LIVEOUTDOORS FROM CAIRO TO

CAPE TOWN: RIDE AFRICA

Run a Trail Ultra Marathon

KILIMANJARO WORLD RECORD BROKEN

THE UK’S BEST SELLING OUTDOOR FITNESS MAGAZINE

www.liveoutdoorsmag.co.uk

NOVEMBER 2015ISSUE 36 £4.99

ON TEST: TRAIL SHOES

NOVEMBER ISSUE4 NEWSBe inspired from some of this months extreme challenges, and what you need to know about sports science.

7 LAKES IN A DAY50 mile ultra marathon in the Lake District, not for the faint hearted. Full race report. How would you like to run

CONTENTS

12 PEAKS PRACTICEYorkshire Three Peaks, be prepared for a challenge

10 BIG AFRICAN RIDEBe inspired from some of this months extreme challenges completed, and find out some sports science news,

14 PERFORMANCE AND REVIEWBe inspired from some of this months

extreme challenges completed, and find out some sports science news,

Ed’s letter As we come towards the colder months, when most of us will be spending time indoors recovering and reflecting on this years achievements, did you conquer everything you set out to do? And have you set out planning next year’s adventures, races, and outdoor pursuits? You might find some inspiration in this month’s issue with two new, very different world records set on one continent. Whether your new challenge is to climb Kilimanjaro (page 4), or ride or run across Africa (page 10), we aim to provide you with some creativity to set your own personal challenge and plant the seed for your ‘A’ race next year. Enjoy the issue! Niamh Lewis

Live Outdoors Editor

| NOVEMBER 2015 | LIVE OUTDOORS | 3

Niamhliveoutdoorsmag.co.uk

4| LIVE OUTDOORS |NOVEMBER 2015 |

I guess, starts to shut down because there isn’t enough oxygen in the atmosphere.”

Being in Africa anybody would expect it to be hot. But scaling the mountain, climbers go through four climatic zones from hot weather at the base of the mountain, to rainforest, then an alpine desert, before reaching the summit zone where there are glaciers and it is freezing. Beccy says “It feels hot on your skin because it is so exposed and there isn’t much atmosphere, you are burning all the time.”

Often there are blizzards in the crater just below the summit; so severe that nobody has camped up there for several years.

Training for the challenge is difficult, as there is no set way of training to climb

A LEAGUE ABOVE

altitude sickness and camped in the crater, enduring a snowstorm before playing rugby the following day. Inflatable goal posts, were carried up the mountain and a full sized pitch was marked out for the two teams to play a full 80-minute game of rugby four climatic zones away. The match was tough, and concluded as a draw at 10 all.

BBC North-West Tonight presenter Beccy Meehan described altitude sickness as the most challenging part as food and drink is hard to keep down. She says: “For me I threw up a lot and I couldn’t eat or drink anything… but with that you get dehydrated and you still have to keep moving.” She adds: “You have to keep resting, every time I sat down I fell instantly into a deep sleep because your body,

A new world record has been set, as a team of 38 summited Mt Kilimanjaro to play the highest game of rugby league. The challenge is raising money for the Steve Prescott Foundation, in honour of the player who was awarded an MBE for his commitment to rugby league and fundraising, before he died of a rare cancer.

The team made up of rugby league legends including Adrian Morley, Lee Briers and Barrie McDermott, a Harry Potter star, a Rugby Football League referee Robert Hicks, and journalists Beccy Meehan, and Anglea Powers reached Uhuru Peak, 5895m (19341ft) high, played rugby and came back down in an impressive six days, compared to the usual duration of nine days.

The team battled through

news

Playing the highest game of rugby league in the world in the crater of Mt Kilimanjaro, involves altitude sickness, dehydration, and all types of weather. But it tested the teammates of former

rugby player Steve Prescott in a different way than usual

a mountain. Getting used to eating ginger nuts, and drinking ginger tea--a tip from the Sherpa’s to settle your stomach when experiencing altitude sickness--and eating anything is good preparation, as you would expect there is not much choice of food up there.

