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I would absolutely not recommend this! Preworkout formulas tend to skirt the line of FDA regulations and have a tendency to get banned, reformulated, sold, banned, rinse, repeat. I wouldn't consider them healthy in general, but they are NOT meant for cardiovascular activity. Don't get me wrong. Creatine, great. BCAAs, great. Caffeine, great. Preworkout, too risky to be worthwhile; and definitely not for use in a race environment. If you're worried about your heart not being able to power you through a race, don't take stimulants. Run more.

I've had good luck with stuff like this: https://www.amazon.com/GU-Energy-Labs-Assorted-Double-Serving/dp/B06XCLGB9G

Take a caffeine pill or two before a race, and keep yourself going with these. In a beast I tend to eat one of those every 15-20 minutes.

I have a few suggestions, but keep in mind I've only ever run the Wintergreen Super (2014-2016) and only made it into the top 50% of finishers this year.

First, the two people on our team that performed best, both swore that most of what they did this year was 30 minute HIIT sessions. Specifically they both did Insanity Max :30 (they don't really know each other, so they weren't doing this together in anyway). I'm not advocating that particular program, but they said they felt like they could keep attacking the course even late in the race when I certainly could not. Especially in Ottawa winters, this could be a good way to train.

Pull-ups. I recommend getting a good wall mounted pull-up bar (I have mine up in my garage because the walls are taller there) and some appropriate pull-up straps. That's just an example link, but I do recommend getting a couple of straps including the 10lb strap so you can step up/down your assistance as you go. This is how I went from no pull-ups to 3 in about a month. Every other day whether you are working out or not, go do pull-up sets throughout the day. Try for a minimum of 3 sets (I started with sets of 5 with the green band, (I'm 225lbs)) but just throw in sets whenever you can every other day. You'll hurt at first, but then they will start getting easier, so reduce your assistance. Every week on a set day, try to do a chin-up (palms facing toward you). If you can do a chin-up, do as many as you can and always start your sets with as many chin-ups as you can and finish with pull-ups with assistance for the set. After you start doing chin-ups, once a week, test to see if you can do a pull-up (palms away). Repeat until you can do pull-ups. At this point I like to just do as many pull-ups without assistance as I can do each pull-up day in sets of whatever size, but I'm sure you can be more methodical. Meanwhile, the time hanging from the bar will help with your grip strength as well. Once you are doing 5 pull-ups, start intentionally pausing between them to add hang time.

I think you're in the UK, but I got a great one on amazon for $12.99 shipped. Super comfortable and a lot of features. https://www.amazon.com/gp/product/B01AUP9OIS/ref=oh_aui_detailpage_o05_s01?ie=UTF8&psc=1

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PM me if you need some friends there. I am meeting a buddy from highschool and we're doing the Sunday sprint. 28/m/USA s.

I'd go on Amazon and buy some good shoes. Amazon has the Salomon Speedcross 4 for a good price.

https://www.amazon.com/Salomon-Speedcross-Trail-Runner-Black/dp/B017SQX5FU/ref=sr_1_4?ie=UTF8&qid=1505775595&sr=8-4&keywords=Salomon+Men%27s+Speedcross+4

https://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=Salomon+Men%27s+Speedcross+4

They have deals on other brands as well.
https://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=Inov-8+X-Talon+212

I think that hydrating your body is good, but the best thing you can do is have good shoes to run in. If you are in good shape you will be fine.

I've honestly never heard of a waterproof backpack, it may well be a thing, I don't really know, even if it is, I'd think it would be a hindrance during a swim unless you were able to push out all the air. What I'd suggest as an alternative is a bag with good drainage with either a dry bag or ziplock bags inside containing your food. I know you aren't really looking for a camelbak, but I used a dolfin pack for my last two races and it worked great, it was super comfortable and didn't get water logged during the river crossings due to the neoprene construction and drainage. Check it out, it may we'll do the job for you whether you decide to use the hydration portion or not.

https://www.amazon.com/gp/aw/d/B011TUDOYI/ref=mp_s_a_1_1?ie=UTF8&qid=1504220797&sr=8-1&pi=AC_SX236_SY340_QL65&keywords=dolfinpack+hydration&dpPl=1&dpID=410SV4ERDJL&ref=plSrch

https://youtu.be/Z3uROFucJmA

Thanks for the advice.

Another quick question, in my searches I came across this guy: https://www.amazon.com/gp/product/B001DRJGKY/ref=ox_sc_act_title_4?smid=A3SBDOAENTRT1F&psc=1

I really like the features (the laptop pocket for a 30lb ruck plate, the dedicated pocket for hydration reservoir, what looks like drain holes built in, stuff like that). Question is, any feedback? It looks like it's rated pretty close to the same as similar 5.11 bags.

