Team Salomon and Red Bull athlete, Ryan Sandes is a record-breaking, multiple award-winning ultra runner. He spent some time talking about achievements, his favourite places to run, fuel food and more

Ryan, since bursting onto the trail running scene in 2008 you’ve won an incredible number and range of races and awards. What do you consider your best achievement to date?

Thats a hard one, races like winning the Leadville 100 or winning the 4 Desert series come to mind. After writing my book I have realised it the small things I am most proud of. I won a K9 Search and Rescue 4km race with our dog T-Dog (Thandi) – looking back now I am pretty proud of that.

Why do you run?

I love the feeling of freedom it gives me and it has taking me on a journey to all seven continents. It is a form of meditation for me and allows me to escape the business of everyday life.

Where do you most love to run and why?

I love running at home on Table Mountain. I feel most comfortable there and love the combination of mountain and ocean views. It is an extension of my back garden.

© Red Bull Media House

What has running in remote Malagasy and Nepalese villages taught you?

Keep life simple. The Malagasy and Nepalese people live extremely basic lifestyles but they are some of the most happiest people I have ever seen.

How would you describe the DrakTraverse?

One of the hardest things I have ever done. It’s a traverse of the Drakensberg Mountains, from North to South. You have to be self supported and know the Drakensberg Mountains really well. I have run on all seven continents and the Drakensberg Mountains are the most wild I have run in.

© Red Bull Media House

Mountains or valleys?

Mountains, they throw me out of my comfort zone.

© Red Bull Media House

© Red Bull Media House

Your mind appears to be recognised as your greatest strength. Where does this come from?

I think I was born with it. I have always enjoyed challenges and pushing myself to bring out the best in me. I love running so mentally it is easier to get past the low moments. I am quite stubborn and I think that is a good quality for ultra runners to have – never give up.

What would you say to someone who thinks ultras and multi-day events are beyond them?

Anything is possible with the correct planning and preparation. One grain of sand at a time. You need to break your goal down into micro goals and bite size chunks.

Could you give us an idea of your training regime?

Its varies a lot depending on the race I am training for. I have reduced my millage a bit  over the last year as I think ultra runners tend to over do things. I run on average about 12 – 22 hours a week and then do some strength and mobility work on top of that. Its important to make sure your body is moving correctly and efficiently to run your best.

© Red Bull Media House

3 favourite fuel foods, go:

Pre-run – Nut Butter and honey on toast
During – Llama Bar and Red Bull and water
Post-run – Biltong (beef jerky) or chocolate milkshake

© Red Bull Media House

What is so special about trail running?

It is so pure and simple and give you a direct connection with nature. We live such busy lifestyles these days that I think its important to have time to connect with nature.

How would you describe the ultra-running and mountain running communities?

Generally they are very core but extremely friendly and welcoming.

© Red Bull Media House

What’s the best advice anyone has given you?

Live everyday as if it were you last. Make the most of life.

What adventures are you planning for 2016?

I am taking part in the World Ultra Trail Tour this year. I have already run the Tarawera 100km in New Zealand and will be running the Australia Ultra in May and then the Ultra Trail Mont Blanc in August. UTMB is my main goal race. I have a few smaller races planned like Red Bull K3 etc. My wife Vanessa and I are also expecting our first baby in late September so that will be a very exciting adventure for us. In 2017/2018 I am hoping to do a Traverse of the Rwenzori Mountains with Ryno Griesel.

Congrats to you and Vanessa! 

© Kelvin Trautman

What South African trail would you most recommend to runners from abroad?

The Otter trail – it is one of my favourite trails and is so unique. Its combines really technical trail running with epic coastal trails and insane views of the ocean.

You’re a fellow Red Hot Chilli Peppers fan. What’s your favourite running music / playlist?

I like to mix up my play list up from old school classics to more recent stuff. I don’t like anything to extreme and listen to ‘background’ music when I am running. I like to be able to hear my surroundings when I am running.

Agreed! Nothing beats embracing your surroundings when on the trails Ryan thanks very much indeed for sharing your experiences. Good luck with the book and UTMB 2016 too

Ryan’s book “Trail Blazer – My life as an ultra-distance runner” is available now

Jeff

We are delighted to interview the “tour de force” of trail running that is Claire Maxted. Claire shares her thoughts on her own trail running adventures, the trail running community, oh and a bit of food Enjoy!

