UK TREKS PREPARATION GUIDE

Transcription

1 UK TREKS PREPARATION GUIDE

2 Welcome. Get ready to be inspired. In this booklet you ll find ideas and advice to help you get prepared for your epic trek and make yourself proud. GET READY TO FIGHT FOR EVERY HEARTBEAT AN INSPIRATIONAL STORY SECTION 1: BEFORE TRAINING TRAINING YOUR PERSONAL TRAINING PLAN SUPPORT DRIVERS FUNDRAISING SECTION 2 - DURING TRAINING KIT FOOD & DRINK SECTION 3 - FOOT CARE FOOTWEAR NIGHT WALKING A message from the team Well done in taking the first steps to sign up for these seriously challenging events. Whichever trek you have chosen it will probably be the hardest thing you ever do but at the same time one of the most rewarding. Our treks are a true test of physical and mental toughness and you will be stretched to your limit more than once. Please do take your preparation for the events seriously and we promise you will reap the benefits much more on the day. We wish you all the best with your training and fundraising and look forward to seeing you on the start line in 2018! Thanks you and good luck. BHF Events Team 1

3 AN INSPIRATIONAL STORY Trekkers take part in our events for all sorts of reasons wanting to get fit and staying healthy, doing something for a good cause or ing in memory of loved ones. In 2017 a group of sisters took part in the London to Henley trek. Team leader, Jatinder Kundan tells us her story. Tragically our beautiful sister Gurbash Marwaha passed away very suddenly at the young age of 36, shortly after giving birth to her second child. From such pain and loss we decided we had to do something to keep her memory alive and raise money for the BHF. Myself and my five sisters from different parts of the UK came together to raise awareness and funds for the BHF. We did it for our sister Gurbash was a very popular person, we all loved her so dearly and miss her immensely. We wanted to help to raise money in our sisters memory, we don t want other families to go through the pain we did. Raising awareness to get more people checked for any heart related issues was vital. The paramedic said to me This is for your sister We finished the course as complete novices and we would all do it all over again even though we cried most of the. Gurbash was also given a medal by one of the paramedics who had to treat one of my sisters at the finish line. As we were handed our medals, the paramedic said to me This is for your sister. The trek itself was rewarding and fun. By the time we crossed the finish line we were so pleased we d done it. It was emotional, but we had a huge sense of achievement. We raised nearly 4,000 for the BHF s vital research. YOU VE GOT WHAT IT TAKES, BUT IT WILL TAKE EVERYTHING YOU VE GOT. 2

4 SECTION 1: BEFORE TRAINING SOME TIPS TO MAKE TRAINING EFFECTIVE AND FUN One of the crucial parts of your preparation is your training. This booklet gives you some handy tips and a basic training plan to aid you in getting ready for the event. TIP: Do not increase your long s by more than 20% total distance at a time. TRAIN ON THE ROUTE If you are lucky enough to live near the actual route then we strongly advise you to do part of your training on our trek trail. This will make you familiar with some of the parts you may be ing in the dark. CROSS/ALTERNATIVE TRAINING As well as ing, we advise you should mix up your week s exercise by doing some cross training. This could include swimming, circuit training, cycling or a gym session. It will help you to build up overall strength and reduce the likelihood of injuries. TRAINING KEEPING TRACK When you do your training s, do not rush them. Do make a note of how far you ed and how much time it took you so that you can work out your pace. Week Distance Time taken Approx. Average mph 1 10 miles 3hr 45mins 2.66 TIP: Listen to your body! If you don t feel up to another long and your legs are still tired then rest if you need to. This should avoid unnecessary injuries occurring, and remember to stretch before and after any training. Notes Walk was comfortable and completed without stresses MY FUNDRAISING TARGET EXAMPLE TRAINING PLAN Our basic plan will aid you in training so you re ready to complete your chosen challenge. TIP: We suggest that 3 months is the minimum you should train for our full treks. For the day treks we advise training for 14 weeks, use the first 12 weeks of the training plan and then use the last two weeks. This will allow you to train appropriately for your day trek challenge. IT BEGINS! (WEEKS 1-4) The first month is all about getting out and ing, no matter how long you for, just get out and do it. Find out what footwear works for you, try to at least 3 times a week and increase ever so slightly each time (including a longer once a week). If you re part of a team, get a team in within the first month, so that you know where you re all starting from fitness-wise. 4 5