As part of the training, the team spent some time in altitude chambers across the North-West to “get an impression of what it feels like to exert yourself when there is not much oxygen in the air” Beccy says. “You don’t acclimatise completely unless you sleep in them, but it does give you a good indication if you had an extreme reaction to altitude, some people do, unfortunately, and they would know as soon as they went Into an altitude chamber.”

Photo: Beccy Meehan. Challenge completed... just one game of rugby

to play and then get down off the mountain!

liveoutdoorsmag.co.uk

LO

| NOVEMBER 2015 | LIVE OUTDOORS | 5

SHORTSÖtillÖ confirmlaunch of UKrace in 2016.

The team behind ÖtillÖ, the Swedish swimrun World Championship, have an-

nounced that a UK qualifying event will launch in 2016.

ÖtillÖ (meaning ‘island to is-land’) is the rise of the swim-run phenomenon, which sees

competitors running and swimming across a series of islands while always within

10 metres of a partner.The location will be the Isles

of Scilly, on the 18 June a venue that offers the perfect mix of sea swims and beau-

tiful running terrain that the organisers were looking for.

New OutlawHalf announced

Organisers of the Outlaw Triathlon, One Step Beyond, have confirmed that their

new Outlaw Half event on 3 July will be at Holkham Hall in North Norfolk. The race,

covering a 1.9km swim, 90km bike and half-marathon

run, will run as well as the sold-out Half event at the

National Watersports Centre in Nottingham on 29th May.

Garmin releasenew generation

watchesThe Forerunner 230, 235 and 630. The 230 is the simplest watch of these

updated models, whereas the 235 and 630 both have heart rate monitors built

in. Garmin’s most advanced running watch to date, has a list of features, with the

ability to track stride length, make V02 max estimates and calculate lactate threshold to

name just three.

Xterra World Championships: Josiah Middaugh and Flora Duffy take titles

Josiah Middaugh and Flora Duffy were the winners of the 20th Xterra off-road Triathlon World Championships in Kapalua, Maui yesterday.

Middaugh won the men’s title at the 15th time of asking, becoming the first American to take top spot since Michael Tobin in 2000. ITU star Duffy capped of a perfect Xterra season with five straight wins on the tour, and won her second championship in successive years. It meant a cool $20,000 for the winners from a total prize purse of $100,000, with prize money going to the top 10 male and female finishers.

Commenting on his victory (and beating favourite Ruben

Ruzafa of Spain), Middaugh said: “I felt good on the bike. He put a minute into me but there’s nothing you can do, he’s an amazing rider.”

In the women’s race, Bermudan Flora Duffy held pole position for the duration, posting the fastest swim split and fending off an inspired Lesley Paterson on the brutal off-road bike course.

Duffy said: “I had the big target on my back, and I came here with a mission. I wanted to defend my position, and got away with that by the skin of my teeth today. I really struggled on the bike and run course.

“It was so great to come down

the finish chute and repeat as world champion. I was pretty glad to put my hands up, and claim the World Champ title!”

Incredibly Paterson’s impressive result came despite spending large parts of the season recovering from injury and illness. Posting the fastest women’s bike split of the day, Paterson was catching Duffy on the bike and was in striking distance on the run, but had to settle for second place. She said:

“I was going for it on the bike, that’s where my strength is,” said Paterson. “I came off on the run and went for it and then I blew. It was really hot, it was brutal, and I deal with heat pretty well!”

Photo Xterra press. Flora Duffy as she is crowned the World Champion of

the Xterra Off-road Triathlon.

Photo Xterra press. Joshiah Middaugh as he reaches the finish of the Xterra

World Championships.

liveoutdoorsmag.co.uk

the shoe reviewWe got muddy on the trails in some of this seasons new trail shoes, and pounded the pave-

ment in this year’s new road shoes. Here are our best rated trainers for this season.

