Tips for the Trail – Attaching a Front Pack or Camera Bag to a running pack.

Fastpacking, multi-day adventures or running stage races like Marathon des Sables, often need creative ideas for adding not only extra storage space, but storage that is accessible, ‘on-the-go!’

Some brands actually produce Front Packs that work in conjunction with a specific pack.

However, I have always prepared to use a pack I prefer, that is comfortable, has the storage I need, fits well and then I customise as per my needs.

In this post I will show you how to add a Front Pack to any (within reason) running or hiking backpack by using ‘Anchor Links’ by Peak Design.

You will need the

Anchor Links

4 x zip ties

scissors

lighter

Front Pack.

What Front Pack?

This is all down to personal needs. But consider weight, durability, ease of attachment and something that is specific to your needs. For the demonstration, I am using a camera bag made by Lowepro.

If you needed a simple storage pouch with easy access, I regularly use a Peak Design Field Pouch.

Peak Design Field Pouch attached to a Montane Pack when Fastpacking in Nepal.

Detail to show how the Anchor and Link work.

Detail for securing the bottom of the Front Pack and reduce bounce.

Attaching a Front Pack is an excellent way to add ‘on-the-go’ storage and access to any pack. It is simple, relatively inexpensive and of course, if not needed, removable.

Hope you have found this Tip for the Trail useful!

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NEMO Hornet 1 Person Fastpacking Tent Review

Better wind and weather protection than a bivvy bag, the Nemo Hornet 1P is an ultralight double-wall tent that only weighs 731g. Ideal for solo fastpacking or bikepacking!

Sized for one person, the Hornet 1P will fit two people, yes it will be snug, but two people definitely can sleep with compromised comfort in this tent.

Read a guide on fastpacking HERE

Supplied with a single Y shaped pole (DAC poles) of supreme quality alloy, connection to the inner tent is made at three points, two on the corners of the top (head) end and one in the middle of the bottom (foot) end of the tent.
While these three arms are enough to hold up the inner tent in free standing scenario, you still need to stake out the four corners of the inner tent to stretch it out and make the full living space.

Read a guide on fastpacking LIGHT HERE

Top tip: Make sure you stake at least one corner first, especially in wind, before inserting the poles.
The head end of the tent connects with a ‘ball and socket’ (called Jake’s foot`) connection which is a clever design, the foot end is a simple metal protected hole. At the top of the tent, Nemo use a ‘Flybar’ which creates additional headspace with minimal weight.
The inner uses ’No-See-Um-Mesh’ on the sides for privacy. On the upper the mesh is black, so, for those warm and barmy nights when you can pitch inner only, lie back and gaze at the stars in comfort.

Join our Multi-Day Training Camp in Lanzarote HERE

A mesh pocket on the inner, near the door is ideal for wallet, glasses, phone or other essential items. One overhead pocket is designed for a headlamp and it uses a white semi-translucent fabric that diffuses light to create a soft lighting. Of all the solo tents I have looked at and used, headroom is excellent and sitting up relaxing or cooking is a pleasure. It is a roomy solo tent and will accommodate two for a cozy night!
There is one door, which opens into a vestibule providing excellent room and space  to store your pack, extra gear and space to cook. The inner can also (optionally) connect to the fly on both sides of the tent to increase inner space. Ventilation is good due to the fly sitting high off the floor. A high bathtub protects from cold.

The rain fly is nylon ripstop 10D Sil (1200mm,) it is lightweight as one would expect and provides good privacy. The fly connects to the four staked corners of the inner tent and requires two additional tent pegs for the front vestibule and on the other side, the Hornet 1P is clever in reducing clutter and maximising tent pegs for dual use.
A central door zipper is protected against rain with a storm flap. Both the inner and outer door roll back and are secured with simple fastening systems.
Extra guylines are provided to secure the tent which secure to webbing loops that are attached to the tent. In windy weather, most definitely use them.

