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夜明け前のノルウェー。選手はフェリーから冷たいフィヨルドへ飛び込み、山岳地帯を自転車で越え、最後は山頂を目指して走ります。Norseman Xtreme Triathlon（ノースマン・エクストリーム・トライアスロン）は、距離だけでは語れない厳しさと、壮大な自然を舞台にした体験で知られるロングディスタンスレースです。 「地球上で最も過酷なトライアスロン」と表現されることもありますが、過酷さを単純に順位づけることはできません。それでも、冷水、長い登り、変わりやすい天候、個人サポート制、山岳フィニッシュという組み合わせが、世界屈指の難度を生み出していることは確かです。本記事では、2019年に公開された創設者インタビューを軸に、現在の大会情報を加えてノースマンの誕生と魅力を紹介します。 目次 ノースマンとは なぜこれほど過酷なのか ノースマン誕生の物語 サポートチームもレースの一部 黒い完走Tシャツが意味するもの 挑戦から学べる準備の考え方 まとめ ノースマンとは ノースマンは、ノルウェー西部のエイドフィヨルドからガウスタ山方面へ進む、ポイント・トゥ・ポイント形式のロングディスタンス・トライアスロンです。スイム、バイク、ランの距離は一般的なフルディスタンスと同等ですが、山岳地形と天候がレースを大きく左右します。 種目 距離 主な特徴 スイム 3.8km ハダンゲルフィヨルドで、フェリーから海へ飛び込んでスタート バイク 180km ハダンゲルヴィダ高原を含む山岳ルート。獲得標高は3,000m以上 ラン 42.2km 後半にリューカンからガウスタ山方面への急な登りが続く 合計距離は約226km、累積標高は大会全体で5,000mを超えます。基本的な距離区分から知りたい方は、トライアスロンとは？距離・種目・初心者が知っておきたい基本もご覧ください。 なぜこれほど過酷なのか ノースマンの難しさは、長い距離だけではありません。一日の中で環境が大きく変化し、それぞれに対応しながら前へ進む必要があります。 冷たいオープンウォーター：水温、波、視界、選手同士の距離感に対応しながら3.8kmを泳ぎます。 長い山岳バイク：登りと下りを繰り返し、風や雨、気温の変化にさらされます。 マラソン後半の登り：スイムと180kmのバイクを終えた脚で、山岳フィニッシュを目指します。 変わりやすい天候：安全上の理由から、山頂区間が変更または閉鎖される年もあります。 長時間の自己管理：ペース、補給、体温、装備、精神状態をチームとともに管理します。 つまり、速さだけでは完走できません。自然条件に合わせて計画を変える判断力と、早い段階で力を使い切らないペース配分が必要です。 ノースマン誕生の物語 ノースマンの構想が生まれたのは2000年。当時、ノルウェー国内でロングディスタンス・トライアスロンを完走した選手はまだ少なく、創設者のホーレク・ストランドハイムは、この美しいスポーツを国内へ広める方法を友人と話し合っていました。 彼が目指したのは、単なる競技会ではありませんでした。ノルウェーの美しい自然を横断する旅であり、フィニッシュタイムよりも体験を大切にし、家族や友人とその一日を共有する大会です。そして最後は山頂で終わる――それがノースマンの原型でした。 第1回大会が開催されたのは2003年。エイドフィヨルドに集まった21人のうち、19人がガウスタ山の山頂へ到達しました。現在では毎年約250人がスタートし、2026年大会には100か国から7,956人が応募しています。規模を大きくするのではなく、少人数で濃密な体験を守り続けていることも、ノースマンの特徴です。 サポートチームもレースの一部 ノースマンでは、各選手が自分のサポートチームを用意します。チームは移動しながら、補給、飲料、着替え、装備、体調管理を支えます。エイドステーションがすべてを提供する一般的な大会とは異なり、選手とサポート側が一日の計画を一緒に作り上げる形式です。 創設者がこの仕組みを取り入れた理由は、家族や友人をレースから切り離さず、準備からフィニッシュまでを共有してほしかったからです。サポートは簡単な役割ではありません。選手の現在地、天候、必要な補給、次に会える場所を考え続ける必要があります。 そのため、ノースマンでは「一人の完走」であっても、実際にはチーム全体の挑戦です。選手とサポーターが一緒に経験する浮き沈みこそが、大会の記憶を特別なものにします。 黒い完走Tシャツが意味するもの ノースマンでは賞金や一般的な完走メダルではなく、フィニッシャーTシャツが大会の象徴になっています。現在は、ラン37km地点のStavsroへ先着した160人が、条件が許せばガウスタ山の山頂コースへ進み、完走すると黒いTシャツを受け取ります。 それ以降に37km地点へ到着した選手は、同じ42.2kmになる下部コースでフィニッシュし、白いTシャツを受け取ります。山の天候や安全状況によっては、主催者が山頂区間を変更・閉鎖する場合もあります。 黒と白は、努力の価値を上下に分けるものではありません。どちらも226kmを進み、変化する自然と向き合った証です。山では予定より安全上の判断が優先されるという、ノースマンの本質も表しています。 挑戦から学べる準備の考え方 ノースマンは、十分な経験と専門的な準備が必要な大会です。しかし、その考え方は一般的なロングディスタンスへの準備にも応用できます。 3種目をつなげて練習する：スイム、バイク、ランを個別に行うだけでなく、バイク後に走るブリック練習も取り入れます。 強度を抑える練習をする：長時間動き続けられる心拍ゾーンとペースを把握します。 補給を本番前に試す：食べる量だけでなく、時間、携帯方法、低温下で摂取できるかを確認します。 天候別の装備を準備する：雨、風、冷え、暗さに対応できる装備を、サポートチームと共有します。 撤退条件を決める：低体温、強い痛み、意識の変化など、競技を中止すべきサインを事前に確認します。 長時間のレースでは、バッテリー持続時間、マルチスポーツ記録、操作性、心拍数やGPSの確認も重要です。必要な機能は、トライアスロン用ウォッチの選び方で詳しく紹介しています。 まとめ：フィニッシュタイムよりも、旅そのものを ノースマンが世界中のアスリートを引きつける理由は、難しいからだけではありません。フィヨルドから山頂へ向かう旅、自然に合わせて判断する力、サポートチームとの共同作業、そして一日を終えたときに振り返る景色。そのすべてが一つの体験になっています。 ロングディスタンス・トライアスロンでは、3種目を記録するだけでなく、ペース、心拍、ルート、トレーニング負荷、回復を長期的に確認することが準備を支えます。挑戦する距離と予想時間に合った機能を備えるSuuntoウォッチを選び、日々の記録から自分の現在地を確かめていきましょう。 Suuntoスポーツウォッチを見る トライアスロンや長時間の持久系スポーツに対応するモデルを比較できます。 スポーツウォッチ一覧へ

Diving rich, rainbow colored coral reefs is every diver’s dream. We travel the planet to experience them, leaving us in awe of how staggeringly beautiful they are. Imagining our oceans without them is simply heartbreaking. Yet, mass coral bleaching events – due to a rise in global surface temperature – could cause all 29 reef containing World Heritage sites to cease to exist by the end of the century. The stakes have never been higher. To stop this from happening, divers, scientists and ocean conservationists are teaming up to find solutions. We look at five inspiring initiatives to save the coral, and also what you can do to help. Reef Rescuers, Cousin Island, Seychelles In a way, every diver should identify as a reef rescuer, and do what he or she can, even if only