The 2024 first edition of MDS Cappadocia got underway today, three stages with a potential longest distance of 120km’s and options to run 71.9km/ 92.8km and 110.5km based on the desired distance of stage 2.
A unique playground
Stage 1 25km
Stage 2 20.9km/ 41.8km/ 59.5km
Stage 3 26km
Bib collection and admin checks
Many participants arrived in Turkey on Friday or Saturday with admin taking place on Saturday afternoon ahead of a relaxed dinner followed by a comfortable night in Suhan Cappadocia Hotel in Avanos.
Suhan Hotel, some luxury before self-sufficiency
Stage 1 began with a relaxed breakfast and 0800 departure to the start of the race and the beginning of self-sufficiency.
The challenge ahead
At 0900 briefing began and at 0930, the runners departed for 25km and 678m of elevation gain.
Cyril Gauthier
In contrast to MDS The Legendary and other MDS races, Cappadocia is not a desert race. Although the landscape has a desert feel, the route is much more single-track, mountain paths, grassland and of course it is all encompassed within the unique landscape of this area.
Troglodyte Caves a unique feature of Cappadocia
The Göreme valley is captivating, especially if never seen before.
Single-track trails
For the participants, it was the start of a journey of discovery and at each point throughout stage, the beauty and experience was one that was passed on to MDS staff during and afterwards.
A hot day, cold water at CP’s make all the difference
A hot day, with a recorded high of 33-degrees, however, a gentle wind throughout many sections of the race helped to cool. Main CP’s also offered iced water which was poured on the heads and necks to facilitate cooling the core.
It wasn’t all flat and easy.
The stage was won in 02:29:40 by Keven Moncelli. Hugo Brincard and Alexandre Mallier were 2nd and 3rd, 02:32:41 and 02:39:08 respectively.
A unique and magical playground
For the women, Maryline Demangel finished ahead of Axelle Bellec and Gudrun Hespel, 03:10:59, 03:20:23 and 03:39:08.
Stage 1 finish and the bivouac for the coming days is a hidden away gem backed by the unique Troglodyte homes, cut away in the rock that makes Cappadocia so unique and special.
Stage 2 (Monday) has an early wake-op of 03:30, briefing at 04:30 and the start of the stage at 05:00. Runner’s are able to choose the distance to cover.
A key consideration for any self-sufficient multi-day journey is weight. Additional weight is just a burden, so, fine tuning equipment for your adventure is key.
In races such as Marathon des Sables, there is a requirement to be completely self-sufficient with just water and a shelter provided.
So, in addition to the clothes you are wearing, you must carry all the food required for the week, any luxuries and importantly warm layers: sleeping bag, sleeping mat, jacket and so on.
The debate, ”Do I need a warm jacket?” takes place every year and in all honesty, the most truthful answer is yes and no! It doesn’t help does it! The reason being, in a hot year, the need for a jacket can be very minimal or not at all. However, in a cold or cooler year, a jacket can be a life saver. So, the best answer here is usually have a jacket, take it with you and before the race, whilst in race location, make a decision based on the current weather and forecast.
Sleeping bag in some ways is easier to answer, yes, you need one! However, that is only the start of the process with a sleeping bag, you need to take into account key questions:
Do I sleep warm?
Do I sleep cold?
Am I tall?
Am I short?
Do I have wide shoulders?
Do I get cold feet?
And the above list can go on.
Also, budget is a consideration, there are many sleeping bag options and prices vary greatly.
Ultimately, for a jacket and sleeping bag we want the following:
The lightest possible.
The warmest based on our needs.
The most flexible system.
I personally have always been in favour of having a jacket, mornings can be cold and evenings can be chilly, so, the option of a jacket is great. Also, if you have a jacket, you can look at taking a lighter, less warm sleeping bag and looking to ‘boost’ warmth if required by wearing the jacket inside the sleeping bag.
With all the above in mind, UK brand PHD have come up with a potentially perfect solution.
The ULTRA JACKET and the DESERT RACE HALFBAG.
Before discussing in-depth, PHD understand the need for weight v warmth, they also understand layering and the benefits of top-quality ethically sourced down.
The ULTRA JACKET is super light at 200g and is filled with 1000 fillpower down, good for temperatures as low as -5 deg.
The DESERT RACE HALFBAG is a half size sleeping bag weighing 240g. This bag stops at the waist is filled with high-quality 950 fillpower down and is designed to keep legs and feet warm. However, the technology does not stop there. Understanding that deserts can be windy, they have added a neck-length sand cover or extender to cocoon your body, arms and hands to cut out air movement. This allows the user to regulate warmth and comfort.
If it is cold, you quite simply add the ULTRA JACKET and then pull the neck-length sand cover over.
This combination provides a sleep/ warm system for well under 500g that packs very, very small. Effectively, with this combination of products, not only do you save weight, but you increase flexibility and options.
THE JACKET
The Ultra Jacket weighing 200g for a men’s medium is a high quality product filled with 1000 fillpower down giving warmth to -5 degrees. It is a simple, no frills product designed to be as warm as possible and as light as possible. The outer fabric is windproof which adds to the warmth. It does have hand pockets with no zips, again to save weight. There is a zippered inner chest pocket. Standard colour is black but it is possible to choose red and as with all PHD products you can have a custom make with Hypershell or you can add a hood. You can also have a custom fit, specifying body width, body length and arm length.