CONCLUSION

I am really impressed with the NEMO Hornet 1P. It’s a clever design, spacious, has loads of headroom and comfortable living space and all in a compact and lightweight package.
When weight and small volume are a priority, the Hornet comes highly recommended, especially for extended multi-day adventures. We can all compromise comfort for a night or two, but for extended trips, the Hornet’s living space and storage is a real plus.
Easy to set up, the Hornet is a real winner. However, it’s not perfect. The fly sits high off the ground which is great for ventilation and air flow, however, in bad weather, it will allow increased air flow and the tent is most certainly not as warm as others.
The fly and inner are just over 500g. That is incredible for a tent that offers this much living space. The pole system is simple and quick. The tent pegs provided are far too heavy for a tent of this nature and I can only assume that Nemo provide them because they are cheaper and that helps keep the cost down to the consumer. When you purchase the tent, make sure you get some lightweight tent pegs too.
731g for a solo tent is excellent and the NEMO Hornet 1P comes highly recommended.

*****

 

“For those looking for an ultralight shelter with greater volume, Hornet™ offers the ultimate in livability and comfort. Top shelf fabrics and a minimal pole structure shave every ounce possible, while our latest updates and new patent-pending Flybar™ volumizing clip add even more room without adding any weight.” – Nemo

 

Episode 191 – Dr Jodie Moss

Episode 191Marathon des Sables discussion with Steve Diederich who co-hosts and Dr Jodie Moss tells us how to prepare for the heat!
*****
Talk Ultra is now on Tunein – just another way to make the show available for those who prefer not to use iTunes – HERE  You can download the Tunein APP HERE
Talk Ultra needs your help! 
We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create! 
Many thanks to our Patrons who have helped via PATREON
Donate HERE
*****
NEWS
Doyle Carpenter set a new WR for the M80-84 age group running 144.56 miles at Merrill’s Mile, USA.
James Stewart set a new FKT on the John Muir Way 130-miles 21:53:22
Mike Wardian ran the length of Delaware – 26:19:43 for approx 130-miles
Jo Meek set two FKT’s – Dartmoor 600 Challenge in 3:12 and Cornish Skyline in 2:55
Tofol Castanyer ran 54 peaks of 1000m+ in Spain in under 30 hours
Joey Campbell did the Nolans 14 in 41-hours
Damian Carr a Doble Ridgeway
David Riley ran a FKT for a Double and Triple Yorkshire 3 Peaks…
Xavier Thevenard is attempting the GR20, but it looks like he will not beat Francois D’Haene’s 31:06
Sabrina Verjee has started The Wainwrights in the UK. The record by Paul Tierney will take some breaking, tracking here
Erik Clavery will attempt the GR10 (current record 12 days 8 hours)
Rhys Jenkins to attempt Wales coast Path (870 miles)
Josh Pulattie currently on Oregon Coast Trail
To Start:
Jessica Pekari – PCT
Avery Collins – Nolans 14
Logan Williams – Tahoe Rim Trail
Aurelien Sanchez – GR10
Carla Molinaro – JOGLE
Alex Wright – Colorado Trail
Bexky Rogers – PCT
In other news…
Asif Amirat in the UK is creating a stir with his 100-marathons in 100-days. Many have been questioning his runs and becoming very vocal on social media. I have reached out to Asif for an interview.
RACES THAT WILL HAPPEN (tbc)
Montreux Trail Running Festival – Switzerland
Speedgoat 50k – USA
Fjallmaraton – Sweden
Rondane 100 – Norway
Pyrenees Stage Run – Spain
Marathon des Sables – Morocco
*****
INTERVIEW : DR JODIE MOSS
*****
Please listen to the INTERVIEWS – please follow the show
Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).
ANCHOR app on Apple HERE and Google HERE
Download links will be added in due course.
Apple Podcasts HERE
Breaker HERE
Castbox
Google Podcasts HERE
Overcast HERE
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RadioPublic HERE
Spotify HERE
Stitcher
TALK ULTRA podcast will be released as normal providing you long shows as it has always done with ideally two shows per month. The back catalogue will be released randomly via the INTERVIEWS and not chronologically.
Share us on Facebook – Talk Ultra FB HERE
Tweet us on Twitter – Talk Ultra on Twitter HERE
Instagram – HERE
*****
Please support Talk Ultra by becoming a Patron at www.patreon.com/talkultra and THANKS to all our Patrons who support us. Rand Haley and Simon Darmody get a mention on the show here for ‘Becoming 100k Runners’ with a high-tier Patronage.
*****
Stitcher You can listen on iOS HERE, Android HERE or via a web player HERE
Website – talkultra.com