make donations, to support one of these initiatives. Starting in 2010, this huge and impressive restoration project has raised 40,000 corals in underwater nurseries, with 24,000 of these being successfully transplanted onto reefs, covering an area of a football field. The project utilised the coral gardening technique of retrieving fragments of healthy coral, growing it in protected nurseries and then transplanting it onto degraded reef to help rejuvenate it. Based on its learning, the project created a Coral Reef Restoration Toolkit for other initiatives to benefit from.   Secore Coral, Yucatan Peninsula, Mexico Starting in 2015, this pilot project researched and tested new techniques to use coral grown in land-based or ocean nurseries for restoration, waiting until they are old enough to plant out on reefs where they are then monitored. This inspiring documentary below shows what’s possible.  Pur Coral, Indonesia Coral reefs across the world need all the help they can get, including financial support from the corporate sector for restoration projects. French ​dermo-cosmetic​s brand EAU THERMALE AVÈNE partnered with Pur Projet to create Pur Coral, a project to preserve and regenerate marine ecosystems in Pejarakan, Bali. The corals had been destroyed mostly by cyanide and dynamite fishing, which are now banned there. Since its start in 2016, the project immersed 24 artificial reef structures underwater, then planted 1855 corals, from more than 15 species, on them. ​For several years Avène has engaged in an eco-responsible initiative called "Skin Protect Ocean Respect" to raise awareness about the impact of sun protection on the environment, and particularly on the marine life and corals. Av​ène has also been a leader in redesigning its sunscreen product range, minimizing the impact on the environment without compromising on optimal UVB-UVA protection for the skin. RangerBot, Great Barrier Reef, Australia Like a Swiss army knife, a state-of-the-art robo reef protector developed by researchers at Queensland University of Technology in Australia – RangerBot – has a number of functions, all designed to protect one of the wonders of the world, the Great Barrier Reef. It’s first function is to search and destroy; its incredible cameras identify invasive Crown-of-Thorns Starfish and injects them with a lethal dose of poison. It also monitors the health of the coral and water quality. It can also map vast areas underwater at scales not previously possible. World’s largest 3D printed reef, MARS, Summer Island, Maldives The Modular Artificial Reef Structure (MARS) is an ongoing project developed by industrial designer Alex Goad. It utilises 3D printing to provide a rigid skeleton on which corals can be implanted and grown. In August 2018, they submerged the first reef off the coast of Summer Island, in an area where there has never been a coral reef, and where locals have been growing corals. Alex says the ease, affordability, flexibility of 3D printing can play an amazing role in preserving coral around the world. 6 ways you can make a small difference Conscious travel Air and vehicle travel are major contributors to the rising greenhouse emissions driving the climate crisis. Consider trying to reduce both. For example, use public transport or ride a bicycle whenever you can. And when you do fly, offset the carbon emissions from your flight by using a carbon calculator, and compensating a green cause of your choice. Hands off When you’re out diving, don’t touch coral or any marine animals. Keep a respectful distance. Don’t pursue animals to get that trophy photo. And don’t collect shells and so forth as souvenirs – remember that hundreds of people dive the same site, and if every diver took a souvenir it would create a