Prices start at 498.00 UK pounds / 582 euros.
PHD say, “Our lightest sub-zero down jacket. A ‘K Series’ product. Warmth to weight at the limit of possibilities for extra-keen lightweight backpackers and mountain racers. Now also available in custom sizes.”
THE BAG
The Desert Race Halfbag is a simple, lightweight and effective solution for those looking to save weight, increase flexibility and still keep warm, it comes in a standard length.
The neck-length sand cover is a brilliant addition.
The addition of the neck-length sand cover increases warmth and flexibility on windy and cooler nights. Using top-quality 950 fillpower down, this half bag is incredibly light and packs small. It has stitch through construction ensuring down stays evenly spread with no cold spots. As with all PHD products, it is possible to have a custom make, for example add a zip, have it made short or long, choose a colour (green, red, black or white) or you can add Dri-LX outer fabric.
Prices start at 342.00 UK pounds / 400 euros.
PHD say, “Designed specifically for desert racing. From the legendary Saharan Marathon des Sables to the Kalahari’s KAEM, and the growing number of events in the Gobi, the Atacama, the Australian interior and all around the world, these events have their own particular set of challenges to overcome. Sweltering 40 degree (C) race days can give way to 4 degree (C) nights – that’s cold enough for frost – in which warmth, sleep and recovery play a vital part in preparation for the next day’s challenge.”
950. A newcomer to our range. European goose of rare quality. A high value alternative at the top levels of performance. We have introduced a wide range of options in 950 in response to the soaring cost of 1000.
1000. European goose down of unique quality with exceptionally large lively clusters. 1000 provides the highest warmth-for-weight performance possible from down and has been used in PHD products since 2008. Unfortunately, scarcity (and the fashion industry) continue to push up the price steeply every year. This rarest of all downs we reserve for the K Series, our lightest products right through the range from marathon ultralights to alpine kit and on into high mountain gear.
IN USE
Desert Race Halfbag with neck-length sand cover and ultra jacket with hood
The system is absolutely brilliant and I have fallen in love with the weight of the two items, the flexibility to adjust my sleep comfort temperature and when it has been cold, the down jacket really gives a massive boost and pulling up the neck-length sand cover encapsulates me so that I feel I have a full sleeping bag.
There are some important points to consider, the effectiveness (warmth) of the jacket and half bag is improved by using a sleeping mat which adds comfort and insulation from the ground. Also, I intentionally chose a jacket with no hood as I preferred the lighter jacket weight and the option to add a hat or beanie to increase warmth. It’s really simple, want a jacket or sleeping bag to be warmer, cover your head.
CONCLUSION
The combo of jacket and halfbag is now, without doubt, going to be chosen fast-packing/ multi-day option. It just makes sense. I have a really warm jacket for sitting around. I have a really warm halfbag and when the two are combined, I have a really excellent and adaptable system for sleeping. The light and storable sand cover is really simple, use it or don’t use it, no worries, but the extra security and protection this gives is brilliant. PHD are really on to something here.
With high quality down products and lightweight fabrics, they compress and adapt when packing, so, adding these to a race bag after packing they will take up little or no space. As an example, I used two small dry bags (3L) by Osprey and Sea-to-Summit and packed the jacket and bag away to see how small I could compress them.
Are there any downsides? Yes, the price. The jacket and halfbag in standard configuration will cost you 840.00 UK pounds/ 982 euros. That is a hefty price tag. However, if you look at the cost of a down jacket and full sleeping bag, the prices are comparable, +/-.
This offer by PHD does not come cheap and yes, you can shop around and find options that are considerably cheaper. I guess I look at this a little like buying a car, any car providing it has fuel and it is in working order, will take you for A to B. However, based on desires, budget and the desire for the best, you can do that A to B ride in a small Fiat or a Ferrari. PHD are coming at the Ferrari end offering a luxury bespoke product that is extremely light, packs really small, is perfect for the task that is required and for that, you pay a price!
Only you can decide if it is worth it!
I have been using PHD for over 10-years, I have used their Minim bags in the Sahara and the Hispar bags in the Himalayas. The ability to have custom features has been, at times, a luxury. My original Sahara bag had no zip to save weight, however, my next bag had a full-zip which allowed me the option to use it as a blanket/ duvet. The Ultra Jacket and the Desert Race Halfbag has taken things to a next level and in doing so, they have provided me multiple options for temperature regulation in varying climate conditions and I love this. Should I go to a very cold climate in the future, I could now use this jacket and halfbag in combination with my Hispar bag to give me excellent sleep comfort below -20degs, that is awesome.
PHD have always made a superb product, it is made in the UK with the highest quality products and importantly, ethically sourced down, which comes at a price. They may be expensive, but you get a top-quality product and excellent after service and care.
Reviews:
“It worked exactly as described. I consider the temperature ratings accurate. We had a couple of nights when the wind picked up and the sand blew. When this happened I was grateful for being able to pull the sand sheet on the half bag up over my head and use the drawstring to keep the sand out” – Gareth Scobie (Marathon des Sables competitor).
“The sensation of immediate warmth in the Ultra Jacket is unsurpassed. The 1000-fill is so high-lofting, it puffs up as if a pump has been attached. Rare and wonderful.” – Judy Armstrong in TGO Magazine.