5 EXAMPLE SCHEDULE WEEKS 1-4 s can be done on pavement but not all of our treks have large amounts of pavement ing, so even for the easy s it would make sense to find trail and tracks to help get used to your ing boots. The hill doesn t need to be a mountain, just pick some undulating tracks that will test you more than the easy. Long s can be as testing as you feel comfortable with; this is more about clocking up the miles and getting used to ing for long periods at a time. Try not to rest too long during the longer s, get used to short breaks. Week Mon Tues Wed Thurs Fri Sat Sun EXAMPLE SCHEDULE 5-8 WEEKS TIP: Increase your cross training (CT) workout at weeks 7 and 8 to longer spells of alternative cardio. Add an extra day in if you feel up to it to strengthen your muscles with resistance work. Long s On longer s we advise you carry a similar amount that you would on your trek, to allow your body to adjust to carrying extra weight. For suggested equipment see our kit list on page 18. Also avoid taking long breaks as it will not be reflective of the event. Start to get used to carrying a rucksack with approx. 5kg of weight to get used to carrying the gear you will have on the day of the event. Remember to try to get used to stopping for short periods of time rather than taking a 2 hour lunch break half way. Footwear Your shoes should be your friends by this stage, if they aren t, we would advise you change them. Avoid buying new and untried boots on the day of the event. 1 2 (2-4 ( mins mins (2-4 (2-4 Longer Longer (6-8 Week Mon Tues Wed Thurs Fri Sat Sun mins Long ( ( mins mins (3-5 Hill (3-5 Longer (8-10 Longer ( mins mins Hill (5-7 Optional CT strength work Long (12-14 Long ( mins Hill (5-7 Optional CT strength work Long (

6 EXAMPLE SCHEDULE WEEKS 9-12 By now your long s will be taking 8-10 hours. For s approaching miles easy access to energy hydration will be a big factor so try to source some items that are lightweight and easy to carry with you in your bag hydration tablets, energy gels, etc. Tip: 50km trekkers, we advise that you try night s at this stage to help you prepare for the event. Please see our night section for advice on page 23. EXAMPLE SCHEDULE WEEKS In month 4 you should be practising ing long distances on certain days back to back to get you used to what lies ahead on trek day. You should also attempt a few night s to get used to using your torch/head torch to navigate. TIP: On your night safety is the most important thing. Remember to tell someone where you are going and carry a phone with you. Check the night ing section on page 23 for more advice. Week Mon Tues Weds Thurs Fri Sat Sun mins mins mins mins Hill Hill Long (17-19 Long (19-21 Long (21-23 Long (22-24 Week Mon Tues Weds Thurs Fri Sat Sun Easy NIGHT NIGHT Hill Hill NIGHT Long (16-20 Long (18-22 Long (16-20 Long (20-22 Long (18-22 Long (

7 EXAMPLE SCHEDULE WEEKS Your final 3 weeks of training are all about keeping the strength work going with the cross training, but easing down the mileage on your legs. You want to be refreshed and ready to go by event day, not overtired and injured from over training. TIP: This is an example to aid your training, not a must-do training plan. Week Mon Tues Weds Thurs Fri Sat Sun Hill Long (16-20 Long (16-20 (6-7 EVENT DAY EVENT DAY SHARE YOUR ACHIEVEMENTS BY TAKING PART IN A TEAM By no means is it essential that you enter this event as part of a team as we will support any individuals taking on this event to help make it truly memorable. However, this is what our participants from previous years enjoyed about taking part as part of a group. Team building in a team you have a place and you find that place over the 30 hours from London to Brighton, often surpassing your own expectations when you find out more than you thought about your grit and determination. Shoulder to cry on the trek is a roller coaster of emotions so being part of a team will help you through the tough times and get you through to the finish! Easier to fundraise setting up an online sponsorship page or fundraising together is often easier with more contacts to ask for support and not just one head to think up fundraising ideas. Easier to train training partners at any level of sport will help you, especially on the days you feel underwhelmed and demotivated to do it. Amazing that you can share the sense of achievement immediately with your friends and know exactly how they feel 10 11