big problem. Use eco-friendly sunscreen Use sunscreens based on eco-designed, biodegradable formulas. Avoid products that have the following ingredients in them: Octocrylène, Benzophenone, Methoxycinnamate. Take a look at Avène’s sunscreen range – they are brand of choice for divers at Suunto head office. Be a tidy diver Single use plastics really are an abomination. Divers should lead the way and quit using them. Be sure to clean up any plastic trash after your dive when you’re back on land. Start “strawkling” Strawkling is a new recreation that combines snorkeling and collecting litter. Take a net-cloth bag on your next dive, and collect any plastic litter you find. Imagine if we all did this!    Change your business practices If you own, manage or work for an organisation in the global dive community, join Suunto in getting onboard with Mission 2020 and changing your business practices so they help protect and preserve our oceans for the future.

© Jared Paisley The summit of Table Mountain towers 1054 m above Cape Town below. The keystone of Table Mountain National Park, the peak is famous for its biodiversity and incredible panoramic views. This is Suunto ambassador Ryan Sandes’s home training ground. It’s where he prepares for the ultra marathons he races in around the world. He’s know this terrain like the back of his hand. “Table Mountain is one of the few places where you can go from the city to the top of a mountain in under an hour,” Ryan says. “There’s something really magical about it and the whole Cape Peninsula – the combination of really technical trails, beautiful landscapes and ocean views.” © Jared Paisley After running in locations all over the world – Antarctica, the Gobi Desert, the European Alps, the Himalayas, and the jungle of Central America – Ryan felt called to explore his own home turf more fully. “We so often search far and wide for adventure, when epic backyard adventures are waiting right on our doorstep,” Ryan says. “It doesn’t take a lot to create them; it’s just using your imagination a little bit, and going out and having a good time. “There is so much potential for backyard adventures, whether it involves surfing, a long distance swim, a kayak paddle, or doing a crazy mountain bike. There’s just so much out there. Even if you live in a massive city, you can still create a fun backyard adventure. The opportunities are endless.” The 13 Peaks Challenge all started with Ryan sketching a route on a notepad. With pen and pad, he linked up 13 peaks in the park to create a backyard adventure for locals and tourists alike. Then he convinced a friend to run it with him. “I told him it would only be 40 or 50 km,” Ryan says. “It ended up being an epic adventure, over 108 km!” © Jared Paisley With that huge day out, the 13 Peaks Challenge was born. The route is 108 km, and includes 6500 m of vertical gain. It can be done in 24 hours, 48 hours or as a multi day challenge. About 20 people have completed it so far. A group of runners is currently attempting to do the 13 peaks in 13 weeks. Ryan’s friends Ryno Griesel, Ruan van der Merwe, and Jock Green hold the fastest known time (20 hours), but maybe not for long. “In some ways I’m more looking forward to giving that another go than any other races or events,” Ryan says. People living in Cape Town have caught on to the challenge more quickly than Ryan expected. Enthusiasts are making merchandise for finishers. The challenge is collaborating with charity the Southern Lodestar Foundation to help feed schools in the area. And the people who have completed it are helping those undertaking it. “I’ve been blown away by how many people have become passionate about it,” Ryan says. “It’s become really community orientated. It’s creating camaraderie.”

