Morgan, Chris and Darren discuss how mental relaxation has unexpectedly led to improved race performances in their OCR careers. They explore why being less focused on results and more present in the training process can be transformative for athletes.

• Relaxed racing mindset produces better results than forcing performance
• Mo's shift from pressure-filled racing to enjoying training has improved her competitive outcomes
• Mental calmness during races allows for better tactical decisions and obstacle execution
• UK racers tend to start races too aggressively compared to more strategically measured European competitors
• World Championships course in Sweden alternates between technical woodland and flat pathways
• Appropriate shoe selection depends on terrain and weather conditions - versatile trail shoes recommended
• Training philosophy evolution: master obstacles first, focus on running fitness, then combine both elements
• Experimenting with different sports and movement patterns may prevent injuries and enhance OCR performance

This is our classic unstructured format where we dive deep into OCR topics without a set agenda - exactly what started the Accountability Corner journey!

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Dave Peters returns to discuss the upcoming Rumble Fitness 3K race on May 25th, the third event in the 2025 3K OCR series featuring 30 obstacles, 300 feet of elevation, and a unique combination of technical and strength challenges.

• The race will have three distinct zones: the barn, proving grounds, and field
• Course includes heavy strength elements including a difficult drag and lorry tire carry
• Technical obstacles feature combination rigs with moving attachments and elevation changes
• The deceptive hill is more challenging than it appears with rutted, uneven terrain
• Competitors should train hill repeats combined with body weight exercises for preparation
• Race occurs 5 weeks before European Championships making it perfect preparation
• Points system allows racers to count their best 4 scores from the 6-race series
• Course will be slower than previous 3K races with winning times around 21-22 minutes
• Spectators can view most of the course from central viewing areas
• Registration closes two days before the event with tickets priced at £40

Visit the Rumble Fitness Instagram page or British Obstacle Sports website for links to register.

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When a devastating knee injury threatened to end Thibaut Debuchet's decade-long reign as one of obstacle course racing's elite competitors, many wondered if we'd ever see the Belgian champion on course again. His triumphant return not only defied medical expectations but revealed the extraordinary mental fortitude that's made him a fixture on podiums across the globe.

From the moment Thibaut discovered OCR in 2013, his natural strength and athleticism made him a formidable competitor. A remarkable 11th place finish at his first OCR World Championship in Cincinnati announced his arrival, but it was his consistency over the years that cemented his legacy. Through this conversation, he provides a fascinating window into how the sport has transformed – from the technically demanding courses of Denmark and Poland that rewarded raw strength, to today's more running-focused formats that require different training approaches.

What truly sets Thibaut apart is his relentless adaptability. While maintaining a full-time job for much of his career, he managed to train 100+ kilometers weekly, constantly adjusting his approach as the sport evolved. "Every year I was cutting down training for obstacles and running more and more," he explains, noting how his annual mileage increased by 1,000 kilometers year after year to keep pace with the sport's direction. This willingness to evolve, combined with his natural obstacle proficiency and tactical race awareness, explains his remarkable podium consistency.

The conversation takes a particularly inspiring turn when discussing his rehabilitation journey. After surgery that left him unable to run for three months, Thibaut dedicated 20-25 hours weekly to recovery work, tackling exercises he'd previously neglected. The result? He's returned with improved physiological markers and renewed perspective. "I have a better VO2 max than in 2020. My lactate threshold is higher than before," he shares, demonstrating that setbacks can become opportunities when approached with determination.

Whether you're an elite athlete, weekend warrior, or someone contemplating your first OCR, Thibaut's journey offers valuable lessons about balancing passion with purpose, addressing weaknesses rather than just enhancing strengths, and above all, as he emphasizes repeatedly – keeping the fun alive. Follow his continuing comeback story on Instagram @tibo_ocr and watch for his appearances at upcoming international events!

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What does it take for young athletes to succeed in the evolving world of obstacle course racing? This revealing conversation with rising OCR star Finley Greenleaf offers a rare glimpse into the journey from mini-mudder races to elite competition.