One Sees Clearly Only With The Heart

One sees clearly only with the heart. The essential is invisible to the eyes. – Antoine de Saint-Exupéry

Water splashed over the large brimmed hat. Gilles poured and poured on Didier’s head to help reduce his temperature. Droplets floated in the air like stars in space and as they made contact they exploded with dramatic effect.

Dry and crusty salt on cheeks and lips disappeared with the release of the water but moments later re-appeared as the searing 50+ degree temperatures evaporated the water that continued to pour.

It was midday. Gilles and Didier had only dented the 80km distance that needed to be covered before the 34-hour cut off would be imposed on the longest day of the iconic Marathon des Sables.

Moving onward, Didier embraced Gilles arm for stability. A very sore and enflamed right knee could give way at any moment resulting with a fall. Gilles as ever was faithful to the cause and provided the support and self-sacrifice to ensure that Didier’s journey to the line was safe and as trouble free as possible.

Darkness approached and with it some food and rest. With a new lease of life, the two continued into 13 km of relentless dunes that reached two to three meters in height. In the distance a green laser showed the direction to follow. It was a beacon of hope, slowly but surely getting closer. Two become one and as the sunrises and the heat returns, victory and the opportunity to fight another day seems possible.

From the finish line two shadows on the horizon appear. It is 4pm in the afternoon. The warriors have been on the trail for 32 hours. Tired, weary and emotional they approach the line.

I see a tattoo glisten in the scorching light on the arm of Didier; an MDS logo on his arm with nine stars around it, a star for every completed MDS. Next to the 9th star a space, would he obtain that 10th star at this edition of the race?

In the final meters to the line you can hear the shouts from MDS staff, “Bravo Gilles”, a marshal shouts “Allez Didier” and then the clapping and whoop whooping starts. It’s done, they cross the line an incredible 75.7 km’s completed over some of the most demanding conditions possible.

Didier falls into the arms of Gilles in an embrace similar to a small child who has just found a lost mother.

Tears stream down his face as he sobs uncontrollably. Gilles, all smiles, pulls away and kisses him on each cheek with a passion seldom seen. It’s a moment to savour! They are the last two runners on the course and the moment epitomizes all that the Marathon des Sables represents. It shows a bond between two people and confirms all that is good and pure in human nature and ultra-running.

You see this is no ordinary achievement.

Gilles is a guide and Didier is blind.

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     Article was first published in 2013 and later for Runultra

Episode 186 – Rickey Gates, Kevin Webber, Abelone Lyng and Stevie Kremer

Episode 186 of Talk Ultra is a packed show! We talk with Rickey Gates about his new book. Inspirational Keven Webber was diagnosed with terminal Prostrate Cancer and given 2-years to live, 6-years on he is inspiring many with his ultra and multi-day adventures. Abelone Lyng and Stevie Kremer talk about running and motherhood.
*****
Talk Ultra is now on Tunein – just another way to make the show available for those who prefer not to use iTunes – HERE  You can download the Tunein APP HERE
Talk Ultra needs your help! 
We have set up a Patreon page and we are offering some great benefits for Patrons… you can even join us on the show! This is the easiest way to support Talk Ultra and help us continue to create! 
Many thanks to our Patrons who have helped via PATREON
Donate HERE
*****
00:34:03 – RICKEY GATES book information HERE
*****
01:36:02 – KEVIN WEBBER donate HERE
*****
02:48:23 – ABELONE LYNG
*****
03:13:22 – STEVIE KREMER
*****
Please listen to the INTERVIEWS – please follow the show
Hosted on ANCHOR (HERE) the INTERVIEWS will also be available to listen on many other players, including SPOTIFY (HERE).
ANCHOR app on Apple HERE and Google HERE
Apple Podcasts HERE
Breaker HERE
Castbox
Google Podcasts HERE
Overcast HERE
Pocket Casts  HERE
RadioPublic HERE
Spotify HERE
Stitcher
TALK ULTRA podcast will be released as normal providing you long shows as it has always done with ideally two shows per month. The back catalogue will be released randomly via the INTERVIEWS and not chronologically.
______
Keep running
03:44:11
Stitcher You can listen on iOS HERE, Android HERE or via a web player HERE
Website – talkultra.com

Tom Evans – Zero to 100

It was incredible. The preparation. The event. The course. The journey.