8 YOUR PERSONAL TRAINING PLAN Week Mon Tues Wed Thurs Fri Sat Sun Notes

9 WORDS FROM A SUPPORT DRIVER I didn t the 100km, but as a support driver I was truly involved. I d say check out the route well in advance and know where you re going to meet your team. I was able to carry spare clothes and drinks and food for the team which made it great for them as they could really chill out for a few minutes at each checkpoint while I ran around getting them plasters or whatever they needed. When my team crossed the finish line I was so proud of them and I know it sounds a bit over the top but, I knew I d done my bit to get them there too! In fact it was pretty emotional! SUPPORT DRIVERS HOW TO MAKE LIFE A WHOLE LOT EASIER! If you have family or friends who want to support you on the day, this is the perfect opportunity. You will depend on this person so much to offer support in the way of food, drink, words of encouragement, and they can also carry extras for you to help you keep your bag as light as possible. Your support driver is your ROCK! Meeting the team at checkpoints they are the person you will most want to see during your trek. They will see you off from the start and meet you along the route until you finish your epic. Their role is by no means easy; they will be on call 24/7 during the trek. We suggest using a car or a people carrier, we don t advise large vans or minibuses because of access along the route. The BHF also support you in every way possible by providing food, water and more! FUNDRAISING DO I HAVE TO RAISE SPONSORSHIP? We ask everyone taking part to fundraise. The easiest way to raise sponsorship is to set up a personalised online sponsor page at TOP FUNDRAISING TIPS Our events are organised solely by BHF staff, this not only keeps the cost of your entry fee as low as possible but ensures every single penny that you raise goes towards helping to save lives. We clearly distinguish your entry fee and sponsorship, none of the money that you raise will cover event costs. The most important thing to remember is not to be put off by people who say no (and there will always be those who aren t able to help) because the next person you speak to may be generous enough to help you raise your entire sponsorship target yes, this has happened to one of our participants in the past! Please do contact us if you need any ideas as we have a huge number of ways which will make raising money easier. Here are a few fundraising ideas: Set up a Justgiving page and ask the local paper to advertise your story asking people to support you Ask local companies to sponsor you Run a tombola with prizes from local companies and gifts from friends and family Post about your challenge on social media Leave collection boxes in local shops TEAM EXTREME I took on the London to Brighton Trek in 2017 with a team of work colleagues we called ourselves Team Extreme! As part of my fundraising, I asked friends and family to sponsor me, although this was a great method, I felt like I needed to show others what the challenge was actually like. To do this, I used the Facebook Live tool to capture the whole event in real time and show my supporters how tough the event was. I filmed myself throughout the night, spoke to different people along the route and even did shout outs to those who watched. Thanks to Facebook Live, I smashed my 500 goal and ended up raising over 1000! 14 15

10 SECTION 2 - DURING TRAINING KIT WHAT TO WEAR AND HOW TO BEST PREPARE FOR ALL ELEMENTS A SUGGESTION IS 3 LAYERS Base layer: Worn directly next to the skin. The idea is it will take moisture away from your skin to prevent making you cold or uncomfortable. If you are buying a base layer remember that some are designed to keep you cool, others are designed to keep you warm. Wear a cap in the day to keep the sun off and a beanie at night to keep your head warm and take gloves. Mid layer: An insulating layer to keep you warm. A lightweight fleece or long sleeved full fronted zip-up is ideal. Outer layer: Often a waterproof or high visibility jacket. It should be breathable and have a hood. LEGS Depending on the weather, if it s a nice day then ing shorts are advised and ensure you have plenty of pockets. For the colder and/or night section pull on some full length lightweight trousers. THE BAG If you don t have a support vehicle and will be carrying a bag for the duration of the event, ensure the bag is big enough to hold all of your equipment. Compartments are great for separating your must haves from the not-soessential extra items. The bag must have adjustable padded shoulder straps and ideally padded waist straps to fit around your hips rather than all of the weight across your shoulders and back. MOBILE PHONE A mobile phone is essential and should be fully charged before the event. You will be given emergency numbers to call if you get stuck. If ing in a group, make sure every er has a mobile phone. WALKING POLES Not essential but some people find them a welcome addition on long s for both balance and spreading the weight. TIP: Layers, layers, layers! Whether it s hot, cold, wet or dry, if you have layers you can easily add or take off. Avoid huge heavy coats or knitted jumpers that will take up space and weigh down your rucksack. FOOD & DRINK Although you will get some food, including hot meals (excluding Hadrian s Wall trekkers) and water, we suggest you stock up on the following: Apples Bananas Beef jerky Cereal bars Chocolate bar Dried fruit/nuts Energy gels light and easy to carry Fig rolls Flapjacks Raisins Sugary treat MORE INFORMATION ABOUT MY CHOSEN TREK For further information about the checkpoints, food and facilities along the way on the trek, please see your chosen trek website page

