WELCOME TO THE OKHANE Race Team (ORT)

Passionate, dedicated & possibly slightly obsessed #OkhaneRaceTeam

Latest Articles

23rd November 2020

What are Tempo Runs and Why Will They Help My Running?

Nick Taylor-Komar

One thing that many runners learn the hard way, meaning myself, is that long distance running is not a sport of instant gratification. Running as fast as you can for […]

23rd January 2020

My First Cycling Virtual Race

Michael Banks

This week I took a venture into a new world... the world of Virtual Sports, and more specifically, Virtual Racing on the Zwift platform.

Ironman UK Review - The Ups, Downs and More Ups!

Nick Taylor-Komar

Ouch! That was a seriously long day in the office .... but I have crossed the finish line .... and it feels GOOOOOD!!! I signed up for IM UK, held […]

20th November 2018

My Year as a Spartan - Aroo

Richard Ward

I have a love/hate relationship with Spartan races, I love the quality of their obstacle, the weight of their carries and their liking for hills, what I don’t like is […]

14th August 2018

Richard Ward

The Peak Skyline is a fell race that takes place in the hills around Buxton in the Peak District; it has two distances, Full and Half. The full distance is […]

Tag your Instagram images with the hashtag #OkhaneRaceTeam for them to show up in our image feed.

Mar 4

15 0

Mr Ward Senior is a way better carpenter than I and managed to turn my doodles into a pair of plyo boxes that with the flick of the wrist can be made into a larger single box. Now, I’m nowhere near capable of jumping on or off either box configuration so I thought I’d use them to offset the ridiculous length of my arms.

Single Arm Elevated Romanian Sandbag Deadlifts a nice way to engage the posterior chain

FTTC - Bag weighs 40Kg and I’d split a callous earlier so the throwaway was a lump of congealed tissue.

#weareokhaneonepercentmore #okhaneraceteam #sandbagtraining #ilikebigbutts
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #legday #brokenlegrehab

15 0

Mar 2

14 1

This is the kettlebell equivilant of patting your head and rubbing your stomach at the same time.

Slingshot clean and press into hand swap half snatch

There are so many outtakes for this that I’d be at least £250 richer if Harry Hill was still taking submissions for You’ve Been Framed.

#weareokhaneonepercentmore #okhaneraceteam #brokenlegrehab
#kettlebell #kettlebelltraining #ocrtraining #wocrl #couchTo50K #garagegym #fitover50

14 1

Feb 17

2 0

weareokhane #30daybeanieblasterchallenge asterchallenge Day19
High Knees x30sec + Plank 1min + Push Ups x10 + Air Squats x25 + Crunchies x30 + Lunges x20 Each Leg + Dips x10 + Burpees x10 + High Knees 1min + Plank 1min 30secs + Push Ups x20 + Air Squats x50 + Crunchies x60 + Lunges x30 Each Leg + Dips x20 + Burpees x15 + Jumping Jacks 1min + Plank 2min + Push Ups x30
wearing #tacticalfitness 10kg vest, making the body and mind stronger
#okhaneraceteam #weareokhaneonepercentmore #fitforlife #onepercentmore

2 0

Feb 10

3 0

weareokhane #30daybeanieblasterchallenge
Day 12: High Knees x30 secs
+ Plank for 1min + Push Ups x10 + Air Squats x25 + Crunchies x30 + Lunges x20 Each Leg + Dips x10 + Burpees x10 + High Knees x1 min + Plank for 1min 30secs + Push Ups x20 + Air Squats x50
wearing #tacticalfitness 10kg vest, making the body and mind stronger
#okhaneraceteam #weareokhaneonepercentmore #fitforlife

3 0

Jan 17

11 0

I’ve been chasing a combined Training Effect of 6 for weeks now, closest I’ve gotten was 5.8.

Not sure if it was binge watching rossedgley the night before or a swig of shloer that pushed me over the edge, either way going to need a nap later

#weareokhaneonepercentmore #okhaneraceteam #rehab #recovery
#wocrl #couchTo50K #fitover50 #kettlebell #kettlebelltraining #cardio

11 0

Jan 7

10 1

Cold hands, warm heart. Rope and grip work to finish today’s session.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#wocrl #couchTo50K #fitover50

10 1

Dec 1

17 0

Orthopaedic team made changes to the frame yesterday and my ankle is feeling a little unstable, so no Murph this week.