Claire, since launching Trail Running magazine in May 2010 you’ve take the publication from strength to strength. What is behind its increasing appeal?
These days, increasingly, people are craving experience and adventure over material goods. Trail running, ultra running and adventure racing is the new Porsche!

How did you get into trail running yourself?
I hated running at school so much I actually developed a slight phobia of it, feeling panicked beforehand & finding excuses not to. At uni, drinking a lot of beer I first realised I might get a bit fat! And I wanted to do a triathlon and adventure races which required running. I wanted to beat my phobia, keep fit & lean, & do these exciting races so I conquered my fear by just doing running. I joined a club too which really helps & makes you get out there even when you don’t want to. Now I LOOK FORWARD to running, and edit a running mag! Who’d have thunk it?

Superb! And what is your favourite local route?
Ooh tricky! I absolutely love my solo Saturday silence runs (the one time I’m not chatting & totally alone lol!) around Yawell Quarry, Southwick Woods and Warmington to Elton villages near Peterborough. The thing I love most is just choosing the route on a whim, like the views and trails they are old, welcoming friends I can revisit when I feel like it.


Where are your other favourite places to run and why?
The Peak District, the Lake District, obviously, but mainly exploring new and unexpected places. Like recently I was on a course in Warsall, Birmingham, and found a brilliant route around Sutton Nature Reserve without a map, just went exploring.

In three words please describe The Coastal Challenge…
Argh! Too! Hot!

What did you learn about yourself in doing this?
That my mind is the power. If I’d have wanted to finish it, I would. I’ve been in worse pain & more tired. But for the first time in my life I let myself quit because I wasn’t enjoying the insane heat. I’m not proud of that DNF but it will make me only enter races I really want to do in future (ie not hot ones) despite being tempted by all the exciting challenges on offer through my position at Trail Running mag.


What key advice would you give anyone preparing for their first multi-stage race/event?
Ha ha ha, probably train with Rory Coleman! He will definitely get you through and is worth every penny if you pay attention to him. Respect the challenge. Understand that good training will require a substantial proportion of your time so you must make sure you can fit this around your family, work & friends, and that you will enjoy this training journey. It’s not all about that week of racing but the months of prep beforehand.

You also completed the Bob Graham Round (BGR) in 2013, in a magnificent 26hrs 36mins. Will you be trying this again?
YES! It very much scares me but I really really want to be able to say “I’ve done the BG” without the “but it was outside 24hrs” on the end. 2017 is he plan, come and support me!

What do you most enjoy about editing Trail Running magazine?
The absolutely AMAZING people in this sport, the readers, the athletes, the team I work with, the kindness & enthusiasm of all is quite simply astounding. I will never get tired of it, it gives me my energy.

Where do you get your boundless enthusiasm from?
Ha ha I just answered that above without realising it would be the next question. I don’t know! It does take a lot out of me, I need a lot of sleep and I do get exhausted, but it just doesn’t take a lot to get me excitable. My other half likens me to a spaniel…

Ha ha okay, so what does the spaniel’s typical weekly training consist of?
Every morning 10mins core, plank, press ups, medial glute, ab crunches and pelvic floor exercises.

• Mon – Rest & yoga
• Tue – Run club 7-8miles threshold/long intervals
• Wed – Rest or 7 miles steady if training for a long or multi-dayer
• Thu – Hills (e.g. 8 X 60 sec efforts after 2 mile jog warm up)
• Fri – Rest (sometimes dancing at a parrrrrtay!)
• Sat – 10-15miles long steady run about 150bpm
• Sun – 10-20 miles LSR same HR

Goodness! Okay now to food… Sweet or savoury?
Ooh both, depending on mood. I am well known for ordering salty fat chips and an apple crumble with custard after a race!

Circular or point to point?
Ooh also both! I just like variety I suppose. But I do like races that are a journey so maybe point to point actually.

Morning or evening runner?
I like morning. I wake up with a lot of energy and like to get my run done so it doesn’t get missed by being busy.