Reaching for the Google is an instinctive impulse to answer almost every question that pops into our heads. With countless important questions, such as, “what is the world’s ugliest dog?”, or, “what to do if a ginger kid bites me?”, the internet has an answer for everything. Yes, it’s also a valuable place to search for new MTB trails. But sometimes what is mirrored back is impersonal, superficial and without context. It lacks the richness that comes from hearing from a real person. Ask any investigative journalist, and they will tell you, you can only get so far with Googling; finding people to talk to is where the real story is. To help you get the scoop on the most awesome local trails, we’ve put together a list of sources to consult. Talk to your local bike shops Bike mechanics and retailers talk to local trail aficionados everyday on the job. Chances are they are one themselves. Take your bike in for a tune up, and strike up a conversation about the local trails. Make your question personal, rather than general: where are your favorite places to ride around here? Many shops organize group rides for their customers. Visit your local MTB club This will be a goldmine of intel. Most larger cities have MTB clubs or meetups, which usually have club outings and meetings. Get in touch, go along on a ride. Usually every club has a few people who all the other members revere as gurus of sweet trail. Volunteer for trail maintenance work that trail advocacy groups and clubs do. When you give, you are also more likely to receive! Stop and say hello If you’re out on a trail and cross paths with another MTBer, greet them and strike up a conversation. He or she might have some trail secrets to share that could open your horizon of biking possibilities. Check out our heatmaps The Suunto app’s Heatmaps feature allows users to select different activities – mountain biking, hiking, running and so on – to find places and trails popular with other users. Zoom in and look more closely at the paths, switch to satellite or terrain maps, to see whether the paths are forest roads or single trails and to better gauge popularity. And look at where people aren’t riding; maybe there’s something worth exploring there? Another trick is to switch to the trail running heatmap because trail runners usually prefer single trail – this might help you hone in on the best rides. Follow other riders in Suunto app In addition to using heat maps to find places to ride on Suunto app, get social: start following other Suunto app users, engage with them and see where they ride. You can create routes based on your friends’ activities and sync those to your Suunto for navigation. Import routes from Strava You can find awesome rides by following people on Strava. You can then save their routes and use them in your Suunto for navigation. You can also find and create routes and sync them to your Suunto with other external route tools or services, such as Komoot, Outdoor Active and Wikiloc.

With a stellar cross-tri career, including being the 2015 XTERRA World Champion, Josiah Middaugh combines his elite competition experience with his university education in sports science to provide cutting-edge coaching to his clients. Josiah Middaugh is both an endurance coach and a pro athlete.   For endurance athletes, a central component of their training programme is the long run. “Running aerobically past the hour mark, the magic starts to happen at the cellular level, primarily increased capillary density and an increase in the size and number of mitochondria, the aerobic powerhouse of the cell,” Josiah explains. “This lays the foundation so you can achieve better adaptation from your specific race pace training and interval training.” Long run benefits Josiah says the list of benefits and adaptations coming from regular long runs is long. Here are his top three. Efficiency improves as your body more efficiently burns fat at low to moderate intensity Running economy improves so you are running faster at sub max heart rates. The strength of your heart also improves resulting in a larger stroke volume and lower resting heart rate. Common mistake Athletes commonly believe unless they’re pushing hard, there are no benefits. It’s the “no pain, no gain” mentality. With the long run, slowing down is key. “Most people start too fast and fade,” Josiah says. “Most of your long runs should be easy and it might feel painfully slow if you are new to them.”     7 tips to help you do them right Keep it aerobic Aerobic refers to light exercise you can sustain over a long time. “Keep your long runs at least two minutes per mile slower than your current 10k race pace,” Josiah says. Set a heart rate “Set a heart rate ceiling for your run,” Josiah says. “Start with a low heart rate and watch it gradually tick up one beat at a time until you are in your target range.” Keep it there. However, and this is important, don’t base your heart rate on the common age based calculation: heart rate zone minus age. “Age predicted equations will only work for about 20 percent of the population and the margin of error is plus or minus 20 beats,” Josiah says. “That's a 40 beat range!” Instead, perform a four mile field test to find your functional threshold (FT) heart rate. Find your average heart rate for your best four mile (6.5 km) effort or use a 10k race pace. Check out Josiah’s spreadsheet to help determine heart rate and pace zones. Consistency over frequency Many athletes believe they need to do multiple long runs per week. This isn’t the case, Josiah says. Once a week is enough. “It's the consistency over time that makes the difference,” he says. “Results from incorporating a consistent long run can be noticed after about four weeks.” Increase gradually The duration and distance of your long run depends on what you are training for. “Progress your long run gradually adding only 10-15 percent per week until you approach your target long run distance,” Josiah says. “If you are training for a marathon or beyond, it might be necessary to undulate the distance of your long run if you are approaching 20 miles and/or three hours.” 