“For me the half bag and pullover was perfect, probably the best bit of kit I bought. To be wearing the top half as a jacket in the evening, then slip into the lower half was simplicity itself. It was plenty warm enough…” – Dain Jensen (Marathon des Sables competitor).
Marathon des Sables, today, announce MDS TREK MOROCCO which will take place from October 20th – 29th 2024.
Registration opens June 12th.
Building on the format of MDS – The Legendary, the MDS Trek brings a new concept to the desert with 10-days of disconnection from the noise, clutter and chaos of the modern world.
A 10-day adventure, spending 7-nights in the desert, the trek course will cover between 70 and 120km’s divided into several stages. The distance will be for you to decide based on your personal desires and ability. Unlike MDS – The Legendary, this is not a self-sufficient experience, therefore, participants will only need to carry a light pack with essential items.
But this experience is more than just a trek, it’s 360 experience of escape that will include workshops in the evening on physical and mental well-being in sport, for example, “Athletic Fasting – Its Strengths and Weaknesses”, “Glucose and Blood Sugar Management” or “The Power of Breathing”.
Staying in double tents with mattresses provided, at the end of each stage you will be able to have a Berber shower and buffet dinner. For a small extra charge, massages will be available and in the evening, the option to purchase cold drinks to relax, share experiences and unwind in social areas.
Following the route of the Marathon des Sables, the MDS Trek Morocco will have 4 timed stages, as previously mentioned, you choose the distance. There are no cut-offs, so, pace can be relaxed and should you have any difficulty, you can be repatriated to camp and still able to start the following day.
Water stations will be available along the route, and you will need capacity to carry 1.5 ltr of water, some food/ snacks and nothing more. The rest of your equipment will stay in bivouac.
There is an exception, the **long day, split over 2-days will require a sleeping bag as you will spend a night under the stars in a Nomad camp with a buffet dinner.
This new format offers an opportunity to be active both in mind and body, without the stresses of a more demanding self-sufficient race. It’s a trekking holiday that can be used as a unique stand alone experience or as a stepping stone to another MDS event.
Day 1 – The experience will last 10-days with the need to meet in Ouarzazate on day-1 for transfer to the desert.
Day 2 – Will have technical checks, workshop and a night in bivouac.
Day 3 – Stage 1
Day 4 – Stage 2 and in the evening, workshop.
Day 5 – Stage 3 part 1 with Nomad star night and buffet.
Day 6 – Stage 3 part 2 with return to bivouac and completion of the ‘long day.’
Day 7 – Rest day with workshop.
Day 8 – Stage 4 followed by night at a hotel.
Day 9 – Relaxation day, gala dinner, night at hotel.
Day 10 – Onward travel.
FEES
It will be possible to sign up for this experience from June 12thand the price will be 1950 euro for the first 100 participants and then increasing to 2050 euro.
Done MDS before? Maybe you’d like to return to the Sahara with a loved one or with friends and enjoy a more relaxed trek holiday? The price will be 1750 euro for the first 100 and then increasing to 1850 euro.
The meeting point will be in Ouarzazate on Sunday morning, October 20th, 2024, to join the organisation and take transfers to the desert.
To get to Morocco and Ouarzazate, you can arrive at different airports:
Ouarzazate airport Take a flight for Ouarzazate before the adventure and spend one or more nights at the hotel (at your own expense) then come to the meeting point on the morning of October 20th. We recommend that you arrive before October 19th so as not to miss the shuttles in case of a delay at the airport on Sunday, October 20th.
Marrakech airport Shuttles will be organised on Saturday April 19th in the morning, between Marrakech and Ouarzazate (5 hours journey). You can either: • Book a flight for Marrakech airport and on arrival, take one of our shuttles directly to Ouarzazate. • Spend one or more nights in Marrakech and take a shuttle on April 19th to Ouarzazate.
The return journey at the end of the MDS Trek follows the same logic.
If you wish, you can take advantage of the bus organized between Ouarzazate and Marrakech. These buses will leave Ouarzazate on the morning of October 29th, therefore you’ll need to book a return flight from Marrakech in the afternoon.
If you take a return flight from Ouarzazate, in this case you are free in the hotel-airport transfer and you can book a flight whenever you prefer.
The 2024 and 38th edition of Marathon des Sables is here! MDS The Legendary, the longest edition in the history of the race, 252km’s over 6 timed stages.
Close to 900 participants will toe the line, exact numbers will be confirmed at bivouac 1. With 60 countries represented, France and the UK lead the with 267 and 178 participants respectively.
From the 900 starters, 27% are women; a record. The youngest participant will be Lionel Schneider (16) and the oldest, Harry Hunter who has just turned 75 on April 15th.
Runner’s will arrive in Morocco on April 12th for a transfer to the desert.
Saturday 13th is admin day and then the race schedule is as follows:
April 14 – STAGE 1 – Departure 0700 31.1km and 282m+
April 15 – STAGE 2 – Departure 0700 40.8km and 550m+
April 16 – STAGE 3 (The Long day which will go through to April 17) – Departure 0600 and 0730 for the top 50. 85.3km and 1154m+
April 18 – STAGE 4 – Departure 0630 and 0800 43.1km and 390m+
April 19 – STAGE 5 – Departure 0700 31.4km and 252m+
April 20 – STAGE 6 – Departure 0630 and then transfer back to Ouarzazate 21.1km and 160m+
April 21 – Ouarzazate
April 22 – Home travel
THE ROUTE
Unlike previous editions of MDS, the 2024 route will concentrate on one key area of the Sahara. It makes sense, it is the most beautiful. Therefore the race will not be a point-to-point but a series of journeys and participants will stay in the same bivouac on multiple occasions.
