Bob Andelman (aka “Mr. Media”) usually interviews actors, TV stars, and media personalities. This week he was nice enough to devote a 30-minute Skype interview to obstacle racing and my new book Obstacle Fit. Please check out the interview.
With the recent publication of our e-book Obstacle Fit, we’ve launched a companion website – ObstacleFit.com – that will cover all things related to the booming sport of obstacle racing.
We’ll continue to to cover the world of Florida endurance sports, including Florida-specific obstacle races, here at EnduranceSportsFlorida.com. But if you’re looking for the definitive site for obstacle race news, training tips, and videos, as well as a comprehensive list of races around North America, check out ObstacleFit.com.
“Obstacle Fit is a must-read for anyone who wants to race at their peak,” says Adam Campbell, the fitness director of Men’s Health magazine. “Pete Williams has created a cutting-edge training plan that will help you perform better, reduce your risk of injury, and literally overcome any obstacle in your way.”
“Obstacle Fit is exactly what I’d expect from a masterful writer like Pete,” says Lou Schuler, co-author of the “New Rules of Lifting series. “It tells you as much as you’d ever want to know about the subject, including how to train for it, in Pete’s signature writing style – upbeat and entertaining while also thorough and useful. If you currently race, or have any interest in starting, this is the book you need.”
An excerpt from the Obstacle Fit book appeared today on Livestrong.com.
Obstacle Fit, a new training program e-book to prepare for obstacle races and get in the best shape of your life, is now available.
Written by Pete Williams, editor of EnduranceSportsFlorida.com and an avid obstacle racer, Obstacle Fit is your complete training program to run fast, conquer challenges, and discover your inner Spartan, Mudder, or Warrior.
Williams is a certified personal trainer by the National Academy of Sports Medicine (NASM) and the co-author of a number of prominent fitness books. Obstacle Fit is currently available for just $4.24 at Amazon.com and BarnesandNoble.com.
ST. PETE BEACH – I heard footsteps. Make that splashes. For 77 minutes, I could not shake the paddler behind me at the second-annual Pacifico Paddle Challenge off St. Pete Beach on Saturday afternoon.
Were this a running event or triathlon, I probably would have let him pass. But there was money involved. Not much, just the $25 for third-place in the men’s stock board division of the 4-plus mile “elite” race, enough for me to understand how motivating a little cash can be in an athletic event.
And so I kept paddling. Hard. Stand-up paddling usually is a relaxing way to spend a leisurely afternoon. But when you’re hammering your core, pushing your lactate threshold, and trying to stay balanced on a 29.5-inch wide Yolo Ecotrainer, it’s a wonderful test of pain.
The four-lap technical course featured nine buoy terms per lap, each an opportunity to fall into an increasingly rough surf kicked up by afternoon winds. One fall is enough to lose 20 seconds.
I’ve often wondered why Shane “Waterboy” Webb and other organizers of SUP races feel the need to throw prize money into the mix. Does it attract more prominent athletes? Maybe. What I do know is it makes the race far more interesting for those of will never get any closer to being professionals – and those watching us.
Stand-up paddleboard racing might never be as big or as organized as road racing, triathlon, or obstacle mud racing. But as the second-annual Pacifico Paddle Challenge demonstrated here Saturday afternoon in front of the Postcard Inn, SUP racing is developing into a different race experience than other endurance sports.
Sure, there’s chip timing, T-shirts, various competitive divisions, race numbers, and post-race awards. But if you’re looking for an early-morning, to-the-minute itinerary that gets you home by 11 a.m. like running or triathlon, well, SUP racing might not always be for you.
The first of Pacifico’s four races was scheduled to start at 11 and got underway about 45 minutes later. The 2-plus mile open race was followed at 12:45 by a 4-plus mile elite race, a kids’ race and a relay event. Awards did not kick off until 5:30.
Transitioning – Battle of the Paddle style
And yet the late-morning, island-time mentality – which we’ve seen at other SUP races, too – seems to work for a sport that grew out of the Hawaii and California surf culture and the 125 or so racers and their guests didn’t seem to mind spending a full day (or weekend) around the Postcard Inn, especially with weather right out of a chamber of commerce video.
Webb and co-race director Grace Marcel again created a big-time race atmosphere, with a tent city of sponsors, an announcer’s booth and sound system perched atop scaffolding, 20-foot Pacifico beer inflatables, and a race format inspired by the Battle of the Paddle in California, which is to SUP what Ironman Kona is to triathlon.