Finley shares his origin story  and his progression through the Junior Development Programme to international competition. What becomes immediately apparent is the stark contrast between British youth development and our European counterparts, particularly the Netherlands, who Finley describes as "years ahead" in facilities, training methodology, and athlete development.

The conversation tackles the critical transition period where many talented juniors are lost to the sport—that 18-19 age range where university, financial independence, and social distractions can pull young athletes away from competition. Morgan and Chris share their own experiences navigating these challenges, offering valuable wisdom for upcoming athletes facing similar obstacles.

Perhaps most compelling is the discussion of mental resilience, as Finley candidly recounts his experience at Tartan Warrior—bouncing back from a disappointing 3K race to perform significantly better in the 8K the following day. This window into the psychological demands of elite competition reveals how champions are truly made.

For parents of young OCR enthusiasts, coaches developing talent, or young athletes themselves, this episode provides essential insights into creating sustainable pathways for youth development in obstacle course racing. From the importance of peer training groups to the value of athletics club participation, the conversation offers practical strategies for nurturing the next generation of OCR champions.

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Step into the beating heart of British obstacle course racing with the Nuts Challenge 3K – a course that has defined the essence of OCR in the United Kingdom since 2010. Unlike any ordinary race, this woodland technical masterpiece delivers approximately 35 obstacles within just 3 kilometers, creating what seasoned racers describe as "relentless" – a perfect descriptor for this iconic event at Camelot Events.

What makes the Nuts 3K extraordinary is its remarkable balance of challenge and accessibility. The course winds through technical forest trails where you'll encounter everything from suspension obstacles and hanging rigs to water crossings and natural terrain challenges. Your heart rate will spike within minutes as you tackle the infamous Monty's hurdles, Valkyrie rings, and various technical rigs, with barely enough recovery time between obstacles to catch your breath.

Team Nuts member Khani, who has trained at this venue for eight years and earned numerous international podiums, reveals that success here doesn't necessarily come from outright speed. Rather, it rewards consistent energy management and technical efficiency – knowing when to conserve and when to push. The course's unique layout forces racers to utilize every OCR skill: upper body strength, agility, push strength, compromise running, and the mental fortitude to maintain focus when fatigue sets in.

For first-timers, the Nuts 3K offers a comprehensive introduction to what makes obstacle course racing special – the perfect venue to experience the sport's original spirit. For veterans, it's a technical playground that tests your ability to execute obstacles efficiently while managing your energy through varied terrain. Either way, you'll leave with muddy trainers, possibly bruised arms from chicken-winging through obstacles, and the satisfaction of conquering one of Britain's most authentic OCR experiences.

Don't miss this opportunity to race at the spiritual home of UK obstacle course racing on April 27th. Sign up now and discover why the Nuts Challenge continues to set the standard for technical obstacle racing excellence in the 3K Series.

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Siri Englund's name is synonymous with excellence in obstacle course racing. From claiming victory at the inaugural OCR World Championship in 2014 to her recent comeback after years of injury struggles, her journey epitomizes the resilience that defines true champions.

Few athletes can claim such diverse athletic credentials. Before conquering obstacle courses, Siri was a wrestler who discovered her passion for running during preseason training when teammates dreaded cardio work. This unique background led her to Toughest, one of Sweden's first OCR series, where she immediately competed in the elite division and found her calling.

After her groundbreaking OCR World Championship win, Siri's path took an unexpected turn toward military pentathlon. For eight years, she focused on this discipline, developing exceptional technical skills and an unmatched understanding of obstacle flow. Her military training emphasized precision, memorization, and fluid movement through obstacles – creating a mantra she still follows today: "in, through, and out" – approaching obstacles at speed, executing efficiently, and immediately transitioning back to running.

The military career culminated in a world championship victory in 2023, but years of repetitive training had taken a severe toll on her body. Plagued by Achilles injuries that threatened to end her athletic career entirely, Siri made the difficult decision to step away from pentathlon and return to her OCR roots with a more balanced approach to training.

What followed was remarkable – by incorporating more cycling, varied strength work, and technical obstacle training, she's now running pain-free for the first time in eight years. This physical rehabilitation has sparked a competitive renaissance, allowing her to set ambitious goals for upcoming championships in Portugal and Sweden.