Importantly, Jebel El Otfal, Jebel Joha Baba Ali and the oasis of El Maharch will feature on the ‘long day’ however, there will be no Merzouga dunes during the race.
In summary:
Stage 1 B1 to B1 31.1km and 282m+
Stage 2 B1 to B2 40.8km and 550m+
Stage 3 Is an elaborate series of tracks, B2 back to B2 85.3km and 1154m+
Stage 4 B2 to B3 43.1km and 390m+
Stage 5 B3 to B3 a looped route that makes a heart shape 31.4km and 252m+
Stage 6 B3 to finish 21.1km and 160m+
ONES TO WATCH
MEN
MOHAMED EL MORABITY
As in any MDS, there are the front contenders who will do battle for overall honours, in the men’s category, three obvious names are stand out: Mohamed El Morabity, Rachid El Morabity and Aziz Yachou. All eyes will be on Rachid, he is looking for a 10th MDS title and after the disaster in 2023 when he received a 2-hour time penalty, Rachid will be looking to make amends and make history. Mohamed, Rachids brother took the reigns in 2023 and won, but will this be allowed in 2024? Aziz Yachou gets stronger and stronger every year, he has a battle against the brothers though.
Petter Restrop, Yoann Stuck, Roberto Mastrotto, James Miller, Alessio Zambon, Ahmed Ouikhalfen, Stéphane Ricard,Mérile Robert, Hamid Yachou, Anthony Ginter, Romain Laguigner Abdelhadi Elmoustahli are also ranked as the top contenders, as always, there will be surprises.
WOMEN
AZIZA RAJI
Aziza Raji and Aziza El Amrany fly the Moroccan flag and are of course, top contenders for the podium. The UK’s Gemma Game is returning, she has placed 3rd twice in 2018 and 2019 – is this the year?
Lai King Chan, Adriana Moser, Saskia Plaucheur, Marie Houdusse, Amélie Ginter, Ninette Banoun, Magdalena Kalus, Alexandra Bailly, Annę Godefroy, Nina Stein and Katherine Beckingham are all in with a shout of top-10 and maybe the podium.
STORIES
AMY PALMIERO WINTERS
The MDS is always a place for stories, challenges, inspiration and adventure and the 38th edition will be no different. Often, these stories unfold as the race happens.
Mr MDS, Christian Ginter is back for his 36th edition, yes, his 36th! Rory Coleman from the UK return for his 16th and in and amongst these two highlight names, we will have new stories to follow and inspire us.
INTERESTING FACTS
In an effort to reduce the environmental impact of such a huge race, the MDS has taken some key measures.
In 2023 50 lorries were used, for 2024 this will be 20. In 2023 157 4×4 vehicles have been reduced to 78. A helicopter as per usual will be available for emergency use only. This equates to a 47% reduction I carbon emissions.
In addition, chartered flights were reduced to just 3 planes with an encouragement for participants to choose commercial options.
The use of local services has been increased using local staff, vehicles, trophies made in Morocco, and the catering team for staff will be all Moroccan with 100% of produce local and a reduction in chicken and beef.
In addition, checkpoints will have solar power and all communication relays utilise solar too.
Waste management has been improved and a key move has been to eradicate 1.5ltr bottles and replace with 5ltr.
Safety has always been a key concern and for 2024 there is an increase in medical staff, 65 up from 56, there 9 SSV rapid response vehicles, up from 4 in 2023. There will be 9 4×4 vehicles and new for 2024, 3 MTB riders and 9 runner’s who will participate on the race route offering immediate medical response. A medical point will be in the centre of bivouac so that immediate attention can be given if required.
ADVENTURE AWAITS
The 38th edition is now waiting to unfold. It’s a new era for the race. Let the adventure begin, MDS The Legendary makes history.
You can receive daily updates and reports on this website. Follow on IG @iancorlessphotography and @mdslegendary
Episode 246 of Talk Ultra is with Nicki Marsh as we countdown to Marathon des Sables – The Legendary. With a 50th birthday looming in 2024 Nicki had been toying with lots of ideas of how to celebrate… The only thing that truly excited me (and could fit around work!) was MDS. Her husband had done it in 2017 and said never again. However, it took him all of 30 seconds to agree to do it again, with Nicki!
“I have degenerative disc disease and osteoarthritis, 4 foot surgeries on and another one on the cards I am determined to keep moving. My goal for the race when we entered was to get to the start line, then do the best I can to finish, the plan was to walk. I believe setting the right goals helps you develop the right mindset and avoid disappointment.”
Episode 245 of Talk Ultra is with Ferdinand Charriau, head of communications for Marathon des Sable – The Legendary. In this podcast we discuss the final details as the 2024 edition is just weeks away.
The stock cubes provide a better and less aggressive provision of salt.
Water rations will not be as strict as in previous years, for example, at a CP, if you have 2 x 750ml bottles and a 500ml soft-flask, you can fill all three.