You can’t beat a morning run! Now… 3 favourite fuel foods, go:

• Pre-run: 2 eggs with mushrooms & maybe a slice of toast a couple of hours before, then just prior, not much – recently a couple of almonds with a sugary earl grey coating from M&S, check them out!
• During: Not usually anything, even on my 20 milers. Gels don’t agree with me. Chia flapjacks are great.
• Post-run: Now we’re talking. Salty chips, apple crumble with custard and ice cream.

How would you describe the trail running community?
Fantastic! Enthusiastic, welcoming, fun, adventurous, exciting, lovely, supportive of each other. Wonderful and it is an absolute pleasure to be part of it.

What’s the best advice anyone has given you?
Treat yourself as you would a friend. I’m still trying…

What does the rest of 2016 have in store for you?
Oooh these are good questions Jeff!

• Keswick Mountain Festival 25k May
• Race To The King double marathon on the South Downs Way June
• Ice Bug Xperience 3-dayer Sept
• Great Eastern Run fast flat half marathon to test my speed endurance Oct.

Wow! An exciting year then Claire And what’s on your running playlist?
I never listen to music on my run cos I like to connect to my body, think about stuff, listen to birds chatting, be aware of my surroundings and I can’t be faffed with all the wires.
I love hearing it while running past it on a race though. Steel bands are a fave. I love radio 6 for my morning core exercises. I’m currently very into chilling out with This Is The Kit and Rozi Plain.

Lastly, what should Trail Running magazine readers look forward to most in forthcoming editions?
Very exciting articles on fell running greats Joss Naylor, Billy Bland & Kenny Stuart. I’d like us to do something on Ricky Lightfoot’s Winter BG and Mira Rai from Nepal too, and more brilliant routes from around the UK. Items on stretching, training despite injury, and many many inspiring photos of stunning trails to inspire readers, and their amazing stories too.

Brilliant! Claire thank you so much for sharing your passion for trail running and adventure. 2016 promises to be a very exciting year for you and Trail Running magazine readers
Jeff
* All image courtsey Claire Maxted Blog

Travel is fascinating in so many ways – for me it’s about sampling the local food, the people, experiencing other elements of the culture, the sights, the language. Running also offers a chance to clear your head, breathe in the fresh local air. Below are my pics which hopefully give you a sense of the trails and some food I enjoyed.

Okay I only managed 4x relatively short runs of 5-8km each during August. Plus 2 spots of speed training around our villa grounds (the Brownlee drill). So it’s fair to say I put on about 5lbs, or around 10-12kg! So now I’m back home and working off that barrel!

Some shots from Pontevedra, Galicia – I’ll definitely return…

Isla Cies – Best Beach In the World?

Buenos días!

Forest fire planes in action

The food and quality of ingredients was amazing. Local market fayre so much better than what we can often buy here in the UK. I took full advantage of the seafood, such as Fried Fish, Paella, Galician Hake Stew and the odd homemade smoothie…

During our stay, I was inspired to add the Camino de Santiago to my bucket list. I’m not at all religious but have no doubt such a route and adventure would be good for the soul

Then it was a flight home, followed by 2.5hrs sleep max and a drive to Holyhead for the ferry to Ireland. I knew this would trigger the Lymes symptoms but was prepared to lose 2-3 days to that for such a time away.

We spent 6 active days in Rosscarbery, West Cork, then enjoyed 5-star luxury at the Lyrath Estate, Kilkenny for 2 nights R&R, followed by 4 days of joy in near Blessington, Wicklow – a great base for some stunning scenery. The Lyrath even served Butternut Squash soup very similar to my own – though theirs was nicer due to serving it with Guinness bread!

Selected pics from Ireland – where we’ve holidayed about 9 times now…

Post-run rest

Lyrath Estate approach

Wicklow Way nr Glendalough

Classic Celtic honesty

Double rainbow on Lake Blessington

As you might suspect from above, the 127km Wicklow Way was also added to my bucket list. I’ve invited some fellow Rochdale Harriers and friends to consider doing this with me in around 2 years time

So all being well, Autumn/Winter looks ahead to several Lakeland Trails adventures, plus some off-road training. Can’t wait!

