your body to burn more calories, helping to make you lean and expose your abs

7. Green tea contains molecules called catechins, which have thermogenic properties and improve metabolism, a study published in the Chinese Journal Of Integrative Medicine found.

8. Chilli peppers are a great source of capsaicin, which helps to ramp up your metabolism, says a study in the American Journal Of Clinical Nutrition.

9. Blueberries can help to inhibit the formation of new fat cells by altering lipid metabolism, according to research from the Texas Woman’s University.

10. Grapefruit contains chemicals that reduce insulin levels, which in turn can cause increased metabolism, American research discovered.

Step three: Eat meat for protein 

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Chris Pratt workout tips

Get in superhero shape with advice from celebrity trainer Duffy Gaver, who helped Chris Pratt transform his body for Guardians Of The Galaxy

How long did you spend training Pratt?

We worked together for six months before he began shooting Guardians Of The Galaxy.

What did his workout regime look like?

He’d lift weights four or five times a week for an hour at a time. For the first few months it was mainly traditional bodybuilding sessions to add size, targeting specific muscle groups on separate days (the actual splits changed from month to month). Towards the end we started mixing things up and adding in circuit training and P90X workouts to help get him lean.

Did he do anything else outside of the gym?

Yeah, he was really active. He did a lot of mountain biking, running, swimming and kickboxing. Adding these kinds of sports helped to keep things varied and enjoyable.

What was the secret to his success?

Hard work, dedication and making the right choices, which is all you can ask for as a trainer. If I could do the training for my clients I would, but I can’t. The discipline and drive has to come from them, and Pratt was excellent in this regard.

Did he have a specific nutrition plan to follow?

Absolutely. He worked with a nutritionist called Phil Goglia, who structured his diet to complement his training regime.

The physical transformation from his previous role in Delivery Man is impressive. How much weight did he lose?

He lost around 60lb

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Unilateral training: Key questions answered

Lifting with one arm or one leg at a time is a great way to balance growth, work your core and minimise injury, says trainer Adam Gethin What are unilateral moves?

Simply put, a unilateral movement uses one arm or leg rather than both to move a resistance from point A to point B. One of the most popular unilateral moves is the single-arm dumbbell biceps curl. Exercises that require the use of both arms or legs are called bilateral lifts.

Why should I do them?

There are many benefits to using unilateral moves. One of the main ones is the improved isolation of a target muscle

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How to identify and fix common nutritional errors

Go to bed late, eat what you like and still get lean. Sounds impossible? Not if you understand the power of hormones, says John Romaniello

John Romaniello is a man you should listen to. Not only is he a world-respected strength coach, fat-loss expert and fitness model, he’s also head of Arnold Schwarzenegger’s fitness advisory board

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Healthy American breakfast

Bored with your full English? Then swap it for a muscle-building morning meal from the USA, courtesy of chef Adam Gray The meal: American breakfast

Much like an English fry-up, an American-diner breakfast tends to consist of cheap eggs and unhealthy trans fat-loaded meat. This home-made alternative uses quality ingredients and smart cooking techniques to help you achieve your gym goals and satisfy your taste buds.

The swap: White flour for wholemeal 

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Muscle -building vegetarian meal plan

there are plenty of vegetarian-friendly sources of muscle-building, body-repairing protein. Whether you’re a full-on veggie or a carnivore who likes to dabble, try this plan and become a green giant.

Breakfast

Porridge oats with milk combines a hefty dose of protein with slow-release carbs to help fuel your morning.

Lunch

Roasted butternut squash with goat’s cheese (serves 2)

1 butternut squash, halved / A pinch of chilli flakes / 1tsp thyme /
1 garlic clove, crushed / 2tsp olive oil / 1 courgette, chopped / 1 red pepper, chopped / 100g goat’s cheese / 50g pine nuts / 100g cherry tomatoes, halved / 1tbsp parsley / 1tbsp parmesan

To makeHeat the oven to 180

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3 gym mistakes and how to change them

and how simple changes can help you become the athlete you’re meant to be

Performance coach Mike Robertson is the founder of Robertson Training Systems in Indiana, USA, which has helped athletes and clients from all walks of life get fitter and achieve their performance goals through personalised programmes and a series of fitness books and DVDs. He talks to MF about his three foundations of training

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The 7 best supplements to support your training

Are you getting the right supplements to support your training? MF details the perfect pills and powders to pop

At examine.com, the independent nutrition encyclopaedia of which I’m medical editor, we analyse dietary supplements. My work has shown me that you should take a target-driven approach: decide on your goals, from fat loss and muscle gain to athletic performance and health, determine which supplements will help you achieve them, then check your levels with your doctor to figure out if you actually need the boost. Here I’ve highlighted the supplements that our research has shown to be effective

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