Kept things nice and simple.

48 Kettlebell Dead Cleans
12 Box Hops
6 Ring Inversions aka Toes to Sky
16 Adapted Press Ups

AMRAP - 40 minutes

Go……….

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #kettlebell #kettlebellworkout
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50

17 0

Dec 1

5 0

Was online at 05:30 this morning as a busy workday, no problem with that but stomach been rumbling for past hour so at 09:45 I’m so looking forward to first food intake of the day being scrambled egg with cherry toms and turmeric sprinkled with blueberries on a bed of dark rye bread and avocado...get in my tum #okhaneraceteam #fitforlife

5 0

Nov 24

24 1

Murph and Mobility

A day later than usual, woke up with a sore ankle and zero motivation on Monday, so had later start and an easier session.

Today ankle is still a bit sore so rather than overload it decided to Murph sans vest.

As per usual finished off with some mobility work.

The “Murph”

15 Minutes Hand Bike
100 Neutral Grip Pull Ups
200 Adapted Press Ups
300 Air Squats
15 Minutes Hand Bike

No weight vest, just leg scaffold and an ankle weight to balance things a bit

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #murphchallenge #murphy

24 1

Nov 18

30 8

Ramp-ups.... My legs just about given up on that last ramp nicktkcoaching 🏃‍♂️🏃‍♂️🏃‍♂️🥵

Nice hard set, and feeling the improvements.

#WeAreOkhane #FitForLife #OnePercentMore #GetOutThere #iamOutThere #OutThereSportswear #OkhaneRaceTeam #GettingFitterEveryDay #GettingItDone #Garmin #OnRunning #Running #DuathlonTraining

30 8

Nov 18

31 1

I can say without risk of hyperbole, broken leg lunges suck.

After a meeting with the hospital rehab team suggestion was to adjust my training to include more single leg movements.

As can be seen balance is still shot and I’m no Daniel LaRusso

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#wocrl #couchTo50K #fitover50 #garagegym

31 1

Nov 14

34 14

Realised I havent posted in a while. I'm still alive. Hanging in there with training and mental health. Trying a few new things to freshen up my brain and now my housemate has zwift too I finally have a training partner.

Nearly killed myself on Road to the Sky. gozwift increased my FTP as a result, to a level that may make every workout either impossible or just hell on earth. Will see what happens.

I pushed so hard on this ride that I nearly threw up and passed out. Still feel a little queezy now. 😂 All fun and games until someone vomits on the wahoofitnessofficial kickr. 🤢😂

#okhane #weareokhane #onepercentmore #befearless #fitforlife #okhanetribe #okhaneraceteam #ironman #ironmantri #ironmantraining #tri #triathlon #training #ironmanvichy #swimbikerun #bianchi #bianchibikes #zwift #wahoo #wahooligan

34 14

Nov 14

12 1

Bandages and dressings all removed, so I can finally get a matching pair of shoes on and better still they are bare foot shoes. Happy Days.

If you are squeamish, best not to scroll or swipe………

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#wocrl #couchTo50K #fitover50 #LiveBarefoot #Vivobarefoot

12 1

24 0

A few #RunningDrills as prescribed by nicktkcoaching followed by an easy #run thinking about #RunningForm all the way round. Still a work in progress but improving each week 🏃‍♂️🏃‍♂️🏃‍♂️

New weareokhane Training Kit this morning as well... Perfect for this autumn weather 👍

#WeAreOkhane #FitForLife #OnePercentMore #GetOutThere #iamOutThere #OutThereSportswear #OkhaneRaceTeam #DuathlonTraining #GettingFitterEveryDay #GettingItDone #Garmin #OnRunning

24 0

Nov 14

17 1

Not been a brilliant couple of days. Heel pin extraction was more impactful than I expected so I’m back to crutches only, feels like a set back, but I know it’s necessary stage in my recovery.

Hand bike, upper body and mobility today

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #calisthenics

17 1

Nov 10

19 2

Feel free to add the Can-Can theme to your internal monologue.