Jeff

Sarah, can you tell us about your love of the outdoors?
I just love being outside really! I find sitting about really boring, even if I’m busy and have things to do, I find I start to get twitchy and need to get outside to energise myself and clear my head – it just makes me feel so much better. Over time though it’s evolved into something much more than just a love of being outdoors – I’ve seen such an abundance of wildlife, sunsets, landscapes, history – I’d never have experienced those things from an armchair. I’ve come to realise that life is about experiences, and my ‘fix’ comes from the outdoors. Many of the people I’ve met along the way have influenced my love of the outdoors, and I love the lifestyle that comes with it.

What part does running play in this?
That’s kind of hard for me to define, because I do lots of other things, like climbing, skiing, biking, sometimes walking, and like those things, running is just a part of my life. That said, I do a lot more running that any of the other things these days, and it’s allowed me to explore many corners of the globe that I’ve travelled to – there aren’t many things you can do alone, anywhere, just by slipping on a pair of running shoes, and I suppose that is one of the best things about running – you can enjoy the outdoors, at whatever level you are capable of, anywhere. 

You’ve taken on some real challenges lately, including planning for the incredible Breo Hero 700 mile challenge! How would you describe such experiences?
The 700 miler, Running North, is actually on hold for the moment – during the Coast to Coast (which was 200 miles or so…), Laraine and I realised lots of things, and the main one was that we just weren’t ready for such a big undertaking – what really swung it was the realisation that Scotland isn’t all sunsets, wildlife and scenery, even in summer, it’s a really harsh environment. So, to better prepare ourselves, we’re running a series of long-distance routes to allow us to hone vital elements like kit, clothing, what we eat and what we use for sleeping! Aside from that Laraine ended up with extreme plantar fasciitis in both feet, and I was offered a full-time research post, so logistically, it would have been put on hold anyway.

How seriously do you take nutrition?
Because I do so much yoga, I’ve become a true advocate of being balanced, and I definitely take a balanced approach toward what I eat – every day I load up with fruit and veg in the form of green smoothies and salads, and eat very little refined or processed food – I guess most people would say I’m a super healthy eater, and I do notice a difference if I’ve had to eat food that I view as not so nutrient dense. For example, if I’ve been on the hill for a couple of days and had to carry all my food, it’s generally dried or there’s lots of sugar and salt added, and that sort of food makes me lethargic. I make a lot of my own food from scratch when I can – houmous, pates, birchers etc are good for packing lots of good stuff in. But, I generally have a bit of a naughty, mischievous nature and this definitely applies to what I eat – I love sweeties, cheeses and craft beers – however, I do believe the good balances out the treats! I drink gallons of water, and Yogi teas are a favourite, but I have to admit, without a good strong espresso first thing, very little happens!

What running fuel tips would you pass, particularly for long days in the hills?
I’m not sure I’m the best person to ask for a solid answer on this, because I tend to go for long periods on the hill without refuelling, and instead load up before, when I get home, on rest days etc. There’s different schools of thought on what the best approach is – some think it’s better to train the body to operate on little food, and other believe in eating as often as possible. For me, I struggle with eating while doing intense activity, but I think 100 calorie boosts are good and easy for the body to manage while on the go. With hydration, again, I am not so good, and probably could learn a better approach – I think this could be down to spending so much time running in the Alps, where I carried nothing more than ID and a few quid, because it was always possible to get a sip of water from one of the many, many water troughs that are dotted all along Alpine trails – I even had a sip of glacier water once! In Scotland, I do carry a small bottle of water in my waist pack, but could definitely carry more. I like the Nakd bars and nibbles – they are light to carry and offer a good, nutrient dense, energy boost. I think it’s wise to always carry some food and water for any runs over 10km, especially so if going into the hills. However, fuel is such a personal thing, trial and error is the key to learning what works, as every runner is completely different.

What is your favourite pre-run and post-run fuel?
Before a run, I just try to eat as much as I can but allow myself plenty of time, say a couple of hours, to digest. I now have a good idea of what my body needs, but that’s just come with experience. I generally eat a lot of fruit, veg and proteins before running – sometimes I have carbs, but usually, these are reserved for treat/rest days! I’m a caffeine fiend, and struggle to operate until I’ve had a good strong espresso, followed by a green tea!  Oh – loads of water also!

Post run – I eat what my body tells me it wants, but my favourite thing after a long day on the hill is a gourmet burger with a craft beer! Even better – in the sun!