Did it last year, going again this year. Really the main thing you need is comfortable clothes that don't hold water. They don't have to be waterproof, and you don't need super expensive compression gear. But they should not hold water. Basically avoid cotton clothing like the plague. A regular microfiber shirt will work. Light shoes that do good on trails. These dry up quickly, so they won't weigh you down. As well especially with the shoes, good shoes won't hold onto mud either. I can tell you from experience when I used to use "throwaways." When you have a shit pair that holds onto mud and water you're running with cinder blocks attached to your feet. It gets exhausting right quick.

Last years shoes I was wearing Reebok RealFlex 2.0 which are great on trails, great at not holding water/mud. But they absolutely suck on walls. They have 0 traction when trying to climb over a wall. I can't get a kick up from them, and that bites. This year I'm trying the Reebok Wild Trails because I got them on sale for about $55. Plus they look to be almost identical to the new Reebok Trail Supers designed in part by/for Spartan Race. Only without the water ports built in.

I've heard great reviews for shoes from Inov-8. I haven't used them so I can't recommend which exact one would do well. They do cost a bit more than your average Nike/Reebok trail shoe, but then again it's likely getting what you pay for (quality). After all it's your feet. If it separates you from the ground it is worth investing into. Shoes. Tires. Mattress. You'll thank yourself in the long term.

It will be the end of may/start of june. It will be warm. Like 85-90* warm. Was last year, all sun no clouds. And it will be on ski slope. Meaning mountainous/rocky terrain. Do not expect a mud pit for the barbed wire crawl. It will not be that nice. It will be crawling over rocks. I bought these and they have been a life savers on the knees for this obstacle specifically. I've worn them to Tough Mudder, a few Spartans, Savage Race, Warrior Dash, Superhero Scramble too probably I forget all the ones now. They are still holding up like new, same pair. They look like they won't do shit with how thin they are, but they are surprisingly great. I swear by them after the first couple years getting tired of bruised and cut up knees since here in the North East Every. Single. Event. Is up and down a damn ski slope with more rocks than dirt.

Also, the course is only about 4 miles. Save the weight and skip on the Camelbak if you were thinking of using one. There will be a water station or two, as well as one at the end.

Shit this got longer than I originally anticipated.

TL;DR - Wear clothes that don't hold water (so avoid cotton). Good shoes, again that don't hold water, is a solid investment. Expect a shitload of rocks compared to mud, it is on the side of a mountain. I recommend those kneepads but they aren't mandatory. It's only 4 miles, skip the hydration pack you'll be fine.

I own two:

MiR Airflow: This oneis my favorite. The material is very comfortable and you can put it in the washing machine. Downside, doesn't feel as durable as other vests. Time will tell.

Box Wighted Vest: This one is super compact, really feels like it's part of your body once you get it adjusted correctly. Also super well made. Downside: it's expensive AND you can't add weight to it.

I bought a refurbished Garmin Forerunner 235 on Amazon, looks like it's $230 right now but maybe Black Friday could get it under $200? https://www.amazon.com/dp/B01MATKIWO/ref=twister_B07DPGR44N?_encoding=UTF8&psc=1

I used it for a Trifecta + two other OCRs and while I had to clean it pretty well after mud made the buttons hard to press, it's still working very well for me.

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I sprained my ATFL ligament in my ankle back in March, and tweaked it again in June during a race because I thought I was recovered and my ankle didn’t need support. Ice and PT were huge for me for recovery.

Like the others said, I would ask your PT for brace suggestions, but I’ve had good success with this one. I’ve been wearing this for BJJ and OCRs and haven’t had issues with either)

Med Spec ASO Ankle Stabilizer, Black, Small https://www.amazon.com/dp/B00TZTO0QC/ref=cm_sw_r_cp_api_i_FHBuDb8NQFTH7

I am no doctor, nor built like a linebacker, so take my opinion with a grain of salt.

I didn't wear any for the ~50 OCR events I did in 2016 and 2017 but I've started wearing these (https://www.amazon.com/UpNorth-Polyester-Textured-Nitrile-Construction/dp/B06X6G7LD3/) this year. For me, it's less for grip than for hand protection. Sure they help with wet ropes and walls but I had more than few instances of major skin peeling on my fingers after some races last year and that's stopped after wearing gloves for the races.

I ran the Virginia Super this year the first time with the Salomon trail shoes (https://www.amazon.com/gp/product/B017SQWUKG/ref=oh_aui_detailpage_o09_s00?ie=UTF8&psc=1) and yeah they were amazing. My friend came and she ran in just an old beat up pair of shoes that were pretty much ground flat on the bottom.

The difference is extremely noticeable on any obstacle or area packed with mud, as I could just run downhill on an area where she (and many others) had to hesitate heavily or slip. Everything is doable, and I've also done a beast and super in old shoes, but it's a world of difference with real trail shoes.