The process. The outcome.

I knew I always wanted to challenge myself over 100 miles…I just never expected it to be in this incredible race. I was privileged to have qualified to race so to have a Race Crew and Filming Crew follow my journey over the race to an unexpected end was amazing.

I had the immense pleasure to meet Tom at Marathon des Sables, he was a complete unknown who on day-1 of the race, rocked the apple cart and the Moroccan dominance of the race. Myself, the rest of the media and all the runner’s in the race were asking the question, “Who is Tom Evans?”

By the end of the MDS, we had an answer. He placed 3rd and in the process, the ultra-running world welcomed a new star in the sport. He was without a sponsor and still a captain in the army.

Post MDS, we discussed opportunities and how Tom could achieve his goals. I was fortunate that Tom decided to join me on my annual Lanzarote Training Camp. He joined us as a coach and ambassador.

It was easy to see Tom’s ability. Few on the camp could keep up with him and those that could went on to race well at the following Marathon des Sables. In particular, Gemma Game who made the podium.

Following our camp, Tom joined me in Costa Rica for The Coastal Challenge. I was keen to see him race once again over multiple days and this time without being in a self-sufficient manner. I arrange the elite field and I was determined to give Tom and the rest, a hard race. Hayden Hawks, Timothy Olson and Marcus Scotney amongst others toed the line.

Tom arrived to race and it was clear from the off, he had an agenda. He had researched the race, looked at the stages, checked the times and not only did he have ambitions to win the race, but also set a new course record. Hayden and Tom raced head-to-head day-after-day but victory and the CR was never in doubt, Tom dominated.

It was time to set the goals higher and work to higher objectives. Tom represented his country and placed 3rd at the world championships. He dipped his toe in skyrunning races going head-to-head with skyrunning world champion, Jon Albon. But all along, the big goal was CCC part of the UTMB races.

Just prior to CCC, Tom signed a deal with Red Bull. I was fortunate to join Tom at his family home in the UK and document his training.

At CCC, running the perfect race, Tom closed on the lead in the latter stages of the race, forged ahead and won the biggest race of his life. A sponsorship deal with adidas Terrex followed and the dream of Western States started to fall in to place.

Zero to 100 tells the story of Tom’s inaugural 100-mile race, the iconic Western States in the USA. To place in the top-10 here would have been an incredible result, but Tom went on to place 3rd and in the process run under 15-hours. He trained in Ethiopia to prepare and you can listen to the whole process in episode 174 of Talk Ultra listed below.

ZERO TO 100

Process not Outcome

Tom has always discussed his thoughts on training and racing and one element that always runs true is ‘Process not Outcome.’ His ability to focus on the prize, dedicate himself to the task and take running to a higher and higher level is all down to his dedication and professional approach.

In 2020, Tom will target new races, new goals and new experiences. One thing is for sure, after victory at Tarawera Ultra in New Zealand early in the year, Tom is in the perfect place to fulfil his dreams. I would expect no less…!

2020 calendar subject to change based around Covid-19

Over the past couple of years, I have documented Tom’s progress via my podcast, Talk Ultra, you can listen to the episodes below:

Tom Evans and the 2017 Marathon des Sables HERE

Episode 133 Podcast, Marathon des Sables HERE

Episode 152 Podcast, The Coastal Challenge HERE

Episode 174 Podcast, Western States HERE

__________

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Race Cancellations and COVID-19

As a runner, you more than likely will take time in the off-season; to sit down and plan the coming season. You will look for the ‘A’ races that hopefully will allow you to shine and achieve those personal goals – you will dedicate hours, weeks and months to prepare.