BROOKS PUREGRIT 4 INOV-8 TERRACLAW 220 MIZUNO WAVE HAYATE 2

INOV-8 ULTRA 270 SALOMON SPEEDCROSS 3 MERRELL ALLOUT TERRA TRAIL

6 | LIVE OUTDOORS | NOVEMBER 2015 |

Taking inspiration from climbing shoes, the PureGrit 4 gives plenty of grip and protection on the most testing routes. On the outsole, the 3D hex lugs keep you on your feet on uneven terrain, while the BioMoGo midsole offers cushioning to accommodate the impact on altering surfaces.To help prevent injury, the rounded heel reduc-es the stress on your body and aligns through the ankle joint where there’s great impact as you run. A propulsion plate guards the foot from rocks and loose branches, with a Nav-band offering glove-like snugness. A breathable upper adds another layer of comfort, and the asymmetrical lacing brings in added support.

£100 www.brooksrunning.com

The Claw, as the name suggests, ensures maximum grip to give you the smoothest run possible. This is achieved by a lug design that provides multi-directional traction to closely mimic natural foot movement and deliver a more natural grip.

Two sticky rubber compounds in the outsole compensate for the varying hardness in surfac-es, so you won’t lose your footing even in wet conditions. A Met-Cradle fit provides support and helps keep foot movement to a minimum as you change direction, encouraging you to run with confidence.

£120 www.inov-8.com

Sleek, flexible, and fast, the Mizuno Wave Hayate 2 will energize your next trail run. Open mesh on the forefoot and air mesh on the heel provides upper flexibility where you want it and structure where you need it so you can blaze across the trails with ease. An X-shaped lug pattern on the outsole aggressively grips the ground below, and a light midsole uses a Concave Wave to disperse pressure and stabilize landings on uneven surfaces.

£95 www.mizuno.eu

Part of Merrell’s All Out range, the Trail is designed to promote a natural running style, while keeping you well protected on the dusty trail.

Merrell’s TrailProtect pad offers protection underneath the foot, and the reflective elements in the design illuminate your feet when the trail begins to darken.

Inside the shoe you’ll find a sock liner to keep things comfy, and a removable foot bed to keep your feet cool and dry.

£100 www.merrell.com

Salomon is making some fantastic trail gear at the moment, and the Speedcross 3s are leading the way. The sole provides masses of grip from the edge of the heel to the front of your toe, and the shoe is littered with great little details, from the bungie-cord laces to the elastic lace pocket behind the tongue.

£95 www.salomon.com/uk

This is one high-tech shoe. inov-8 has reduced the heal to toe size here to just 4mm, bringing your foot closer to the ground and increasing both positioning and comfort. The outer sole has been flattened to keep you stable even when you’re tired and there’s plenty of grip for any type of terrain.

The Race Ultra Gaiter attachment system can be fitted to keep dust and debris away, if that’s your thing.

£99 www.inov-8.com

ROAD

trail

liveoutdoorsmag.co.uk

gear review

Mārcis Gubāts (pictured) comes in second place in a time of 10 hours 27 minutes. 75 minutes behind the

winner. Photo: Ian Coreless

reviewLakes in a Day is a 50 mile ultra marathon from Caldbeck in North Cumbria to Cartmel in South Cumbria. The route requires running up and traversing across the ridges of the famous Lakeland fells before beginning the final leg of the race down the side of Windermere. With twenty-four hours to complete this race, many of the athletes will be running in the dark through the woods into the early hours of the crisp autumn morning.With over 4,000m of ascent, this event attracts long-distance veterans and has been described by one competitor as “tears, sweat and achievement” and by another as a “grand day out”...

