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.

Nov 25

6 0

10 is the magic number, well minus 10 to be accurate. A form score of negative 10 is, according to the fitness nerds at Training Peaks the start of the productive training zone and despite my monopedality I’ve managed to finally enter the zone. I’d have gotten here sooner, but the heel pin removal required rest so I lost some momentum. Now the challenge is how long I can stay productive……… #weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rehab #recovery
#wocrl #couchTo50K #fitover50 #brokenleg #kettlebell #kettlebelltraining #cardio

6 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

27 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

27 8

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

11 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

11 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

Nov 4

9 2

Bit of mixture to finish todays session, lots of core engagement. Tad cold in the cave, despite the numbers. #weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rehab #recovery
#wocrl #couchTo50K #fitover50 #brokenleg #kettlebell #kettlebelltraining #calisthenics

9 2

Nov 2

38 3

This is what happens when you put your FTP up on zwift just a little bit higher than you should do and then do a workout. gozwift tries to murder you. I do realise it's my own stupid fault and I have now learnt my lesson. From now on zwift sets my FTP and I leave it the hell alone. 😂 #dead #deathbyzwift #hamsandwich #okhane #weareokhane #onepercentmore #befearless #fitforlife #okhanetribe #okhaneraceteam #ironman #ironmantri #ironmantraining #tri #triathlon #training #ironmanvichy #swimbikerun #bianchi #bianchibikes #zwift #wahoo #wahooligan

38 3

Oct 28

16 2

Got copies of my pre surgery CT scan and post surgery x-rays, so cool being able to see inside my leg in 3D, also shows that I really did mess it up. Then there are the anchor pins in my shin and heel, damn they are screwed in deep but not for long and if you are lucky I’ll be able to film them being extracted. #weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #ocr #couchTo50K #garagegym #fitover50

16 2

Oct 28

24 0

Controlled rig and hold work today, swinging around is great fun, but it won’t get you through a technical obstacle, for that you need grip, focus and patience Still not safe to play on the pegs and higher holds, but all in due time #weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rigtraining #griptraining
#ocrtraining #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50

24 0

Oct 27

2 0

If you have enjoyed the Free sessions I offer and would like to see more choice, more times, more variety .... Please donate to the Okhane Foundation Thank you https://okhane.foundation/ www.okhane.com
www.nicktkcoaching.com #WeAreOkhane #FitForLife #OnePercentMore #OkhaneRaceTeam #ChangingLives #ShareTheWealth @coach_nicktk
@nicktaylorkomar
@fenland_runner
@liscombehealthclub

2 0

Oct 27

5 0

If you have enjoyed the Free sessions I offer and would like to see more choice, more times, more variety .... Please donate to the Okhane Foundation Thank you https://okhane.foundation/ www.okhane.com
www.nicktkcoaching.com #WeAreOkhane #FitForLife #OnePercentMore #OkhaneRaceTeam #ChangingLives #ShareTheWealth coach_nicktk
nicktaylorkomar
fenland_runner
liscombehealthclub

5 0

26 6

It might not be a huge difference and I look a little dead but these time trial results are 14 days apart and there's definitely some improvement. Yay!!! #weareokhane #okhane #befearless #onepercentmore #fitforlife #okhanetribe #OkhaneRaceTeam #ironman #ironmantraining #triathlon #tri #training #swimbikerun #bianchi #bianchibikes #zwiftcycling #wahooligan #iracezone3

26 6

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.

Nov 25

6 0

10 is the magic number, well minus 10 to be accurate. A form score of negative 10 is, according to the fitness nerds at Training Peaks the start of the productive training zone and despite my monopedality I’ve managed to finally enter the zone. I’d have gotten here sooner, but the heel pin removal required rest so I lost some momentum. Now the challenge is how long I can stay productive……… #weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rehab #recovery
#wocrl #couchTo50K #fitover50 #brokenleg #kettlebell #kettlebelltraining #cardio

6 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

27 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

27 8

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

11 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

11 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

Nov 4

9 2

Bit of mixture to finish todays session, lots of core engagement. Tad cold in the cave, despite the numbers. #weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rehab #recovery
#wocrl #couchTo50K #fitover50 #brokenleg #kettlebell #kettlebelltraining #calisthenics

9 2

Nov 2

38 3

This is what happens when you put your FTP up on zwift just a little bit higher than you should do and then do a workout. gozwift tries to murder you. I do realise it's my own stupid fault and I have now learnt my lesson. From now on zwift sets my FTP and I leave it the hell alone. 😂 #dead #deathbyzwift #hamsandwich #okhane #weareokhane #onepercentmore #befearless #fitforlife #okhanetribe #okhaneraceteam #ironman #ironmantri #ironmantraining #tri #triathlon #training #ironmanvichy #swimbikerun #bianchi #bianchibikes #zwift #wahoo #wahooligan

38 3

Oct 28

16 2

Got copies of my pre surgery CT scan and post surgery x-rays, so cool being able to see inside my leg in 3D, also shows that I really did mess it up. Then there are the anchor pins in my shin and heel, damn they are screwed in deep but not for long and if you are lucky I’ll be able to film them being extracted. #weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #brokenleg
#ocrtraining #wocrl #ocr #couchTo50K #garagegym #fitover50

16 2

Oct 28

24 0

Controlled rig and hold work today, swinging around is great fun, but it won’t get you through a technical obstacle, for that you need grip, focus and patience Still not safe to play on the pegs and higher holds, but all in due time #weareokhaneonepercentmore #okhaneraceteam #Ilizarovframe #rigtraining #griptraining
#ocrtraining #wocrl #spartantraining #ocr #couchTo50K #garagegym #fitover50

24 0

Oct 27

2 0

If you have enjoyed the Free sessions I offer and would like to see more choice, more times, more variety .... Please donate to the Okhane Foundation Thank you https://okhane.foundation/ www.okhane.com
www.nicktkcoaching.com #WeAreOkhane #FitForLife #OnePercentMore #OkhaneRaceTeam #ChangingLives #ShareTheWealth @coach_nicktk
@nicktaylorkomar
@fenland_runner
@liscombehealthclub

2 0

Oct 27

5 0

If you have enjoyed the Free sessions I offer and would like to see more choice, more times, more variety .... Please donate to the Okhane Foundation Thank you https://okhane.foundation/ www.okhane.com
www.nicktkcoaching.com #WeAreOkhane #FitForLife #OnePercentMore #OkhaneRaceTeam #ChangingLives #ShareTheWealth coach_nicktk
nicktaylorkomar
fenland_runner
liscombehealthclub

5 0

26 6

It might not be a huge difference and I look a little dead but these time trial results are 14 days apart and there's definitely some improvement. Yay!!! #weareokhane #okhane #befearless #onepercentmore #fitforlife #okhanetribe #OkhaneRaceTeam #ironman #ironmantraining #triathlon #tri #training #swimbikerun #bianchi #bianchibikes #zwiftcycling #wahooligan #iracezone3

26 6

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