Going over my adventure in Greece!
In this episode of "Try Not to Die OCR," Reuben prepares for the Trifecta Championship in Greece, a challenging three-day obstacle course race. The host discusses the championship's structure, including the Sprint, Super, and Beast distances, each with specific nutrition needs. They share a detailed fueling strategy, emphasizing the importance of carb intake per pound of body weight for each day.
The episode covers essential gear and supplements, such as hydration packs, energy gels, Ashwagandha, and magnesium supplements. The host emphasizes the need for backup gear, packing two pairs of Hoka shoes for race day.
The host's excitement for the adventure is evident, highlighting the championship's significance as a journey of self-discovery and resilience. The episode concludes by inviting listeners to stay tuned for upcoming episodes covering various aspects of extreme obstacle course racing.
In this episode of "Try Not to Die," hosted by Reuben, we explored the world of mental toughness for obstacle course racing. Reuben provided ten valuable tips to help listeners enhance their mental resilience. There were no guest interviews; it was a solo episode.
The ten tips discussed include:
Reuben encouraged listeners to incorporate these tips into their training and emphasized that mental toughness, like physical fitness, can be developed over time. The episode concluded with a call to leave reviews, share the podcast, and a reminder to keep training hard and crush those obstacles.
The episode begins with a focus on goal setting, emphasizing the importance of clear, achievable objectives for both short-term and long-term success. Universal training principles applicable to all Spartan race distances, including running, strength training, HIIT workouts, and nutrition, are then explored in detail.
Each race distance receives dedicated attention:
Recovery and injury prevention strategies are highlighted, underlining the importance of rest, mobility work, and injury awareness in a comprehensive training plan.
The episode concludes with essential race day tips, including early arrival, proper nutrition and hydration, warm-up routines, and maintaining a positive mindset.
Reuben shares essential tips and strategies for conquering hills in obstacle course races. From hill-specific training and gear recommendations to mental preparation and race-day strategies, discover everything you need to tackle those challenging inclines with confidence and success. Get ready to elevate your OCR game!
Book a call to discuss a training plan: https://go.acr.fit/widget/booking/DqGlkN4Ra5bvm79TyeTr?fbclid=IwAR24IUeeRNualOcJmoLRMvM78p_ZPel75mhT8UZPd0oh8shJqpC085b_Iz0
Understanding OCR Fears: The episode starts by exploring the nature of fear and anxiety in OCR, examining common challenges faced by racers, such as the fear of failure, injury, and the uncertainty of OCR events.
Identifying Your Fears: Listeners are encouraged to engage in self-reflection to identify their specific fears related to OCR. Whether it's fear of certain obstacles, competitive pressure, or other triggers, pinpointing these anxieties is essential to addressing them effectively.
Strategies to Overcome OCR Fears: Practical strategies for conquering OCR fears are discussed. The episode emphasizes the value of gradual exposure, a method that involves progressively challenging oneself to build confidence and reduce anxiety.
Training and Preparation: The role of training and preparation in OCR is highlighted, both in terms of physical strength and mental resilience. Mindfulness practices like meditation and visualization are introduced as tools to enhance mental preparedness.
The OCR Community and Support: The episode underscores the importance of the OCR community and external support systems. Connecting with fellow OCR enthusiasts is presented as a source of encouragement, camaraderie, and shared experiences.
How to conquer common obstacles
Walls: Use a leg-up technique or pull yourself up, and practice wall climbing for confidence.
Rope Climb: Learn efficient climbing techniques like the J-hook or S-hook, and work on grip strength.
Monkey Bars: Use momentum and avoid resting on the bars, practicing regularly to improve your skills.
Mud and Water Crossings: Wear quick-drying clothes, tighten shoelaces, and focus on balance and pacing.
Cargo Nets: Climb using a hand-over-hand technique, distribute your weight evenly, and maintain a firm grip.
Spear Throw: Take your time to aim, maintain a balanced stance, and practice accuracy.
Tire Flip: Use proper lifting technique, involving your legs and hips, and conserve energy by breathing rhythmically.
Barbed Wire Crawls: Stay low and roll to avoid snags, protecting your face and conserving energy.
Bucket Brigade: Carry heavy loads using your legs, keep your back straight, and take short breaks if needed.
Balance Beams: Find a focal point, engage your core for stability, move deliberately, and practice balance exercises.
Goes over the keys to warming up with ocr and provides a sample warmup
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In today's episode, we're shedding light on the importance of supporting smaller OCR races alongside the big-name series. Let's recap our exploration:
1. Embracing the Full Spectrum of OCR: Smaller races bring a unique charm to the OCR world, fostering a sense of community, supporting local economies, and driving innovation in course design.
2. Nurturing the Roots of OCR: Smaller races uphold the grassroots spirit by offering accessible entry points, personalized experiences, and platforms for emerging local talent.
3. Paving the Way for a Dynamic OCR Future: Supporting smaller races fuels diversity, enhances quality through healthy competition, and safeguards against industry monopolies.
4. Becoming a Catalyst for Change: To support smaller races, share your experiences on social media, volunteer your time, participate, and encourage others to join in the adventure.
This episode coverscovers three critical aspects of raceday nutrition
Pre-Race Survival Plan: It emphasizes hydration, carb loading, moderate protein intake, avoiding high-fat foods, and electrolyte balance to prepare for the race effectively.
Conquering the Course: This segment emphasizes a strategic approach during the race, including the use of energy gels, smart hydration, small snacks, consistent fueling, and listening to your body's signals for optimal performance.
Surviving the Aftermath: Post-race recovery is highlighted, with advice on hydration, recovery meals, gentle stretching, ample rest, and reflective practices to learn and improve for future races.
Relive the 2023 savage race from PA
In this episode of "Try not to die OCR," the Reuben delves into three fundamental OCR skills: hanging, carrying heavy stuff, and crawling. For hanging headvises incorporating hanging exercises, engaging the core, and mastering smooth transitions between different holds. To improve carrying skills, perfecting the technique, training with weighted carries, and building endurance are essential. The art of crawling involves maintaining a low profile, practicing various techniques, and focusing on controlled breathing. With dedicated training, listeners can enhance their obstacle course racing performance and conquer challenging obstacles. Consistency and perseverance are key to success in OCR.
Race Recap of the 2023 rugged maniac
In this special episode of "Try not to die OCR," we covered all things running for obstacle course racing (OCR). Here's a quick summary:
Starting to Run for OCR: A gradual and structured approach is essential for building running fitness and preparing for the unique challenges of OCR events.
Importance of Running in OCR: Running is a fundamental component of OCR, contributing to endurance, speed, recovery, mental toughness, terrain adaptability, obstacle approach, and overall performance.
Three Essential Types of Runs: Long slow distance runs for endurance, sprint interval training for speed, and hill sprints to conquer challenging terrains.
Breakdown of Palmerton Super
In this episode of Try not to Die OCR Reuben explores five essential ways to mentally prepare for your first obstacle course race. The focus is on the significance of mental strength, alongside physical fitness, in overcoming the challenges of the course. The segments cover setting clear goals, utilizing visualization techniques, embracing uncertainty, building mental resilience, and staying present during the race. Listeners will gain valuable insights and strategies to enhance their mental readiness for the upcoming race, ensuring a rewarding and successful OCR experience. The episode concludes with a reminder to enjoy the journey and best wishes for the participants' race endeavors.