AN ULTRA ADVENTURE

A whistle stop tour of some of the most spectacular parts of the Lake District

with astounding views from the top of the famous lakeland fells: Blencathra, Clough Head, Great Dodd, and Helvellyn, before descending down Fairfield Horseshoe to Ambleside, just over half way. The final leg of the race runs down the western side of the largest natural lake in England, finishing in the small picturesque Cumbrian village of Cartmel.

Now in its second year, the race attracted a lot of interest with over 300 people on the start-list.

This year, the previous course record of 10:37:21 was obliterated as Kim Collison arrived in Cartmel still in daylight in a brisk 9:12:07, breaking the men’s record. Likewise, in the women’s race Helen Leigh arrived at dusk to break the women’s record by two-and-a-half hours with a time of 11:00:10, both receiving the £500 cash prize.

Cumbria is renowned for rain so regular it keeps the vast array of lakes and tarns topped up; but race day surprised many athletes, with the tranquil breeze on the peaks, and the cool temperature in daylight hours. What started off calm and leisurely for some, ended up as a long and lonely day out for others, soon to be ultra runners.

During daylight hours, most of the runners were in good spirits, some running alone, others forming in groups. As the

miles and the peaks were ticked off; the feed stations became an “all you can eat buffet” with a selection of sandwiches, sweet items, and pastries for breakfast in Threlkeld. Well-deserved pizza and pasta in Ambleside. And soup, sandwiches and warm winter food served in Finsthwaite before the final section home on muddy and wooded trail paths under the moonlight.

In Ambleside, crowds clapped the runners as they came through the town centre. Runners got their head torches ready for the last 20 miles when the afternoon merged into the evening.

The day got cooler, the evening got quieter and soon it was 8pm in Finsthwaite watching the runners come in, one by one, to the final feed station: identified as the only building for miles on this side of the lake with light streaming out of the windows.

Walking through the field to meet the runners, dark figures appeared, getting closer and closer... Pausing to see what it was as it stepped closer towards me, I put out my hand and found the horse’s nose nudge me for attention. Panic over.

In the distance, specks of light shone through the trees, the bright ones

lighting up the path in front as a group of runners passed through the gate and experienced the same thing I just did, following the light of the next feed station before the finish.

The end was in sight, bottles were filled, soup was slurred, and food was eaten to allow the runners to continue through the forest on the final push to the finish in Cartmel.

The last point of attraction was Newby Bridge where one path meets The Swan Hotel, and crosses the A590 on a windy track. With around four miles to go, the support from the cheering guests was welcomed.

Through the mud, the track peaks to a grand view of the lights on in Grange-Over-Sands on this clear evening

Civilization at last.“Follow the lights and you’ll soon

be home” were the words that echoed at this point, by the race director, as well as “pass the pudding shop, veer left at the pub and you are home.”

review

liveoutdoorsmag.com8 | LIVE OUTDOORS | NOVEMBER 2015 |

Photo: Ian CorelessOne of the top 10 runners passing

over the bridge from Fairfield Horseshoe, towards Ambleside.

“This is a long run in wild terrain... This event is not

like many other ultras in the UK calendar – it goes up on to the high fells and stays up there so don’t take any chances.”Race director, James Thurlow

NOVEMBER 2015 | LIVE OUTDOORS | 9liveoutdoorsmag.com

Lakes in a day

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PEAKS PRACTICEThe Yorkshire three peaks is a challenge often walked or run that has stood for centuries and is not to be underestimated. As Yorkshire provides one of the most interesting and beautiful areas out outstanding natural beauty, it can be one of the most rewarding challenges yet

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Walking, or running, it is a spectacular 24mile route over the Yorkshire Dales’ biggest peaks: Pen-y-Ghent,

Ingleborough, and Whernside with over 4,700ft of climbing. The area is busy with hundreds of people every weekend, challenging themselves with one, two or all three peaks.