More rehab today, ankle has healed enough to take the pressure of a band and some resistance, not very elegant, but neither am I.

And as I was sat on my butt, some halos to offset yesterday’s adapted Murph.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#kettlebell #kettlebelltraining #ocrtraining #wocrl #couchTo50K #garagegym #fitover50

19 2

Nov 9

55 1

☔️ Nice 6 on the roads tonight, loops around the village then collect the work van ready for an early start tomorrow 🚛
.
The trails are certainly better for my knees these days!
.

#weareokhane #okhaneraceteam #onepercentmore #inov8 #ukrunchat #thyca #instarunners #runnersofinstagram

55 1

Nov 9

3 1

Another Monday another adapted Murph, this time followed by some leg rehab.

Decided to swap the rings for Australian pull ups on the climbing rope and replace the box squats with hanging kettle bells squats, nice variation, but going to know about it later.

The Murph

15 Minutes Hand Bike
60 Australian Rope Pull Ups
120 Adapted Press Ups
180 Hanging Kettlebell (16Kg) Squats
15 Minutes Hand Bike

5Kg weight vest, the scaffolding on my leg and a ankle weight on the other leg to balance things a bit

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #murphchallenge #murph

3 1

Nov 8

9 0

Not shared one of these for a while. One to one Lockdown 2.0 compliant Sunday social run with Chris this morning 🏃‍♂️🚀 #hlbrunners #lockdown2 #covidcompliant #running #relive #weareokhane #okhaneraceteam #fitforlife #training #fitness

9 0

Nov 8

6 0

This weekend would have been the Spartan Trifecta World Championships in Greece, great races in a great location.

I can’t do the virtual event for obvious reasons, so here are some pictures form 2019 and 2018

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rehab #recovery
#wocrl #couchTo50K #fitover50 #brokenleg #spartantwc2019
#spartantwc2018

6 0

WELCOME TO THE OKHANE Race Team (ORT)

Passionate, dedicated & possibly slightly obsessed #OkhaneRaceTeam

Latest Articles

23rd November 2020

What are Tempo Runs and Why Will They Help My Running?

Nick Taylor-Komar

One thing that many runners learn the hard way, meaning myself, is that long distance running is not a sport of instant gratification. Running as fast as you can for […]

23rd January 2020

My First Cycling Virtual Race

Michael Banks

This week I took a venture into a new world... the world of Virtual Sports, and more specifically, Virtual Racing on the Zwift platform.

Ironman UK Review - The Ups, Downs and More Ups!

Nick Taylor-Komar

Ouch! That was a seriously long day in the office .... but I have crossed the finish line .... and it feels GOOOOOD!!! I signed up for IM UK, held […]

20th November 2018

My Year as a Spartan - Aroo

Richard Ward

I have a love/hate relationship with Spartan races, I love the quality of their obstacle, the weight of their carries and their liking for hills, what I don’t like is […]

Tag your Instagram images with the hashtag #OkhaneRaceTeam for them to show up in our image feed.

Mar 4

15 0

Mr Ward Senior is a way better carpenter than I and managed to turn my doodles into a pair of plyo boxes that with the flick of the wrist can be made into a larger single box. Now, I’m nowhere near capable of jumping on or off either box configuration so I thought I’d use them to offset the ridiculous length of my arms.

Single Arm Elevated Romanian Sandbag Deadlifts a nice way to engage the posterior chain

FTTC - Bag weighs 40Kg and I’d split a callous earlier so the throwaway was a lump of congealed tissue.

#weareokhaneonepercentmore #okhaneraceteam #sandbagtraining #ilikebigbutts
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #legday #brokenlegrehab

15 0

Mar 2

14 1

This is the kettlebell equivilant of patting your head and rubbing your stomach at the same time.

Slingshot clean and press into hand swap half snatch

There are so many outtakes for this that I’d be at least £250 richer if Harry Hill was still taking submissions for You’ve Been Framed.