On a weekend where the well-heeled Competitor Group debuted its TriRock triathlon amid little fanfare in Clearwater Beach, the Pacificohad perhaps the most big-time feel of any Tampa Bay endurance event. There was $5,000 in cash and prizes, numerous high-ticket raffle items, and the return of the best post-race spread of any endurance event we’ve attended: a pig roast.
SUP also has the best people-watching element of any endurance sport. Some believe SUP is the best workout ever created with its full-body, rotational movements and the way it challenges your balance, core and proprioception in a tough cardio workout. Exhibit A: the chiseled, jacked people you see at a SUP race.
Our friend Karen Mirlenbrink, an accomplished paddler and race director for the annual Shark Bite Challenge at Honeymoon Island, bowed out of the elite race after falling and cracking her board by landing on one side of her rear end. Talk about buns of steel. How many women can crack a board with their glutes? (Pretty good testimony for Karen’s business, Dunedin Pilates.) Unfortunately for me, Karen’s equally accomplished paddling husband decided to jump in the race in my stock board division and collect the $150 first-prize purse, which presumably goes toward Karen’s new board. (Second place received $50.)
Webb, the race director, spent a lot of time pre-race making sure everyone was familiar with the course, a technical, multi-buoy layout that required nine turns per lap — two laps for the open race, four for the elite. Such instructions seemed unnecessary since he provided a terrific pre-race video of the course, something we’d like to see triathlon and obstacle racing emulate.
We love the Battle-of-the-Paddle format, which requires racers to come to the beach after each lap, run 50 yards or so through a chute and then transition quickly back onto the board, which board caddies turn around and place into position. This is SUP’s answer to triathlon’s transition and perhaps gives a bit of advantage to those of us accustomed to the quick turnarounds of triathlon or obstacle racing.
Best post-race food anywhere
Last year I showed up for this event and won $75 by default as the only guy on a stock board — as opposed to a sleeker, faster race board — to complete the elite race. I wondered if prize money was necessary, especially since the $35,000 pot for the one-and-done U.S. Open of SUP in September of 2011 in Miamididn’t attract the crowds.
Last year, I only had to finish to collect cash. Lining up before the race, I could tell there were at least a half dozen guys on stock boards entered. When the horn sounded, two shot out well in front of me. I passed two others and settled into fourth. Early in the first lap, the guy in front of me fell on a buoy turn, giving me an opening to pass.
I spent the rest of the race holding him off. As we came to the beach for each transition, people cheered us on, producing a strange dynamic. As stock board racers, we were near the back of the pack. But as third-place contenders in our division, we still had a shot at money.
By the start of the fourth lap, my shoulders and back were barking. The surf was getting choppy and my opponent closer. On long straightaways, he took a lower path and soon I could see him out of the corner of my eye. If I fell, there was no way I’d regain my lead.
As we rounded the final buoy, he made one last push. All I had to do was get to shore first and run through the finish chute. I paddled as hard as I could to shore, leaped from the board, and chugged up the sand – winning by six seconds. Afterward, my new buddy — 38-year-old Bruce Jones – offered congratulations and mentioned that he quit smoking two years ago and only has been paddling since March. Clearly I have to step up my game.
Webb raised the entry fees of the race from a $45 pre-registration rate last year to $58 this year. That’s still an incredible value considering there were no online entry fees. Plus racers got to compete in a chip-timed event with tech T-shirts and a bonus four-person relay race. Then there was the pig roast and cash to the top three finishers in multiple divisions, including $700 apiece to the men’s and women’s elite winners.
Pacifico winnings
We can’t imagine Webb is making much money on these events. But he seems to be putting a long-term model in place to benefit as the sport grows — as opposed to obstacle races, many of which seem to be pushing the limits on how much they can charge and how little they can provide.
Heck, with multiple SUP races, a pig roast, and cash money involved, who can complain about a schedule that falls behind an hour? We’re guessing we’ll continue to see smaller SUP races spring up, traditional no-frills endurance events that start and finish early. But it’s hard not be bullish on the grander SUP race experience
Competitor Magazine is holding its annual survey for the best in endurance sports for 2012, surveying people in each of the eight regions where it publishes a magazine. Voters select 37 categories, including best marathon, triathlon store, and personal trainer.