The nearest area of civilization is Horton-in-Ribblesdale, a picturesque little village on the Settle-Carlisle railway, often associated with the start and finish of the annual three peaks fell race. Other than that, it’s a long walk up the valley to Hawes, England’s highest market town, home to the famous Wensleydale cheese, or at the southern end to Ingleton, memorable for the spectacular waterfalls, and if trains are in your interests, it has some admirable viaducts.

Traditionally, the route will start and finish in Horton-In-Ribblesdale, however tackling Ingleborough first in an anti-clockwise direction and before the sunrises is a good tip as it is the steepest of the three, and the best one to ascend with fresh legs. By the time you get to the top, the sun will have risen and the views are breathtaking. The scramble up Pen-y-Ghent can get quite busy in the afternoon alongside every man and his dog and child, so ensure you summit it before noon. It is surprising how many children make it up there, loading their parents up like packhorses with a picnic.

Descending Whernside to complete the three, knowing that the car is waiting along the road, without having the short sharpness Ingleborough, and the long multi-terrain trek back to Horton-In-Ribblesdale to finish off your already-tired body is a reassuring feeling, and a good excuse to fist-pump the air.

The route generally follows the notion of looking directly at one of the peaks, find a footpath--or what resembles a footpath--that corresponds. In recent

years, some parts of the route have been updated with ‘The Three Peaks’ footpath thankfully sign posted, but it’s good practice to take a map for the times when the sign for Whernside summit is pointing in the opposite direction. More significantly, parts of the route can vary depending on which source it came from. For example... the dangerous, but more direct, cross-country route up Whernside can be taken--like on the fell race. Reaching the summit eventually, and hopefully in one-piece, it is easy to look around and see there was an easier and less dramatic route to your right.

It is difficult to estimate how long it will take to complete the route, the course record for the fell race is an astonishing 2:51:42 set this year by Ricky Lightfoot, but if instead you want to take in some of the scenery, allow four to five hours to run it, and anywhere between nine and eleven hours to walk it.

There are plenty of places to stop along the route from the odd bench to sit down at, on the long flat trundle between Pen-y-Ghent and Whernside; or there is the butty van (typical Yorkshire phrase) at Ribblehead viaduct. Alternatively, depending on where you start from, the Pen-y-Ghent Cafe in Horton-In-Ribblesdale is a good choice for a bacon sandwich and cup of coffee before ascending the busiest peak in Yorkshire.

Whernside is renowned as the highest mountain in Yorkshire, and from experience, has the best view. On a clear day, Ingleborough, Pen-y-Ghent, and the Ribblehead viaduct can be seen all in one photograph, which makes for a good summary. But don’t spend too long up there, when the sun is setting. The leisurely descent from the summit is deceiving looking at where the road is, but even if darkness has set in, it is all signposted back to the Hill Inn--a good place to stop for a pint and a Sunday roast to sum up the day’s efforts.

On a clear dayIngleborougHPen-y-Ghent, andthe Ribbleheadviaduct can beseen all in onephotograph,which makes fora good summary

liveoutdoorsmag.com10 | LIVE OUTDOORS | NOVEMBER 2015 |

review

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The circular anti-clockwise route beginning from Low Sleights Road at

the bottom of Ingleborough.

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PEAKS PRACTICE

The famous Ribblehead viaduct on the Settle-Carlisle railway line, with Whernside behind.

The longest part of the route, with Pen-y-Ghent in the distance, the path

winds its way up to Whernside.

Decending down from Pen-y-Ghent towards Whernside, the path is home to many

animals, in particular the Galloway cows.

NOVEMBER 2015 | LIVE OUTDOORS | 11 liveoutdoorsmag.com

Tired? I’m feeling absolutely smashed to pieces… “It will be 38 days in total. We rode about 311km every day, which equated to around ten to twelve hours of riding, and in each

daylight hour we had to keep moving.” Nick and the team encountered some interesting terrain during their adventure, which meant some says were shorter than others. The team undertook this challenge to raise money to buy 1,100 bikes for the Safari Simbaz Cycling Academy in Kenya. As many of the roads are being upgraded sometimes they were riding road bikes through mountain bike terrain such as sand, rocks and gravel, “it was quite extraordinary” he says.