#weareokhaneonepercentmore #okhaneraceteam #brokenlegrehab
#kettlebell #kettlebelltraining #ocrtraining #wocrl #couchTo50K #garagegym #fitover50

14 1

Feb 17

2 0

weareokhane #30daybeanieblasterchallenge asterchallenge Day19
High Knees x30sec + Plank 1min + Push Ups x10 + Air Squats x25 + Crunchies x30 + Lunges x20 Each Leg + Dips x10 + Burpees x10 + High Knees 1min + Plank 1min 30secs + Push Ups x20 + Air Squats x50 + Crunchies x60 + Lunges x30 Each Leg + Dips x20 + Burpees x15 + Jumping Jacks 1min + Plank 2min + Push Ups x30
wearing #tacticalfitness 10kg vest, making the body and mind stronger
#okhaneraceteam #weareokhaneonepercentmore #fitforlife #onepercentmore

2 0

Feb 10

3 0

weareokhane #30daybeanieblasterchallenge
Day 12: High Knees x30 secs
+ Plank for 1min + Push Ups x10 + Air Squats x25 + Crunchies x30 + Lunges x20 Each Leg + Dips x10 + Burpees x10 + High Knees x1 min + Plank for 1min 30secs + Push Ups x20 + Air Squats x50
wearing #tacticalfitness 10kg vest, making the body and mind stronger
#okhaneraceteam #weareokhaneonepercentmore #fitforlife

3 0

Jan 17

11 0

I’ve been chasing a combined Training Effect of 6 for weeks now, closest I’ve gotten was 5.8.

Not sure if it was binge watching rossedgley the night before or a swig of shloer that pushed me over the edge, either way going to need a nap later

#weareokhaneonepercentmore #okhaneraceteam #rehab #recovery
#wocrl #couchTo50K #fitover50 #kettlebell #kettlebelltraining #cardio

11 0

Jan 7

10 1

Cold hands, warm heart. Rope and grip work to finish today’s session.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#wocrl #couchTo50K #fitover50

10 1

Dec 1

17 0

Orthopaedic team made changes to the frame yesterday and my ankle is feeling a little unstable, so no Murph this week.

Kept things nice and simple.

48 Kettlebell Dead Cleans
12 Box Hops
6 Ring Inversions aka Toes to Sky
16 Adapted Press Ups

AMRAP - 40 minutes

Go……….

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #kettlebell #kettlebellworkout
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50

17 0

Dec 1

5 0

Was online at 05:30 this morning as a busy workday, no problem with that but stomach been rumbling for past hour so at 09:45 I’m so looking forward to first food intake of the day being scrambled egg with cherry toms and turmeric sprinkled with blueberries on a bed of dark rye bread and avocado...get in my tum #okhaneraceteam #fitforlife

5 0

Nov 24

24 1

Murph and Mobility

A day later than usual, woke up with a sore ankle and zero motivation on Monday, so had later start and an easier session.

Today ankle is still a bit sore so rather than overload it decided to Murph sans vest.

As per usual finished off with some mobility work.

The “Murph”

15 Minutes Hand Bike
100 Neutral Grip Pull Ups
200 Adapted Press Ups
300 Air Squats
15 Minutes Hand Bike

No weight vest, just leg scaffold and an ankle weight to balance things a bit

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #murphchallenge #murphy

24 1

Nov 18

30 8

Ramp-ups.... My legs just about given up on that last ramp nicktkcoaching 🏃‍♂️🏃‍♂️🏃‍♂️🥵

Nice hard set, and feeling the improvements.

#WeAreOkhane #FitForLife #OnePercentMore #GetOutThere #iamOutThere #OutThereSportswear #OkhaneRaceTeam #GettingFitterEveryDay #GettingItDone #Garmin #OnRunning #Running #DuathlonTraining

30 8

Nov 18

31 1

I can say without risk of hyperbole, broken leg lunges suck.

After a meeting with the hospital rehab team suggestion was to adjust my training to include more single leg movements.

As can be seen balance is still shot and I’m no Daniel LaRusso

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#wocrl #couchTo50K #fitover50 #garagegym

31 1

Nov 14

34 14

Realised I havent posted in a while. I'm still alive. Hanging in there with training and mental health. Trying a few new things to freshen up my brain and now my housemate has zwift too I finally have a training partner.

Nearly killed myself on Road to the Sky. gozwift increased my FTP as a result, to a level that may make every workout either impossible or just hell on earth. Will see what happens.