I bought a pair of these recently and today was my first race with them. I am very happy with them. I had to take them off for the rope climb but they were great for the other rope obstacles. My hands got chewed up in PA in July and these made a huge difference.

http://www.amazon.com/Mechanix-Wear-M-Pact-Large-Gloves/dp/B006WZOMWE/ref=sr_1_2?s=hi&ie=UTF8&qid=undefined&sr=1-2&keywords=mechanix

My hands end up looking like that so I started wearing gloves. Wore these https://www.amazon.co.uk/gp/product/B01EOWA2PM/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1 at my last beast, will be wearing them again at the next ultra. I'd highly recommend them, and they're easy to get on and off if they're wet and you need more grip.

Your comment was removed because "Amazon Affiliate" links are not allowed. Just so you know, an Amazon link with "tag=XXXXXXXXXXXX" in the title is an Amazon Affiliate referral link. Remove that portion of the link then message the mods who then need to approve your edited comment. Ideal Amazon links are in the format www.amazon.com/dp/B00VRRVHMA/ - all the extra after those 10 characters are not necessary.

Been looking at some myself, Mack from OCR kings used a Dolfin Pack during an Ultra Beast and did a review on it: https://www.youtube.com/watch?v=Z3uROFucJmA&t=4s .

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Its not terribly expensive on Amazon ($44) but a few others linked here are cheaper and seem nice also!

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I've not used it myself, and dont speak on behalf of their youtube channel, just something I came along during my search.

As an additional precaution, you may want to think about using a brace if you do end up running. Won't guarantee a pain free race, but at least will provide some additional support on the trails. This one seems to be well thought of.

I actually purchased the Ninja Slackline kit from Amazon

https://www.amazon.com/Slackers-Ninjaline-Pro-Combo-obstacles/dp/B01GPJH8CC/ref=sr_1_11_sspa?ie=UTF8&qid=1540468243&sr=8-11-spons&keywords=ninja+slackline&psc=1

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You can buy the entire kit or just certain grips you want from their website as well. These are plenty challenging when just starting out

I just got Salomon Speedcross 4 and did my first race over the weekend they were great, kept rocks out, and I had grip on everything.

Salomon Men's Speedcross 4 Trail Runner, Black A1U8, 12 M US https://www.amazon.com/dp/B017SQX5FU/ref=cm_sw_r_cp_api_i_Z4PgDbRB8CX7S

I've always used Mechanix gloves:

https://www.amazon.com/Mechanix-Wear-Original-Gloves-Large/dp/B0001VNZQY/ref=sr_1_1_sspa?s=sporting-goods&ie=UTF8&qid=1527190465&sr=1-1-spons&keywords=mechanix+gloves&psc=1

Good, general use gloves - it comes down to personal preference, but I like the finger coverage especially for pulling the gravel into the buckets or hauling the logs around

I also wear these over the top to protect my knees.. I've been getting 20-25 races out of a pair.. Also wear them when I just wear compression shorts on the course. https://www.amazon.com/dp/B000UVZK0Y/ref=cm_sw_r_cp_apa_i_yjDzDb9EKQ43B

I've bought sticky Magnetic Squares

https://www.amazon.com/gp/product/B0796MKVS8/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1

and now my trifecta on the fridge :)

I started with this one and use it for simple trail runs, I changed to (https://www.amazon.com/gp/product/B00KSMVACW/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1) since it has some easy to get to side pockets.

>I bought a refurbished Garmin Forerunner 235 on Amazon, looks like it's $230 right now but maybe Black Friday could get it under $200? https://www.amazon.com/dp/B01MATKIWO/ref=twister\_B07DPGR44N?\_encoding=UTF8&psc=1

this or a refurbished fenix 3

These. All. Damn. Day.

Put them in a steel, waterproof pill holder (which are also cheap). The holders I have will hold 14 tablets per tube. These kept cramping away even during the ultra beast today after it started to get hot during the second lap.

Take one two nights before. The the morning before. One the night before and any you need during the race. Scale up as needed based on length.

SaltStick Caps, Electrolyte Pills for Hydration, Supplements for Exercise Recovery, Youth & Adult Athletes, Hiking, Camping, Hangovers, & Sports Recovery, Gluten Free, Non-GMO, Bottle of 100 https://www.amazon.com/dp/B002IY96B0/ref=cm_sw_r_cp_apa_i_qipTDbWWQ389J

Salt tabs are the better alternative. I cramped at every race until I started using them. My first race with them was the 2016 Killington Beast. One every hour & not one cramp for the almost 12 hours I was on that damn mountain.

Disclaimer: Your results may vary. Always test new things (gels, blocks, food, equipment) before using them in a race.