A 1.5ltr bottle will be issued at CP1 on the ‘long day’ so that it is possible to have a 3ltr capacity for the ‘long day!’
CP distances will be as usual 10 to 13km apart. HOWEVER, there will be intermediate water stations now, say at 6km +/- so you can access additional water.
There will be cold water at CP’s (not to drink) but the medical team will pour cold water to cool body temperature.
Stage starts will be between 0600 and 0730 depending on the stage and the length. For example, the ‘long-day’ will start at 0600. Most days will start around 0700 to 0730.
Email in printed format will not be provided. There will also be no email tent. However, there will be IP phones available for emergency use only. MDS ideally do not want you to use them, but, the option is there.
Mobile phones are allowed BUT you must not use them in bivouac – You must leave the camp in communicate in an isolated place. However, the MDS recommend being disconnected – be with yourself, and your tent mates.
Foot care will be as good if not better than before.
There will be fast response vehicles too – extra security en-route
There will also be medical runners – They will wear an orange bib and they will run the route for immediate response on the course.
There will be live tracking – access via the MDS website so people at home can follow.
Fuel blocks – If you have problems taking fuel. Fuel will be available in B1 and there will be enough for well over 200 people.
There will be a MDS shop in B1 selling all the mandatory kit – just in case!
Make sure you travel wearing your run apparel and carry you pack.
Meeting point is Ouarzazate airport on Friday 12th from 0800.
Be patient on arrival for passport control.
Bus transfer to B1 is approximately 6-hours. You will be given the road book. Also a lunch pack will be provided.
At B1 you will be provided a 5Ltr bottle of water, there will be a welcome briefing and then self-sufficiency starts.
There will be NO hot water provision in camp. If you want hot water, you provide it yourself.
Admin day will have a significant change and will be done via tents and not numbers as in the past, this will mean less wait time and more opportunity to sit in the shade.
Make sure you have original medical documents for admin day.
It’s important to have the minimum 2000 calories per day, but at admin, the team will not be very strict. Take personal responsibility. Have your food in bags for each day and then state the total calories in each bag.
There will be a medical emergency tent in the middle of bivouac. There will be more staff in the runner’s bivouac.
If there are any questions – email, contact on social media or call. The MDS team are available for you.
Wednesday 27th there will be an English and French broadcast.
There will be some new surprises, to be revealed in bivouac!
Episode 3 of the Marathon des Sables – The Legendary podcast is with Alexander Welch.
Alexander toed the line of the 2021 MDS but things did not go to plan… It was the year of excessive heat and Norovirus in bivouac. A year when 50% did not finish the race. However, the DNF for Alex raised some demons.
“I participated in the 2021 October edition of MDS and was medically removed at checkpoint 2 on day 3. Being only 25 years old at the time, and having never failed at anything prior, this was a massive mental blow for me.”
Falling into a downward spiral. Alexander’s life tumbled; as a coping mechanism, he turned to excessive drinking and substance abuse, this impacted on work, relationships and his own mental health.
“This went on until about November 2023 where I reached out for help of my former tent mates (4 of which are also returning in April 2024). I managed , with their support, to pull myself out of the degenerative cycle that had encapsulated my life for almost 12 months. This culminated in signing up for the MDS 2024.”
When I reached out for MDS stories, I knew I would find some remarkable people and MC is most definitely remarkable.
“I am MC, a 37-year old mum of two. I’m a terrible runner and not an athlete. I have never done a half-marathon until late 2023. But I am doing MDS in April.”
It was one of those introductions that had me asking, why?
“In 2015 my mum suffered a very sudden and horrific illness which left her paralysed from the neck down and reliant on a ventilator to breathe. My mum is locked in her body and has little outdoor space, so, I am doing MDS to raise funds for the Royal Hospital for Neuro-disability”
“I am running to raise money to build a new and safe garden, where residents can sit independently and share time with their families. You don’t need me to tell you that being outdoors, surrounded by nature is so incredibly important to our mental health. This new garden will change lives (my mum’s, her fellow residents’ and all the families’) and take a huge pressure off the staff who so lovingly dedicate their lives to caring for others.”
Now is the time to make all the final preparations for a goal that you have been building towards for 6-months, 1-year or maybe even years.
DON’T PANIC.
If you have got this far, you are in a great place.
There is time for one last key week of training, adding the final touches to make sure you are in the best shape possible, BUT, after this week you need to start easing things back, looking after yourself and allowing your body to recover, rest and get ready for what may be one of the biggest weeks of your life?
MEDICAL
Make sure you have all the medical requirements fulfilled and an up to date ECG as specified in MDS rules and regulations.
The organization’s medical certificate (to download from your online account from March 11th 2024) and the resting electrocardiogram (ECG) report plus graph, dated less than 30 days before the start of the race, i.e. from March 12th 2024, are to be presented during the administrative, technical and medical checks on 13th of April 2024. Only the original documents, dated and signed, will be accepted (unvalid photocopy). Failure to present these documents will incur penalties (see ART.27 et 28). The signature and the stamp of the doctor must be applied on them.
The electrocardiogram of effort is advised for participants over 40 years. It is not compulsory and does not replace the ECG at rest and its plan. This can be joined to the medical certificate and presented in Morocco.