Where does your boundless enthusiasm come from?
Coffee! Just kidding. It’s just the way I am – I probably have too much energy, and am easily bored, but it feeds my thirst for knowledge and I love that I am one of those people who always wants more, wants to learn more and wants to experience more.  I would hate to be a couch potato! That said, there’s plenty of times I’ve totally burnt myself out, and spent a few days in bed catching up on sleep. As I get older, I’m learning we all have limits!

How did your support from @Breofficial @sealskinz and @SkiAscent come about?
With all these things, social media plays a big part and that’s effectively the common dominator for all the companies and brands I’ve worked with – it can be hard to maintain a social media presence, and mine definitely ebbs and flows! But that’s really where all these connections come from, and most people I know who work with brands have built their relationships in the same way. I’ve been involved with Breo for a long time now, and I hope I continue to be for a long time to come – they have been a great company to work with, and I’ve really enjoyed being part of what they do. Sealskinz has been a more recent connection, and that came via one of the media representatives who I’d spent a bit of time with a few years ago doing some Gore Tex things.  SkiAscent – I helped set up the company, but for various reasons, I’m no longer involved. I suppose that’s the downside of these things, not every connection you make will be the right one for you, and when it becomes a full-time job in itself, it can loose it’s gloss! For the most part though, I’ve been really lucky and I work with other companies and brands too who allow me to dip in and out of things, as and when I have the time.

How do you find blogging?
I’ve always loved writing, and I actually took a minor in Journalism when I was doing my undergrad degree, but I lost touch with it for a while when I focused on being an ‘artist’, and screen printing, photography and design took over. Then I moved to Aviemore and took a temporary post with Wilderness Scotland – part of my role was to mange the blog, and I got some really great feedback for the blogs I was writing – I think one of my wild camping posts is still one of their most popular blogs! I realised that I enjoyed blogging, it was a lot less pressurised than I found traditional journalism to be, and the style fitted my approach to writing. I contributed to a few other blogs, and then started my own. Recently though, I’ve been eyeballs deep in writing my Ph.D thesis and academic research papers, so it’s been hard to keep up to date with my own blog – it’s probably become a bit of a photo blog to be honest, but I’m ok with that, and I always think it’s good to step away from things so you can find the joy in them once again.

Sarah’s blog is A Squirrel Goes Touring btw

You overcame Lyme Disease – could you tell us a little about your battle?
It’s very hard to communicate just how awful Lyme disease can become, there was a period of time, for me, when things got so bad I couldn’t get out of bed, and that was a really bad experience. I was also living on my own at that point, and it was quite scary not knowing if I would be able to get help if I needed it urgently. Prior to that I’d had quite a bad initial reaction to the tick bite, but it wasn’t until the bite flared up again and quite literally started growing out of my leg that I seen a doctor. I was lucky that I was living in an area where the doctors are familiar with Lyme, and are happy to treat it asap – I know that in some areas there are doctors who aren’t quite so clued up on, and perhaps aren’t even aware it exists.

Unfortunately though I got the antibiotics after the disease had started to get into my system. Of course, I didn’t know this and assumed the treatment would sort me out in a couple of weeks and I very foolishly keep active when I should have been resting. My early symptoms – fevers, racing heart, cold/flu and fatigue got so bad that I was ordered, by the doctor, to do nothing more than walk to my local corner store if it was critical for me to do so! At the same time, I started my Ph.D, so I couldn’t really sit around for long. Eventually my symptoms got so bad that I was having heart and muscle problems, I was always exhausted and stressed, but the worst thing was the brain fog – especially since I was doing research and really needed to be on the ball! Things came to a head after a trip to Vancouver, I wasn’t myself for the duration of my trip, but on the ten-hour flight home I had a really bad reaction to some blue cheese I’d eaten the nice previous, I don’t know if this was related to having Lyme or not, but it’s not something that had happened before. I literally thought I was going to die, it was awful – I don’t know how I got through boarder control at Heathrow and have no idea how I got through the flight back up to Scotland.

