Sport Hampshire & IoW

Corporate Challenges - October 2013


    Climb the Dome

    Stair Climb Challenge

    St Paul’s Cathedral is an iconic part of London’s skyline. Using stairs as opposed to escalators or lifts do a ‘virtual’ climb to the top of the dome. Who can be the first in your team / the company to reach each of the galleries in turn – Whispering Gallery (257 steps), Stone Gallery (376 steps) and Golden Gallery (528 steps)?  



    Thames Path

    Walking Challenge

    As a team or teams do a ‘virtual’ walk along the Thames Path. Follow one of the greatest rivers in England for 184 miles (294 kilometres) from its source in the Cotswolds almost to the sea. Passing through peaceful water meadows, unspoilt rural villages, historic towns and cities, and finally cutting through the heart of London to finish at the Thames Barrier in Greenwich.

    If you have a Smart phone then there are free apps that you can download (for iPhone and Android) that will track and record the distances you walk as well as your pace such as:

    • MapMyWalk GPS app from MapMyFitness – Free
    • Sports Tracker from Sports Tracking Technologies Ltd – Free

    Alternatively, you can use a Pedometer (2,000 steps = 1 mile) or Walking Time (20 mins at a 4 mph pace =  3,000 steps = 1.5 miles).



    Half Marathon

    Walk-Wheel-Run Challenge

    The annual Royal Parks Foundation Half Marathon is held in October.

    Choose to Walk, Wheel (Cycle or Wheelchair) or Run and set yourself the challenge of completing 13.1 miles (it doesn’t have to be in one go!). Log the distances you cover in the gym or outside during each of your ‘workouts’ and see how quickly you can complete your own personal half marathon.

    Couch to 5km - If you would like to start running but need some help why not use the Couch to 5km plan to help you?

    Park Run – Why not take part in your local Park Run - an organised, free 5km run that takes place every Saturday morning at 9am – to help you reach your target. Find your nearest Park Run.



    East Asian Games

    Multi-Sport Challenge

    The 6th East Asian Games is taking place in China between 6 and 15 October 2013 and will see athletes from nine nations competing in a wide variety of sports. How many of these sports can you and your colleagues try during the month of October?

    For every new sport tried you will earn 10 points. For every person you encourage to try it with you, you will earn an extra 5 points. Keep an activity log and see who in your team, department or company can accumulate the most points? Let us know who your Gold, Silver and Bronze medallists are come the end of the month!

    Sports include: Athletics, Badminton, Baseball, Basketball, Bowling, Cycling, Dance, Diving, Fencing, Football, Gymnastics, Hockey, Judo, Karate, Shooting, Squash, Swimming, Table Tennis, Taekwondo, Tennis, Volleyball and Weightlifting.



Warm up and Cool down

Remember it is important to warm up and to cool down.

Warming up is essential before exercising. Start with slow, gentle movements, such as walking, and gradually build the intensity, such as increasing your walking pace to a brisk pace or march or to a gentle jog. Eight to 10 minutes will generally warm up the muscles and get them ready for higher intensity activity.

Immediately after your workout, take time to cool down. This gradually lowers your heart rate and allows your body to recover. It may help reduce muscle injury, stiffness and soreness. Walk or continue your activity at a low intensity for five to 10 minutes. It’s then an ideal time to stretch, and you're more likely to improve your flexibility. If it is part of your cool down then stretches should be held for 10 seconds, if it is to improve your range of mobility then hold the stretch for 30 seconds.

The Live Well pages of the NHS Choices website provide more information and advice on training tips and stretching as well as details of their beginner’s running initiative ‘Couch to 5k’

Take care and be safe

  • Choose comfortable, supportive shoes, such as running, walking or cross-training shoes.
  • Keep hydrated by drinking water or fluids before, during and after exercise.
  • Be careful of traffic and take particular care at road junctions.
  • Try to avoid wearing headphones when you are on an unfamiliar route.
  • There is safety in numbers – it is always best to walk, run, cycle, etc with at least one other person if possible. However, if you have to exercise alone then always tell somebody when and where you are going and how long you expect to be.
  • Carry a mobile phone in case of emergency.
  • Look out for tripping hazards such as uneven pavements or, if off-road, tree roots and large stones.
  • Wear reflective clothing in the dark.