Spending a day on tarmacked roads the distance was around 350km, but on particularly bad days like in Egypt, bureaucracy meant they were not allowed to

stay where they wanted to, causing them to lose riding time. That wasn’t the only problem though, Nick says “our Egyptian team member Adham Mahmoud was called up for national service and couldn’t get dispensation so he had to pull out at the Sudanese border.”

The trip wouldn’t have been complete without other obstacles in the way. With over 20,000m of climbing in total, the team spent a large amount of time at altitude in the Ethiopian Plateau undulating along through the valley. Nick says: “I was certainly the heaviest rider. At the beginning of the trip I weighed in at 83kg, I thought I’m with these tiny 70kg riders, they are going to kill me in the mountains! But, by the time we got to Ethiopia I had lost 7kg and as everyone was feeling a bit more tired it evened things out.”

However, the desert proved to be worse than altitude for Nick. As you can imagine a

lot of Africa is desert, there are big chunks of pure desert where it is sand and heat and nothing else. Nick says: “I was worse in Sudan and Ethiopia where the temperatures were about 45°C, and again in Botswana when the temperatures were in the forties. I seem to have a limit of 37°C where I was fine up until then, after that I would really start to suffer.”

“One day in Botswana I couldn’t ride because my body temperature went up to 41°C and I had to stop and put my feet in an ice bath and the team tried to cool me down. It took me four or five days to recover and I just had to hang in there until it got cooler—it was still 35°C but I was able to cope with that. The others, perhaps because they are from Africa, they seemed to cope with the heat better than I did, but we all suffered differently.”

The team began the journey with five, and finished with three: Mark Blewett founder of

12 | LIVE OUTDOORS | NOVEMBER 2015 | liveoutdoorsmag.co.uk liveoutdoorsmag.co.uk

Five cyclists Depart from Cairo under the shadow of the Great Pyramids at Giza, traverse through nine countries, experience altitude, desert, illness and adversity before arriving in Cape Town some 10,643km and over 20,000m of climbing later breaking the world record of the fastest human powered journey across Africa. Nick bourne describes the journey...

The big African ride feature

This is the ride that cracked me! The sores

on my bum cannot be

patched with just bandages

anymore

Swift Carbon, and Zimbabwean David Martin. David Kinjah, famously known as Chris Froome’s mentor, pulled out in Zambia. David Kinjah says in his own words: “This is the ride that actually cracked me! It’s amazing how much the human body can endure, but the sores on my bum cannot be patched with just bandages anymore. Last night when I arrived, I could not unclip my right foot off the pedal so I removed my shoe instead.”

Nick recalls one particular day the team had completed 377km, the weather was bad and they rode late into the evening. David Kinjah got very cold and was already suffering quite badly, and that was when he made the decision to pull out. “It was very sad because he is an extremely strong rider, he is very talented and a lovely chap.

“It is not just the physical toll it takes but the mental of getting up at 4am everyday,

BIG AFRICAN RIDE

| NOVEMBER 2015 | LIVE OUTDOORS | 13liveoutdoorsmag.co.uk

From left to right, David Martin, Nick Bourne, Mark Blewett.

Photo: Carocap team manager.

getting on the bike again and the stress of surviving off 4-5 hours sleep every night. I think David Kinjah reached a point where he couldn’t take the suffering anymore.”

Training for the challenge is almost as ridiculous as doing it, as it is almost impossible to prepare yourself for 38 days worth of desert, altitude, and bureaucracy crossing boarders. Nick says: “It is difficult to train for a challenge like this, you have to get yourself fit and hope that you are fit enough to do it. I rode everywhere, to the office, to the supermarket, if we were going to visit friends I would set off a couple of hours before and my wife would jump in the car with the kids and I would meet them there… everybody thought I was completely bonkers!”

