The Fan Dance - Interview with 8 Time Champion Mark Pilgrim

Mark – Thanks for talking to us today!  Tell us about yourself, what got you into running?

Hello! Based on the UK, I am 56 years old and after 34 years of IT Sales and Management I am now happily retired. As a teenager I wanted to join the military so I started running in preparation for the various Selection Tests. I ended up in the IT Industry and although my life was busy with work/family/travel I promised myself I’d keep in shape.  I never stopped running.  Not miles and miles, maybe 10km, 3 times a week but I kept doing it.

So, ‘The Fan Dance’, what is it and how did you find out about the race?

For fun I used to do an event called ‘Toughguy’.  It was the original obstacle course race before ToughMudder was born.  A guy called ‘Jon Albon’ used to win Toughguy whenever he raced it – today Jon is a multi- World Champion across many obstacle and endurance events.  I read an article about Jon doing ‘The Fan Dance’ and that was my intro to the Avalanche Endurance Race Series (AEE). 

‘The Fan Dance’ is the oldest Special Forces Selection Test in the world.  Operated by ex Special Forces SAS and SBS personnel, AEE has adapted ‘The Fan Dance’ Selection Test for civilians.  They do two race weekends – one Winter, one Summer where you can do single or multiple events carrying different weights depending on the category you select. 

The AEE Fan Dance involves two mountain ascents across the arduous original 24km route in the Brecon Beacons in Wales.  If you choose ‘The Trident’ category, you will find yourself doing three events within 28hrs that include six mountain ascents across 70km of tough terrain, with one event at night.

Talk us through your first experience of the race.

My first Fan Dance Race was in January 2017.  This is an authentic ‘military’ event – when you turn up you feel ‘this is serious!’ – no music blaring or razzamatazz.  Lots of military looking folks in fatigues with great big packs on their backs!

I chose the ‘Clean Fatigue’ category which is the lightest weight. The minimum safety equipment is far heavier and more extensive than any Ultra Race you may be used to – for example you carry 4 litres of fluid plus items such as an orange bivvy bag and puffa coat.

The event starts with a motivating speech from the Race Director about the history behind the event and then you’re off – straight into a steep lung and leg busting ascent.

My strongest memory is of lying in the snow on the return leg at the top of Pen-Y-Fan with cramp in what seemed every leg muscle. 

After 3hr 08minutes on the mountain, I returned to the famous red phone box to receive my event patch from the Race Director.  The words ‘I’m never doing this again’ rolled around and around in my head!

You’re 8 time winner, across multiple categories.  What changed to help these achievements?

I guess the biggest change over time was my training regime. I thought I trained hard for my first Fan Dance but my body wasn’t conditioned properly for the steep ascents and descents.  Mentally I was strong but physically I had work to do.

Talk us through your training, what worked? 

Over the past few years I kept adapting my original 12 week training plan to maintain/improve my speed and endurance for the various races categories.  Whilst I have not increased my mileage (approx 35-37 miles per week) I have made other changes to the 12 week plan: 

1.       A weekly ascent/descent target…. This is now around 7,500ft average per week
2.       A monthly trip to the mountains to do a 3hr+ hard session
3.       At least x1 2hr plus session a week
4.       Lots of hill reps on different hill gradients
5.       One load bearing session (30-35lbs) every 7-10 days

The above changes meant I have competed well in all categories from Clean Fatigue (lightweight event) to Load Bearing multi-day events (Trident).

Any other secret tips on your race prep or on the day?

For me, setting a race goal right at the outset gives you a target and helps drive through the training plan.  But also setting mini-goals along the way keep you focused.  

Pacing is the key in these races – too fast, too soon and you are gone after 2-2hrs 30min.

Surround yourself with great people and learn from them – I have been on specific training days in the hills and mountains that pushed me harder than I do training solo and given me techniques to train smarter.

A deep tissue massage every month through the training plan is a must!

What was the hardest race and why?

Good question! Instinctively I’d say my first Fan Dance Race because it was all new, my conditioning was not right and I remember the cramp!  

But the reality is The Winter Trident Race - A Fan Dance on Saturday morning, High Moon on Saturday night and Fan Dance again on Sunday morning.  In total around 40 miles and 10,000ft wearing boots and carrying over 30lbs. 

Most people just want to complete The Trident, but I wanted to do it under 10hrs which meant I was racing hard for all 3 events.

It was very icy and windy through the weekend with blizzard conditions during the High Moon night event.

Getting your race admin right was a challenge in itself and I had never experienced a multi day race before.  I had no idea if my body would see it through!

Thankfully my body held up and I completed the event in 9hr 49mins.

What’s next?

Well Winter Fan Dance is coming again in January and there is a new deep mid-Winter event in February so I will be involved in one or both of those. 

But the event I am looking forward to most is my first Ultra down in the Blue Mountains in May.  I’ve signed up for fun more than racing and can’t wait to join you down under!

Good Luck to Mark! He'll be sporting our caps when he visits for UTA in May! If you have any questions for him, comment below or e-mail us and we will pass them on for answers.