The cross country season is approaching, and the Over 35 Masters community has an exciting chance to represent Team England internationally.
In this article, Team Manager Matt Long provides insights into the upcoming England Masters Cross Country Team Selection Race and the subsequent British & Irish Masters’ Cross Country International.
England Masters Cross Country Team Selection Race
Mark your calendars for the England Masters Cross Country Team Selection Race in Derby, which is scheduled for October 14th. This event will determine who earns the prized white and red rosed vest, symbolizing Team England, by completing laps around the picturesque Markeaton Park.
British & Irish Masters’ Cross Country International
On the day of the trial race, teams will be chosen for the British & Irish Masters’ Cross Country International, set to take place in Glasgow, Scotland, on Saturday, November 11th. Athletes from various age categories, ranging from 35 to 75 plus, will be selected to represent their country. The race distances vary based on age groups, offering the opportunity to compete in distances ranging from 6k to 9.8k.
Race entry for this prestigious event will be available through the BMAF Open Track system, with a closing date of September 26th, 2023.
Selection Policy
To be eligible for selection, athletes must be members of an Area Masters Club. The top four finishers from teams of six and the top three from teams of four will receive automatic selection. Age categories for teams of six include M35, M40, M45, and M50, while teams of four encompass W35 to W75 plus, M55, M60, M65, M70, and M75 plus. Athletes who cannot attend the trial race still have a chance for selection by submitting an expression of interest form on the BMAF website to the relevant area selector.
Area Selectors
You can contact the following area selectors for entries or expressions of interest:
EMAC Yuko Gordon: [email protected]
MMAC Mick Smedley: [email protected]
NEMAA Kim Matthews: [email protected]
NMAC Sue Cordingley: [email protected]
SCVAC Michael Jefferies: [email protected]
SWVAC Alison White: [email protected]
VAC Mike Mann: [email protected]
ISLE OF MAN Mo Kelly: [email protected]
Accessibility and Incentives
Glasgow hosting the event this year makes it more accessible for English athletes compared to the previous venue in Belfast. Many area clubs offer partial coverage of travel expenses, providing an added incentive to compete internationally without straining your budget.
For the Chosen Ones
Athletes selected to represent Team England will receive Team England vests embroidered with the specific race date and location. These vests hold symbolic value, similar to international ‘caps’ in other sports.
Gemma Steel. Photo: Mark Hookway
Webinars and Mentorship
Prior to the event, a series of online webinars will be held in October and November to serve as team briefings and bonding sessions. Notably, Gemma Steel, the 2014 European senior cross country champion, has agreed to serve as an athlete mentor during one of these sessions. Gemma will provide valuable training tips to help athletes prepare for the big day.
Training for the Trial Race
How should one prepare for the trial race? Let’s use the metaphor of a ‘Club Sandwich’ session to shed light on effective training strategies.
Imagine a Club Sandwich, a delectable culinary creation. In cross country training, a ‘Club Sandwich’ session consists of two essential slices of bread: a fast cross country start and a fast finish. These slices represent speed endurance work, demanding immediate engagement without a gradual buildup. Athletes should expect to feel the lactate buildup early on.
The ‘Spicy Layers’
Within the middle of our ‘Club Sandwich’ session, athletes can expect to encounter at least three or possibly four spicy layers:
Kenyan hills: These segments involve continuous effort uphill and downhill, typically lasting about a minute for each. Kenyan hills build strength endurance without heavily stressing the lactate energy system.
Hill sprints: Similar to Kenyan hills, hill sprints focus on building strength endurance. However, athletes can sprint uphill, while the downhill portions are at a jogging pace. This segment intentionally stresses the lactate energy system.
Threshold on the flat: Athletes run at their one-hour race pace or what renowned coach and physiologist Jack Daniels termed ‘comfortably hard.’
Race pace on the flat: Since cross country races usually do not exceed one hour, this segment pushes athletes beyond their threshold pace. It is typically shorter in duration compared to threshold work.
Example Session
Here’s an example session (please note that this is a generic example session and may not be suitable for everyone. If unsure, it is best to consult with a club coach):
90 seconds of fast running.
10 minutes of Kenyan hills.
10 minutes of threshold pace on a flat surface.
6 x 30-second hill sprints.
7 minutes of running at cross country race pace on a flat surface.
2 minutes of fast running.
It is crucial to note that this type of session should be reserved for the pre-competition and competition phases of the cross-country season. Athletes must “earn the right” to attempt these sessions by focusing on each component separately in stand-alone sessions before combining them into a challenging simulation.
Remember, incorporating diverse training sessions is essential, so consider varying the order of the components to maintain progress. The total volume of the session should aim to simulate the volume of the specific cross country race being targeted.
If you have any further inquiries or need more information, contact Matt Long, England Cross Country Team Manager for Masters, at [email protected].