It took a couple of weeks to get over that, and I then went winter climbing in the Cairngorms for a couple of weeks. This was the last nail in the coffin and I was unable to get out of bed for about a month following. This made me realise I had to do something radical to get a normal life again.  Antibiotics just weren’t working, and I was living in an area where the doctors just didn’t want to help – I was continuously told that I was stressed because I was doing a Ph.D, and that I should find ways to relax! As a yoga teacher, I was well aware of ways to manage stress, and I found this both frustrating and angering.  Regardless, it was quite clear the doctors were not prepared to help me. So, I explored lots of things, and I found that diet and probiotics were the two things that started to made a difference. I started climbing again, and then running to get fit for climbing, I thought that running would send me on a downward spiral of exhaustion again, but it did the opposite and really seemed to help me get well again – perhaps it was all the sunshine! Now, I still have to be really careful that I don’t overdo, I get tried really easily, am susceptible to colds, and have lasting heart, lung and muscle problems, but a good diet and plenty of sleep seems to have been my saving grace!

That is some story Sarah and I can identify with a lot of it, having contracted Lymes myself.

Who and where do you draw your inspiration you?
Being in nature, of course. I also love the sun, snow, mountains, water – it’s usually quite hard to get all four at the same time! In terms of people, I think people who work hard to overcome hurdles, whatever they may be, are very inspirational – anyone with a positive, optimistic outlook on life I suppose. I really hate being around negativity, I find it drains me and zaps my energy, and I try to avoid neurotic people who should probably do a bit more yoga or something! I like to keep things simple and be happy with what I’ve got – I’m not interested in awards or achievements, and I draw inspiration from anyone or anything that has the same ethos as me.

What’s on your bucket list?
I don’t actually have one – my personality is such that I really am quite unpredictable and hard to pin down, I get an idea in my head and either go off and do it, or get bored waiting for it to happen! When I was younger, I was desperate to explore every corner of the globe, but that’s faded as I’ve gotten older. I’d love to spend a bit more time in Norway – my current dream is to buy a boat and live on it for a bit, touring the coastline and skiing further north of the country. I’d love to spend some time above the Arctic Circle, it’s an area that’s always fascinated me – I love the culture, the clothing (my first degree was in Textiles) and the people – I guess that would take in a lot of Siberia and Alaska as well.

Other than that, I’m very much enjoying being in the Highlands of Scotland at the moment and am struggling to find a reason to leave as there’s so much to do here – my next stop is Orkney. For the winter, I’m hoping to build on my very, very basic ski touring skills and spend lots of time in the Scottish hills on ski, doing a bit of hut-to-hut touring, bothy style!

Lastly, what is your running mantra?
I have a few:

– anything is better than nothing,

– just do it, and;

– good things happen when you wear the right shoes.

Fantastic stuff Sarah! Thank you so much for this interview. Your enthusiasm for life experiences is infectious believe me. Can’t wait to hear more about your future adventures  #ThisGirlCan

Jeff

There is no better way of getting a real feel for a place than exploring on foot. The sights, sounds and smells give you a sense of the atmosphere and help embed the destination in your memory.

By a quirk of fate, it was almost 25 years to the day that I’d last visited Venice during a truly amazing Interrail trip with 3 mates.  You can still do this and I’d recommend to anyone!  I’ve never forgotten the four of us ambling around, discovering such wonders as Piazza San Marco, Rialto Bridge, Ca D’Oro – the incredible gothic palace etc. Neither have I forgotten the incredibly moving sound of baroque musicians playing Mozart on the Rialto Bridge after 10pm: 4 Liverpool lads joining tourists and locals to listen.

I have to admit to taking my running trainers, shorts & top to other places and not always having the time or inclination to go for a blast. But like I had done in Finland, this was different.

I decided to rise about 90 mins before required and just enjoy a bright early morning jog. Venice is so small and a real maze of a place, so finding myself doubling back from dead-ends was part of the fun. So too was pausing to take some pics. I only saw one other person out running in the hour I was enjoying the freedom of the place – whereas in any other city or town in the world I’ve gone running, I’ll see many fellow runners. No doubt this is because of the layout and confined space.

A lovely morning temperature of about 15C plus a slight breeze off the Adriatic Sea made this a real pleasure. It was a flat as a pancake too.

I returned to a shower and a continental breakfast, fully energised for the working day ahead – and slightly smug that I’d been out for a run Hopefully I won’t be leaving it another 25 years…

Jeff