5k/10k runners: there is no need to run for more than two hours.Half marathon runners: keep it race distance or less.Marathon runners: gradually build long run distance to just over two-thirds of the race distance, no more than 18-20 miles (29-32 km). “For most athletes I have a rule of the longest run being no more than around three hours or 20 miles, whichever comes first,” Josiah says. “You have to weigh up the increased risk of injury and length of recovery needed when one runs over about 20 miles.” Stay fuelled For the best recovery and adaptations, fuelling before, during and after is important. Start fuelling early into your long run and ensure you’re also getting enough fluids. Fuelling during is especially important for runs 90 min or longer. “Fueling during a workout can improve the performance of that workout, help you recover faster from it, and boost your immunity,” Josiah says. “Shoot for about 200 calories per hour, or about one energy gel every 30 minutes with adequate water – roughly one 20 ounce water bottle (600 ml) per hour.” Fuel well post run “Your post-run nutrition is equally important,” Josiah continues. “Attempt to take in a quick 300 calories within 30 minutes of completing your long run with a focus on carbohydrates along with some protein and of course water. The primary goal of recovery nutrition is to restore your muscle and liver glycogen so you can recover faster. Do more with more, not more with less.” Run in the morning Morning is almost always a better time of day for your long run. “Elite running coach Joe Vigil advocates a long run early in the morning because you have more fluid in your intervertebral discs,” Josiah says. “Also, you are not yet fatigued from the days activities or from a long day at work. Most races are contested in the morning so it is ideal to set your biorhythms to the time of your next event.” More running related articles: 7 tips for running hot weather Learn how sleep can make you a better running Improve your running with high intensity hill repeats The lazy runner's guide to a marathon  

© Martina Valmassoi Running for nearly a full revolution of the Earth brings up a whole palette of emotions and experiences. Elation, pain, resistance, boredom, wonder, blankness – repeat. Suunto ambassador and Australian ultra runner Lucy Bartholomew has experienced the full range. One of the things that keeps her going are the incredible flow states she has experienced while running against the sun. “The best way I can describe this feeling is like meditation,” she says. “It’s a state where there is no energy being exhausted and it’s a state of flow where you move, but time feels like it stands still. It’s hard to explain until you find it yourself.” Lucy is currently preparing for the Western States 100 Mile Endurance Run. In last year's race, she unconsciously entered into a flow state, losing track of time. At one point she thought she had a very long way to go, and then in what seemed like moments later, most of the course was behind her. “It was like I was watching myself dance over the terrain and all I could think was, ‘I could do this all day’,” she says. © Martina Valmassoi Lucy’s three rules of flow You can’t control it As seductive and blissful as flow states are, Lucy doesn’t expect to experience them. She has no control of when they come and go. When they come, great, when they go, she remains detached. “They are part of the beautiful adventure of running and I just let them come and go as they do; like good moments and bad moments, you realise that nothing last forever,” she says. Don’t chase it Having a detached attitude is important because chasing flow states simply chases them away, Lucy says. Being present, happy and calm is her focus, which is the right mental state for a flow state to emerge from. And while she doesn’t chase them, they do support her running performance. “Especially in the longer stuff I think they provide a time where it feels effortless and wonderful,” she explains. “They give you confidence and reassurance that body and mind are comfortable” Flow is not an excuse to space out One potential downside of flow states is becoming so thoroughly immersed in the moment that you forget to take care of the basics. “During these moments I tend to forget about fuelling and pacing,” Lucy explains. “I run with blissful unawareness of what’s ahead because it’s all about focusing on the ‘now’. But when that moment passes, the reality of what you have got yourself into can hit you really hard.” While tasting the bliss of flow, make sure you remember to take care of the basics. Lead images: © Damien Rosso / Droz Photo © Martina Valmassoi Click below to read the articles in our series on flow: Finding the flow 7 principles to help you find the flow