11 SUGGESTED KIT LIST Item Essential/Optional Comments Route map Essential Provided on day by BHF. Event Control numbers Essential Provided on day by BHF. Mobile Phone Essential Trek number Essential To be carried on your person at all times. Sun cream/ lip balm Essential First aid kit Essential Should consist of a minimum of plasters/blister kit, talc, tape and scissors. Whistle Essential To attract attention. Torch Essential Ideally a high-powered torch that will provide you with your light during the night section. Hat Essential Cap and or beanie for day/night sections. Head torch Essential We will provide you with a basic head torch but we strongly advise you to purchase an extra light source to bring with you. Batteries Essential Bring batteries to fit your torch and head torch. Ensure these are good quality lithium so they will last. Spare socks Essential Bring 6-8 pairs. Extra layers Essential As mentioned on previous page. Item Essential/Optional Comments Sturdy water bottle(s) Essential Avoid a large bottle; choose two smaller bottles to spread the weight if possible but camelpack is ideal. Waterproofs Essential Lightweight, breathable. Energy snacks/ food Essential Ideally enough to sustain you for up to 30 hours see food and drink section for advice. Drink Essential There will be places to buy drink and there is free water at every checkpoint, but you should come filled up and ready to start the trek. Hydration is essential. Avoid carrying cans of drink as they are heavy and cannot be resealed. Money Essential Ensure you have some spare cash on you to purchase any extra food and drink along the way, avoid carrying all your credit cards and other personal items on you. Sat map/ navigation device Optional If you have a GPS navigational device and have downloaded the route, then ensure you bring batteries for it and know how to use it. Camera Optional But worth it. Spare footwear Optional Sunglasses Optional Antibacterial hand wash Optional Gloves Optional May be worth having if using ing poles. Plastic bags Optional Ideal for sitting on or taking your rubbish with you. Toilet rolls Optional There are toilets at every checkpoint, but you never know if you may get caught short

12 SECTION 3 - FOOT CARE FOOTWEAR Although training and being fit for the event is absolutely crucial, more often than not it is your footwear that will determine if you manage to finish the event. Below are some tips to help you: NIGHT WALKING It s essential you bring a good source of lighting with you for this section of the trek which means a decent torch and ideally your own head torch. We will provide you with a basic head torch, but this should not be your only means of light for the night sections. The trails vary depending on which trek you are taking part in but typically, many of the trails especially in the night section are along tracks, pavements or alongside woods. This means the amount of artificial light can be limited. It may be very dark and you will be the one lighting your way. The route will be signed by arrows the whole way and we suggest no one s alone in the night section. We ll do our best to help buddy you up with fellow ers if you aren t part of a team. When buying new ing shoes try to use the same socks you will be ing in when being fitted. Try to keep your feet dry - talcum powder or the like will stop feet over-sweating and limit blisters. Ensure you have fully worn in the footwear before the event so you know they are comfortable and you are confident of ing long distances in them. Socks should ideally be made from natural materials such as wool; they draw moisture away from your feet better and limit blisters. Bring 6-8 pairs to the event so that you can change socks to avoid blisters. Lace up your boots or shoes carefully, too tight could mean your feet are pinched causing blisters and you will get pain, and too loose and your boots will rub and then the dreaded blisters start. FACT: Our medical support team spend about 90% of their time dealing with blisters on the day

13 For over 50 years our research has saved lives. We ve broken new ground, revolutionised treatments and transformed care. But heart and circulatory disease still kills one in four people in the UK. That s why we need you. With your support, your time, your donations, our research will beat heart disease for good. British Heart Foundation 2017, a registered charity in England and Wales (225971) and Scotland (SC039426) CODE / XX15