TRAINING
From a training perspective, what may the next weeks looks like? Well, we are all individuals, we all have different abilities, we all have different goals, we all have different free time and the list could go on. However, I have found over the years that using a ‘percentage’ taper works across the board, irrespective of the person.
Race date: 14th April 2024
Taper schedule:
Week 4: 17th March
Week 3: 24th March
Week 2: 31st March
Week 1: 7th April
If we look at the weeks above, a taper to Marathon des Sables could look like as follows:
Week 4: 80%
Week 3: 60%
Week 2: 40%
Week 1: 20%
The percentages are based as a percentage of what would be week 5, starting 10th March. For simplicity, let’s assume that week 5 is your last big training week and it was 100km or 12-hours.
The Taper:
Week 4: 80km or 9.6 hours
Week 3: 60km or 7.2 hours
Week 2: 40km or 4.8 hours
Week 1: 20km or 2.4 hours
Importantly, keep the balance of training days the same. If you typically run 5-days a week, maintain those 5-days and reduce the volume/ intensity.
Your body needs to keep alert and active. So make sure you add some stimulus in this taper period, short periods of faster running and/ or hill work are ideal. However, do all this with the priority not to get injured. Now is not the time to get a niggle, a sprain or a problem.
ACCLIMATE
In the final two weeks of taper you need to hone in on acclimation to heat and prepare the body.
Don’t leave this to the last minute, plan ahead, especially if using a heat chamber. Heat chambers are limited and obviously, time slots are limited.
If you do not have access to a heat chamber think of other options: sauna, hot baths, bikram yoga, adding layers when running, or if you are lucky with time, arrive in Morocco early and taper in a real situation.
EQUIPMENT
You will have been mulling over equipment for months and you may well have tweaked and changed your choices. Now, with 4-weeks to go, this is the time to make sure you have everything you need and also understand what it all weighs.
Clothes must be comfortable and not rub.
Shoes fit perfectly, give no hot spots and are suitable for the desert environment and have gaiters.
Socks work for you.
Sleeping bag is light and warm.
Sleeping mat
Food
Mandatory kit
Top Tip –
Use LighterpackHERE to list all your equipment. You can see an example HERE that I used for a trip climbing in the Atlas Mountains. This is a great way to look at everything and make sure you have nothing missing.
Keep luxuries to an absolute minimum, they only add weight.
Pack and re-pack your pack to make sure you have the most comfortable solution and importantly, you have immediate access to essential items.
Read my Top 20 Tips HERE which provides a great overview of all the things you need to consider now in this final phase.
FOOD
You need a minimum of 2000 calories per day. Lay food out for each day and have a spreadsheet that itemises everything and shows the weight and calories.
Where possible, re-package food in smaller and lighter packaging. Particularly important with dehydrated meals. Read HERE
TRAVEL
Travel in your run clothing including your run shoes with the gaiters. Yes, you are going to look somewhat ‘special’ at the airport but trust me, luggage goes missing and you do not want to be the person standing in the Sahara watching your dream slip away because of lost luggage. Equally, take your run pack with all contents for the race as carry-on. You can take pretty much take everything: food, sleeping bag, essentials etc. However, check with your airline what can and cannot go on the plane.
Put your main luggage in the hold and here you can take spares, extras and options. MDS varies considerably in temperature, we get hot and cold years. Never assume it will be hot, it may not be. Before admin day you can fine tune your ‘race kit’ with more or less layers.
Purchase food and drinks at the airport to take on the plane. Also consider when you land in Morocco, you will have an approximate 6-hour bus journey to bivouac 1, take food and drink with you for this trip.
Have cash with you, depending on which airline you use, card payments are not always possible, also, in Morocco, cash is king.
ARRIVAL
You will arrive in Morocco from London or Paris on one of the arranged flights on Friday 12th April. If you are not on one of these flights, you need to be at Ouarzazate airport (typically for 0900) on the same day.
Runners will then fill buses, road books will be given and then you transfer to the desert. Expect 6-hours.
At bivouac you will find your tent and settle in.
REMEMBER food is now NOT provided and you therefore need to feed yourself on arrival day and admin day. There are no restrictions on weight or calories here, so, take as much as you want and plenty of variety, this includes drinks. Only water will be in camp.
As mentioned above, until admin, you have your luggage with you, so, you can have more layers, a more comfortable inflatable bed and some luxuries – consider what will make these days more pleasurable and comfortable.
ADMIN DAY
On admin day, prepare all your kit and make sure you have everything prepared and ready. Also make sure you have all mandatory and essential kit. Once you have passed through admin, your luggage is taken away and you will not see it again until after the race.
Race self-sufficiency actually only starts the following day with stage 1.
Admin can take a while, so make sure you take liquid and snacks and my top-tip is take an umbrella to protect from standing in the direct heat.
Fuelling for a Multi-Day – Marathon des Sables – The Legendary
Marathon des Sables pioneered the multi-day racing format and as such is often a key starting point when discussing a fuelling strategy for an adventure that lasts a week or longer.
Multi-day adventures require fuelling and how one obtains food can vary greatly. In principle, there are several keyways:
Self-sufficient
Semi-supported
Supported
For many, self-sufficiency poses the greater question marks and worries as there are multiple factors to consider:
How many days?
Weight?
Balance of nutrients and calories?
Hot or cold food (or both)?
Access to water?
Environment?
Loaded up for a week in the Sahara.