Throughout our conversation, Siri offers invaluable insights into training philosophy, the evolution of OCR in Sweden as an officially recognized sport, and finding balance between technical proficiency and running capacity. Her perspective bridges the gap between military precision and the creative challenge of modern obstacle racing.

Have you found your perfect training balance? Join us at Accountability Corner as we explore what makes champions tick and how everyday athletes can apply these lessons to their own OCR journeys.

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We welcome physiotherapist Pip Rainbow to discuss injury prevention, rehabilitation techniques, and the psychological aspects of recovery in obstacle course racing.

Pip shares her journey from sports therapy to becoming a qualified physiotherapist now working with Saracens Rugby Club

The importance of understanding your body and identifying when a niggle becomes an injury that needs addressing

Ankle injuries are among the most common OCR injuries, followed by shoulder problems and muscle/tendon issues

Consistency in training load is crucial for injury prevention - dramatic spikes often lead to breakdowns

Early intervention with injuries leads to faster recovery - address issues that persist beyond a week

Setting small, achievable goals during rehabilitation gives athletes motivation and measurable progress

Age plays a smaller role in injury susceptibility than training consistency, nutrition, sleep, and recovery

 Getting strong is fundamental to injury prevention - but with proper technique and appropriate progression

 Rehabilitation should be viewed as training rather than something separate from your athletic development

Injured athletes can still improve by focusing on components of OCR they can safely perform

If you're dealing with an injury, remember that consistent rehabilitation is key to long-term recovery. Don't abandon your strengthening exercises once symptoms subside - maintain them to build resilience against future issues.

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In this engaging episode, we delve into the realities of training while navigating injuries, addressing the unique struggles athletes face in staying motivated. The conversations touch on personal experiences, illustrating the emotional rollercoaster that accompanies setbacks. We discuss how important it is to cultivate patience as athletes and find new ways to stay active and accountable when the usual routes are blocked.

Join us as we navigate training adaptations—from cycling to strength workouts— while still maintaining a commitment to the sport we love: obstacle course racing. You’ll hear about practical tips on accountability, how sharing goals enhances motivation, and personal reflections on the inevitability of injury in every athlete's journey. Discover how unique approaches, such as the intriguing mention of knitting, can not only provide comfort but also serve as creative outlets to ease stress and refocus during recovery.

Packed with insights, this episode invites listeners to consider their own accountability practices, encouraging a community spirit where we share lessons learned and motivate one another. Don’t miss out on discovering ways to keep training during injury setbacks and how to embrace the journey towards healing. Tune in, reflect, and reconnect with your passion for fitness! Be part of our journey, and please leave a review or share your experience with us; we’d love to hear what keeps you motivated!

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Our latest podcast episode explores everything you need to prepare for the Tartan Warrior and the 3K Series. We dive into race strategies, essential training tips, and insider insights from race director Gavin Hogarth to ensure a successful race day.

Overview of the 3K Series and Tartan Warrior

Insights from race director Gavin Hogarth

Key features of the course and terrain

How to sign up and registration details  

Importance of the right shoes and gear

 Understanding race waves and seeding 

Tips for navigating obstacles and improving skills

Recommendations for spectators and event atmosphere

Final strategies for race day performance

Book now: 

Watch last year's race: https://www.entrycentral.com/tartanwarriorsat2025

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We welcome Rapheala Dyer Nutritional Therapist and Naturopath.

Discover how integral nutrition is for enhancing athletic performance while maintaining overall well-being. Raffi Dyer joins us to discuss the power of gut health and mindful eating, emphasising the importance of making sustainable dietary choices to fuel both training and everyday life.

Join us on this exciting podcast as we dive into how nutrition fuels peak performance, the secrets of gut health, and simple meal prep hacks for busy lives! We'll tackle mindful eating, the psychology behind food choices, and share tips for building lifelong healthy habits. Plus, hear Raffi’s unique take on personalised nutrition and why hydration is your daily superpower. It’s time to supercharge your health—don’t miss it! 🚀🥗

https://www.raphaeladyernutrition.com/

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