If you have a Smart phone then there are free apps that you can download (for iPhone and Android) that will track and record the distances you run, cycle or walk as well as your pace such as:

  • MapMyRun, MapMyRide and MapMyWalk GPS apps from MapMyFitness – Free
  • Sports Tracker from Sports Tracking Technologies Ltd – Free

Pedometer and Stair Climb challenges

Think creatively and you’ll be surprised how easily you can add steps and make progress towards your target! Think of walking as a way to have fun, get jobs done and socialise with friends and colleagues.

  • Use the stairs instead of using the lift or the escalator.
  • Use the photocopier at the other end of your building or upstairs.
  • Go to speak to a colleague rather than sending them an email.
  • Arrange to walk at lunchtime with colleagues.
  • Travel some or all of the way to work on foot.
  • Walk from the furthest end of the car park or from the Park & Ride.
  • Arrange to go on a walk with friends or family in the evening rather than watching TV.

Steps to success

  • Appoint a ‘champion’ to lead each challenge, to keep everyone motivated and to circulate regular updates on progress.
  • Encourage each other as you go along and plan some activities to do as pairs or larger groups to help people complete their individual or their team challenge.
  • Arrange to meet as a group at the start to talk through the chosen challenge/s, set target finish date/s and make sure everything is in place for everyone to get started.
  • Celebrate individual and team successes!

    Three Peaks Challenge

    Stair Climb Challenge

    Use the stairs as opposed to escalators and lifts and do a ‘virtual’ Three Peaks Challenge by climbing Ben Nevis (8,810 steps), Scafell Pike (6,180 steps) and Snowdon (7,120 steps); a total of 22,110 steps.

    Each teams has 24 hours to complete the actual Three Peaks Challenge. How quickly can you and your colleagues complete your challenge?  



    British & Irish Lions Passing Challenge

    Fun Skills Challenge

    The British & Irish Lions will be touring Hong Kong and Australia from 1 June to 6 July. During this time how many rugby passes can you and your colleagues complete in your office? Email us to register and receive a free pack of 10 Mini Rugby Stress Balls.

    Let us know if your company would be interested in entering a team or teams in a corporate mixed touch tournament this summer.



    Tour de France Challenge

    Sport Challenge

    As the 100th Tour de France gets underway start your own team ‘virtual’ Tour de France Challenge. You can choose to tackle all 21 stages (3,360 kilometres) or choose to be specialists by, for example, tackling the 6 mountain stages (1,098 kilometres) or running your own internal Time Trial Challenge (55 kilometres).

    See how long it takes your team to complete your chosen distance. Sport Hampshire & IOW will be giving away a yellow cycling top to the person in each company who cycles the most kilometres to contribute to their team’s total. Can you be your company’s ‘Yellow Jersey’ winner?

    A. Full Tour de France Challenge:  Log the distances that members of your team cycle in the gym or outside and see how long it takes your team to cover the equivalent distance to cycling the 21 stages of the Tour de France 2013 = 3,360 kilometres.

    B. Time Trial Challenge: Who can be the first in your company to cycle a total of 55 kilometres, which is equivalent to the combined distance of the two individual time trials that will take place on Stage 11 (33 km) and Stage 17 (32 km).  

    C. Custom Tour de France Challenge: Make up your own individual or team challenge by choosing which cluster of stages along the route or which individual stage/s you and your colleagues wish to complete.  

    National Bike Week  is 15 – 23 June so look out for events near you!



    Pedal, Paddle, Pace Challenge

    Sport Challenge

    Practice cycling, running and canoeing/rowing over the month of June and build up to completing a timed Pedal Paddle Pace triathlon = 20km bike ride, 5km run and 1.5km kayak (or row if you have access to a rowing machine in the gym) either individually or as a relay team.

    On Sunday 21 July 2013 the annual Pedal Paddle Pace (PPP) event is being held in Winchester. This is a great starter triathlon. It is a great family day and all funds generated are donated to Macmillan Cancer Support. You can enter individually or in relay teams, the main objective being to enjoy the day and participate in some fun exercise at the same time. Click here to enter and use our June Pedal, Paddle, Pace Challenge to help with your training and preparation.