Runners are required to carry all they need to survive in a multi-day like MDS. Fuelling is essential to survive and the balance of calories v weight is a prime concern. The only things that are provided are a shelter (bivouac) which is shared with 7 other runners and water which is rationed. Since its creation in the mid 80’s, the MDS format has been copied and used as a template for other races all over the world.
Get your pack as close to 6.5kg (plus water) as possible.
Weight is the enemy of a multi-day runner or fastpacker and therefore balancing equipment, food and water is an art form in itself. Read an article HERE about the equipment required for a race like MDS.
Food will take up most of the weight on any adventure when being self-sufficient. MDS, for example, has a minimum food requirement of 2000 calories per day, a minimum pack weight of 6.5kg and then one must add water, typically a minimum 1.5 litres (1.5kg) which makes the starting pack weight a minimum 8kg.
Food for multiple days will typically be around 4 to 5kg.
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Quite simply, running or walking, covering 250km over 7-days will leave the runner in a calorie deficit. Therefore, it is essential to optimise the food one takes.
FACTORS TO CONSIDER
How fast one goes does greatly impact on food choice and how calories are not only consumed but chosen. The macronutrient choices will change based on the balance of carbohydrate, protein and fat. In simple terms, a runner will burn more carbohydrates and a walker will burn more fat. Humans store enough fat to survive many days and even weeks. However, carbohydrate stores deplete quickly and need to be replenished.
Body weight, age, individual needs are important for all and males may well require more calories than a woman due size and muscle mass.
Main meals will usually come either freeze dried or dehydrated. Both processes involve removing the water from food to preserve it. Freeze-drying involves freezing the food to a very low temperature and drying it in a vacuum to remove moisture. Dehydration involves passing warm air over the surface of the food to remove moisture. Dehydration creates food that tastes like it should, with plenty of texture and flavour. It is an altogether slower and gentler process than freeze-drying. Please note though, that hydration times take considerably longer with cold water and taste can change. Test meals in advance using hot or cold water.
Firepot are a UK brand who create tasty meal by hand, using fresh ingredients and then dry each meal.
Carbohydrate, Fat and Protein are essential for balance and foods for an expedition are usually balanced specifically for the needs of an active individual. Typically, 55% carbs, 30% fats and 15% protein are considered balanced. As an indicator in regard to calories, carbohydrates have 4 calories for 1 gram, fat has 9 calories for 1 gram and protein 4 calories for 1 gram.
Remember, we are all individual and although any recommendations here provide a guide and a template, you the individual need to answer very specific questions and ultimately, you may need to seek the advice of a nutrition expert to fine tune a fuelling plan for a multi-day adventure.
As a rough guide, BMR is the number of calories a person burns in normal day-to-day activity.
Example for a 37-year-old, 6ft tall, 170-pound man.
(66+(6.2 x 170) + (12.7 x 72) – (6.76 x 37) x 1.55 = 2663 calories
How to use the equation: (66+(6.2 x weight) + (12.7 x height) – (6.76 x age) x 1.55 = 2663 calories
The ‘Harris-Benedict‘ formula takes into consideration daily activity.
Fat adapted athletes will have specific requirements and the nutritional plan will be different.
Answer the following questions:
Age?
Male or female?
Body weight?
Walker?
Walk/ runner?
Runner?
Vegetarian/ Vegan?
Am I typically a hungry person?
Am I more hungry or less hungry with exercise?
Food allergies?
Will I use hot water or cold water?
A TYPICAL DAY
Breakfast – Ideally slow-release carbohydrate, some fat and quality protein.
Starting the day with breakfast.
Running Food – This will vary on the length of the stage, up to 6-hours and you may prefer easily absorbed carbohydrates, bars and or energy in drink form. For longer stages, the addition of real food, savoury and some protein would be wise. For a very long day, for example, the long day at MDS, you may even need a meal?
Post run food (immediate) – A shake is a great way to start the recovery period as it is easily absorbed, and this should have carbohydrate and protein.
Dinner – A meal will form the basis for dinner and think about some small treats for each day, these will give you something to look forward to and help keep your palette fresh.
FOOD PLANNING AND IDEAS
Breakfast:
A freeze-dried breakfast is a good way to start the day. Top tip: Add the water to your breakfast at sleep time (especially if using cold water) as it will rehydrate during the night and be ready for eating in the morning. Of course, make sure it can’t be knocked over, get contaminated or damaged – that would be a disaster! Using a re-sealable plastic bag is a good idea. Example: Firepot Baked Apple Porridge is 125g with 500 calories.
Breakfast is essential to fuel the day ahead.
Muesli is popular and provides energy and fibre, it can easily be combined with a freeze-dried dairy product.
An energy bar for some works, but they often are heavy in proportion to the calories provided. However, for some, they are a perfect start to the day.
Top tip: Consider an evening meal as an alternative to breakfast. Sweet tasting food can become boring and sickly, the option to have something savoury with some spice can be a life saver.
During the run:
Runners will need typically more carbohydrate in an easy form so that they can maintain pace. By contrast, walkers will move slower, have more time to eat and easier time digesting, therefore real foods are possible. The balance is always weight v energy. Don’t rely completely on liquids, some solid food and chewing is good for the body and mind.
Some ‘typical’ run snacks.