I pushed so hard on this ride that I nearly threw up and passed out. Still feel a little queezy now. 😂 All fun and games until someone vomits on the wahoofitnessofficial kickr. 🤢😂

#okhane #weareokhane #onepercentmore #befearless #fitforlife #okhanetribe #okhaneraceteam #ironman #ironmantri #ironmantraining #tri #triathlon #training #ironmanvichy #swimbikerun #bianchi #bianchibikes #zwift #wahoo #wahooligan

34 14

Nov 14

12 1

Bandages and dressings all removed, so I can finally get a matching pair of shoes on and better still they are bare foot shoes. Happy Days.

If you are squeamish, best not to scroll or swipe………

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#wocrl #couchTo50K #fitover50 #LiveBarefoot #Vivobarefoot

12 1

24 0

A few #RunningDrills as prescribed by nicktkcoaching followed by an easy #run thinking about #RunningForm all the way round. Still a work in progress but improving each week 🏃‍♂️🏃‍♂️🏃‍♂️

New weareokhane Training Kit this morning as well... Perfect for this autumn weather 👍

#WeAreOkhane #FitForLife #OnePercentMore #GetOutThere #iamOutThere #OutThereSportswear #OkhaneRaceTeam #DuathlonTraining #GettingFitterEveryDay #GettingItDone #Garmin #OnRunning

24 0

Nov 14

17 1

Not been a brilliant couple of days. Heel pin extraction was more impactful than I expected so I’m back to crutches only, feels like a set back, but I know it’s necessary stage in my recovery.

Hand bike, upper body and mobility today

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #calisthenics

17 1

Nov 10

19 2

Feel free to add the Can-Can theme to your internal monologue.

More rehab today, ankle has healed enough to take the pressure of a band and some resistance, not very elegant, but neither am I.

And as I was sat on my butt, some halos to offset yesterday’s adapted Murph.

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg #rehab #recovery
#kettlebell #kettlebelltraining #ocrtraining #wocrl #couchTo50K #garagegym #fitover50

19 2

Nov 9

55 1

☔️ Nice 6 on the roads tonight, loops around the village then collect the work van ready for an early start tomorrow 🚛
.
The trails are certainly better for my knees these days!
.

#weareokhane #okhaneraceteam #onepercentmore #inov8 #ukrunchat #thyca #instarunners #runnersofinstagram

55 1

Nov 9

3 1

Another Monday another adapted Murph, this time followed by some leg rehab.

Decided to swap the rings for Australian pull ups on the climbing rope and replace the box squats with hanging kettle bells squats, nice variation, but going to know about it later.

The Murph

15 Minutes Hand Bike
60 Australian Rope Pull Ups
120 Adapted Press Ups
180 Hanging Kettlebell (16Kg) Squats
15 Minutes Hand Bike

5Kg weight vest, the scaffolding on my leg and a ankle weight on the other leg to balance things a bit

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #couchTo50K #garagegym #fitover50 #murphchallenge #murph

3 1

Nov 8

9 0

Not shared one of these for a while. One to one Lockdown 2.0 compliant Sunday social run with Chris this morning 🏃‍♂️🚀 #hlbrunners #lockdown2 #covidcompliant #running #relive #weareokhane #okhaneraceteam #fitforlife #training #fitness

9 0

Nov 8

6 0

This weekend would have been the Spartan Trifecta World Championships in Greece, great races in a great location.

I can’t do the virtual event for obvious reasons, so here are some pictures form 2019 and 2018

#weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rehab #recovery
#wocrl #couchTo50K #fitover50 #brokenleg #spartantwc2019
#spartantwc2018

6 0

Our mission is to positively affect one persons health and wellbeing per day.

Okhane - Inspired by Sport, Health and Wellbeing.

© Copyright 2019 - Okhane - All Rights Reserved
Website Design by Out-There UK

Harman Court, Summer Street,
Leighton Buzzard, LU7 1FN

[email protected]

Okhane Foundation

Our mission is to positively affect one persons health and wellbeing per day.

Okhane - Inspired by Sport, Health and Wellbeing.

© Copyright 2019 - Okhane - All Rights Reserved
Website Design by Out-There UK

Harman Court, Summer Street,
Leighton Buzzard, LU7 1FN

[email protected]

Okhane Foundation