Here’s our vote:
(Instructions: Write in your LOCAL Winners for:)
Best Charity Training Program – Too many to choose just one
Best Charity to Fundraise for – Too many to choose just one
With so many obstacle races on the calendar, it’s a bold statement to call yourself “The Baddest Mud Run.” But Dan LaPlaca believes his event, coming up Nov. 3-4 at the Hernando County Fairgrounds in Brooksville, is deserving of that title.
We spoke to Dan this week on The Fitness Buff Show to preview the event, which also features a kids’ race. You can listen to that show HERE.
I had not written for SBJ in several years but earlier this month they asked me to write a story taking a look at the booming growth in obstacle racing. The story is not available online, but you can take a look at a PDF of the piece, which appears in this week’s issue.
DUNEDIN – One of the many great things about stand-up paddleboarding is that you’re far less likely to get injured falling off a board than a bicycle. After all, water hurts a lot less than asphalt.
Of course, falling off a paddleboard can be very dangerous if you strike any part of your body on the board, especially your head. When you feel yourself going down, it’s important to push the board away from you and land totally in the water.
In my nearly two years of stand-up paddleboarding, I’ve managed to master the Buzz Lightyear “falling with style” technique. But while paddling yesterday at Honeymoon Island, I took it on the chin.
Not sure exactly how it happened. It probably wasn’t the best idea to launch into choppy surf in an area notorious for its rocky bottom that feels like walking on cobblestones. Taking a race board, with its lesser stability, also wasn’t one of my better decisions.
Remember: fall away from the board
I didn’t even fall off the board while standing. When dealing with choppy seas – and we do get them here on the West Coast of Florida – the idea is to walk the board out beyond the break. But since the footing was so rocky, I jumped on in the prone position, with the paddle lying parallel on the board.
As I got to my knees, a wave flipped the board and I caught either the board or the handle of the paddle on the chin. Unlike the standing position, I couldn’t propel away from the board. Still, it didn’t feel that bad and I jumped back on only to see blood dripping onto the board.
I paddled back quickly to shore – thinking of how I participated in the “Shark Bite Challenge” SUP race in calmer waters near the same spot in April – grabbed an ice pack from the cooler, along with a towel, and walked to the lifeguard stand. They cleaned the cut and estimated I’d need three stitches.
Actually, five. The folks at the walk-in clinic asked if I’d had a tetanus shot recently and I proudly announced that I had, having gotten one two months ago after scraping myself up at an obstacle adventure race.
Not the greatest war story, to be sure. But another reminder that while stand-up paddleboarding can be a safe sport, it’s also one that requires proper safety precautions, including a personal flotation device in the event such a fall renders you unconscious.
I doubt if anyone has done all 10 since you’d have to be into distance running, adventure racing, triathlon, stand-up paddleboarding, and open-water swimming. Plus several of the events only have been around for several years. But I’m guessing someone will knock out all ten at some point.
If you live in Florida, you’re in good position to tackle the list since 6 of the 10 events come to the Sunshine State.
U.S. soccer standout Abby Wambach, who has trained at Mark Verstegen’s Athletes’ Performance, featured in ESPN’s “Body” issue
I’ve had the great fortune to help Mark Verstegenwrite five Core Performance books. Mark, perhaps more than anyone, popularized core training, the notion that we should be training our hips, torso, and shoulders for functional movement rather than looking at our bodies as a collection of parts the way bodybuilders and fitness models do.
Mark spends a lot of time getting everyone from elite athletes to everyday people competing in the Game of Life to fire their gluteus maximus muscles, these marvelous muscles of locomotion that we abuse all day by sitting on them.
Why is this such a big deal? By sitting on our glutes all day, which we do in our technology-based society, our glutes shut down, our hips become tighter, and we become vulnerable to back problems and a host of other injuries and ailments.
Mark suggests firing your glutes all day long. Squeeze your left cheek and then your right as you’re walking along or, yes, just sitting around. This will go a long way toward countering the effects of sitting on your ass all day, though obviously it takes a little more than that. The Core Performance program is a great place to start.
For an article in ESPN the Magazine’s terrific new “Body” issue, writer David Fleming approached Mark at the NFL combine in Indianapolis in February and asked Mark what’s the most important part of an athlete’s body.
Mark’s response is both informative and amusing and he sums it up by saying “it’s all about the ass.”