Physical preparation is part of mental preparation and as Nick rightly says once you know you can ride that distance, and consecutively it’s all about confidence. “You are stepping in unchartered territory, and you don’t know if your body can do it until you have done it. Replicating as much as possible gives you the confidence to do it, and having a goal gives you the focus to train for it.”

Spending 38 days riding together, through some biblical times, the team spirit shines through. Nick describes the team as “co-dependent”. “When you do these things—I mean who does these things, not many people—but when you do these challenges, you don’t really know it will turn out.”

“We all got on well but obviously you have 10-11 people [including the team manager, medic, mechanic and TV producer] that you don’t know very well, and suddenly we are all together with the physical and mental demands of the challenge, it can be difficult.”

Physically exerting yourself over that period of time will inevitably cause illness of some sort, whether it was altitude sickness, heat stroke or generally feeling fatigued.

“It weirdly worked out that we were sick on different days, three of us would work harder while the other could sit at the back and follow the wheel in front.

“David Martin was practically dead for the last few days; I don’t know how he made it. We strapped him to his bike and make him follow our wheels and he is still ill now. We were fortunate to have such a great team and I am chuffed that we completed it.”

The process was extremely stressful especially with the time restrictions of having to complete a certain distance each day, and breaking the record by four days, every second counted. Nick says he was stressing out if they left late, or took longer breaks. He said: “Yet, when we did stop it was difficult to get motivated again when we were tired, but it was nice to sit down and have a cup of tea in the van. We were always pushing which became a lot harder to keep that urgency over that amount of time.”

Nick smiles as he reflects on the adventure and some tough times they had. “These guys are the hardest, toughest and loveliest people, and I don’t think either one of us could have completed it without the other.”

The big African ride

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14 | LIVE OUTDOORS | NOVEMBER 2015

BANANA AND HAZELNUT LOAF

energy loaf

This is an absolutely delicious alternative to a steaming bowl of porridge in the morning.

Soaking the oats overnight not only improves the flavour, it also increases their nutritional benefits. INGREDIENTS50g Wholegrain rolled oats125ml Coconut milk100g Fage 0% Greek YogurtMETHODCombine all basic ingredients in a bowl and leave in the fridge over night.FINISHThere are an infinite number of ways to finish off your oats, top with nuts and seeds, dried fruit, berries, and apricots as pictured (left) with a drizzle of honey or a dolop of jam. Or perhaps you would prefer or banana and blueberries...Take a ripe small banana and dice half of it. Mix the diced banana and the blueberries through the oats. Chop the rest of the banana into chunky slices and throw on top.

Overnight oatsFUEL YOUR MORNING

nutrition

SUPERBERRY PORRIDGE

One of the best recipes to make ahead for a day on the fells, or a long day out anywhere!

INGREDIENTS75ml almond oil125g full-fat natural yoghurt150g caster sugar2 large eggs1 tsp vanilla extractZest of 2 lemons210g plain flour1 1/2 tsp baking powderA pinch of salt150g-200g blueberries or other fruit

METHOD1. Pre-heat the oven to 180C/gas mark 4. Grease and line a 20cm loaf tin.2. In a large bowl, whisk together the oil, yoghurt, sugar, eggs, vanilla extract and lemon zest. In a seperate bowl, stir togther the flour, baking powder and salt. Pour the dry ingredients into the yoghurt mixture along with the blueberries and fold the lot very gen-tly together, taking care not to mix any more than is necessary: overzealous stirring at this stage could result in a tough cake later.3. Pour the batter into the prepared loaf tin and bake for 50-55 minutes, or until a small knife inserted into the middle comes out clean. Leave to cool on a wire rack before serving.

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| NOVEMBER 2015 | LIVE OUTDOORS | 15

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winter swimming WORLD CupIN WINDERMERE

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PLUS ÖtillÖ: the Swedish swim-run phenomenon