Example: Gels are around 32g each. Let’s say you took 1 gel per hour. Rachid El Morabity won the 2019 MDS in 18:31. So, 19 gels would weigh 608 grams. By contrast, if the race takes you 60-hours, 60 gels would be 1920g! Not only is the weight not feasible but also the volume size would just not work.
Powders (energy drinks) that one can add to water are an easy way to get calories and nutrients. They are also considerably lighter.
Energy bars.
Beefy jerky.
Dried fruit.
Nuts such as almonds are rich in fat and calories.
Trail mix.
Dried meat.
Post run:
Back in bivouac, first priority is drink and food.
A recovery drink is the quickest way to get balanced calories immediately in the body to start replenishing the body. Have this shake as soon as possible. Then do personal admin such as feet, clothes, bed, etc. One hour post the run, consider a snack like tabbouleh as this is easily hydrated with cold water and add some protein to it – dried meat a good option.
Dinner:
A dehydrated meal will make up the main calories. Depending on the person, the need for more or less calories will vary. Some companies, Firepot a good example, provide meals in two sizes: 135g with 485 calories or 200g with 730 calories for Vegan Chilli Non Carne and Rice.
A post-dinner treat is a good idea, this could be another freeze-dried option or a low-weight and high calorie option. A sweet such as a Lemon Sherbet is a simple way to add some freshness to your mouth and palette and although has little calories, it can be a nice treat.
Top tips:
Experienced runners make a real fire to boil water.
Try everything out before any race or event. You need to know what works for you when tired and fatigued. Try to simulate race situations so you have a good understanding of your palette and your body. Test for taste, stomach and brain.
Just because you love Spaghetti Bolognese, don’t be tempted to take 7 for a 7-day race. You and your palette become bored quickly.
Be careful with spices and anything that may irritate or aggravate a digestive system that will already be under stress.
The choice of having hot water can be a deal breaker. For some, a hot coffee or tea is just essential! In addition, food is typically more pleasurable when hot and hydrates quicker with hot water. You cannot use any gas stoves at MDS so you must use fuel tablets and a small stove. However, here are some alternative ideas: 1. If you finish early in the day, leave a bottle in the sun and let it warm naturally. 2. Often, there are lots of shrubs, twigs and branches around bivouac, it is possible to make a fire, but you will still need a pot.
Water at the race is provided in 5Ltr bottle at the end of the stage this needs to last till Cp1 of the following day, so, plan water use.
Consider repackaging all your food to make the volume and weight less, if you do this, be sure to include the nutrition label in your new packaging.
Take extra food and options. When in the Sahara, you can make some final food choices.
The ‘Long day’ and following ‘Rest Day’ will require different fuelling strategies, take this into consideration.
Rules – Race rules dictate you have a minimum 2000 calories per day, that you have nutrition labels for the food that you take and that on the morning of the last day that you have 2000 calories remaining.
A cut down water bottle is a great food bowl.
WATER
Water is the only item provided at a race such as MDS and this is rationed. You are provided water for ‘in’ camp and then this is replenished while running at Cps which are typically 10 to 12km apart. When you finish the stage, you are then allocated water to last through the night and the following morning. NOTE: This water will need to last till CP1 on the next day’s stage, so make sure you leave enough to run with.
Water is rationed and supplied at every checkpoint on the route, typically every 10km.
Water is obviously used to hydrate but you also need it for your food and if you wish to wash.
Remember you need to replace salts that are lost through sweating. Have a strategy in place. The two main reasons for a DNF are feet and dehydration.
SPREADSHEET
Create a spreadsheet so that you can see daily food items, how many calories and what the weight is. Not only is this invaluable for personal admin, but it is also a requirement for the race when at admin check.
Top Tip: Lay a day’s food out on the floor and look at it and analyse (visually) does this look enough for 1-day.
An example of fuelling for one day.Use a sealed bag for each day and then add a label showing contents and calories.
CONCLUSIONS
Getting fuelling right for any multi-day is really important, so, do the research and test everything. Have a contingency plan and anticipate the need for sweet v savoury will change.
If possible, repackage food to save weight and use clear packaging and relabel adding the name of the food, what day it is for and how many calories are inside.
Make sure you have some treats and something to look forward to.
Real food is good for the brain and the chewing motion helps satisfy our natural human desire to eat and be happy.
Remember, multi-days are only about three things: running/ walking, eating and sleeping, so, make sure you are prepared for each element accordingly.
The long day, many stop and cook a meal during the night to fuel the journey.
SUMMARY
In this article, we have looked at food for a typical desert race like Marathon des Sables that lasts for 7-days. many races follow the same format. However, different race conditions may well dictate food choices, for example, a race in snow/ ice with sub-zero temperatures will require a different strategy and the balance of carbohydrate, protein and fat can be different.
The top Moroccan runners boil water and eat hot food. Here Mohammed El Morabity.
Some races or multi-day are semi-supported, some are supported. In these scenarios, your own food may be carried for you or, it may even be provided for you? Think ahead and plan for what you may need so that you can perform as you wish with the calories you need. Especially important for vegan, vegetarian or those on specific diets. The big advantages of semi or fully supported is the not needing to carry additional weight and in most scenarios, there will be no restriction on quantity or calories. Everest Trail Race and The Coastal Challenge are two perfect examples of semi and fully-supported races,
IAN CORLESS 