You will enter ‘B’ and ‘C’ races that will allow you to learn and adapt.

In this scenario, imagine the Race Directors who are planning the races that you will attend. Just as you plan and prepare, so do they, typically one-year in advance so that when the time comes you have a slick, well-prepared event that will allow you to achieve your goal.

Planning and working on a race really is a labour of love and yes, it’s a business.

Race Directors usually start planning immediately after the end of one event. Budgets are worked out, a timeline is put in place and then a team of people, headed by the RD, put a plan in action. This will involve route planning, course marking, providing gpx files, booking venues, planning medical care, arranging for catering, advertising the race, booking cars, maintaining a website, booking a timing system, arranging for photography/video and the list goes on…

It is endless!

To secure services, many of these items are paid well in advance of the race and in most scenarios, a non-refundable deposit will have been paid and at worst, a full balance to ensure that no problems arise.

As an event approaches, typically 8-weeks or less before the event, all invoices are paid and the RD can sit back knowing that a job is well done.

The race fee that you the runner pays doesn’t just cover the day or multiple days of the race, it covers a year or work!

Now imagine you are the RD. You have been diligent; you have crossed the T’s and dotted the I’s. You are, you think, prepared for any eventuality and then Covid-19 comes along and rips your world apart.

Read a simple guide to Covid-19 HERE

Podcast HERE and Audio Feed below

Through no fault of your own, your race is cancelled because one needs to take responsibility for the health and safety of not only runners, but staff and their teams. In many situations, this decision is often taken away from the RD as it comes from a government level.

I am asking you all to take stock of the situation, sit back and take time to reflect on the RD, the team of people involved in the race and the implications of cancelling or postponement.

I personally arrived in Hong Kong in January only to find that as my plane landed in HK, the race I was arriving for was cancelled due to the ever-changing Covid-19 virus.

So, as a runner what can you do?

First of all, there is immense disappointment for each of us on a personal level as an event that we have prepared and dreamed of is removed.

Then attention turns to several scenarios:

  • Can I change my travel plans and what will the cost be?
  • Can I get a refund on the race?
  • Will the race postpone and plan for later in the year?’
  • Will the race defer my place and give me entry next year?
  • What about my hotel booking?

The list goes on.

Let’s be clear here, the Covid-19 scenario is impacting on the world at an unprecedented level. Just yesterday, Omar Hassan writing in The Independent stated that:

‘Coronavirus will bankrupt more people than it kills – and that is a real global emergency.’

Millions of dollars have been wiped from the financial markets but this impact filters down and down to a grass roots level and the impact will be huge for all of us.

 ‘If the virus does directly affect your life, it is most likely to be through stopping you going to work, forcing your employer to make you redundant, or bankrupting your business.’

So, when asking the RD and race for a refund on race entry, please just take time to step back and think, in these special circumstances, can you afford to let that fee go so that you can at least provide an opportunity for that race to return the following year.

Most races will have insurance, but having spoken with multiple insurance experts, the general consensus is, ‘Successful claims under business interruption coverage for infection are not common… Indeed, for example, there are no reported cases in the United States regarding business interruption coverage in connection with human infectious disease epidemics or pandemics.’ – via stroock.com

Even sport specific insurance companies who look after runners/ sports people doing ‘extreme’ sports are confirming that there is no cover for disease, virus or pandemic.

In the last week, Ultra-Trail Mount Fuji, Madeira Island Ultra Trail, Ultra Skymarathon Madeira and so many more have had to pull the plug on a 2020 event. Even the iconic Marathon des Sables has had to postpone and the financial impact of this is still yet to be seen.

In the words of one Race Director, ‘When the Government cancel all Sport Events or public gatherings we are in big trouble, insurance does not cover us in case of pandemics.’

Masako Suzuki, of Ultra-Trail Mount Fuji recently sent out a press release and in it he says:

‘…we apologize for causing great trouble to racers who have been training and preparing for this race, volunteers who have participated in the course maintenance thus far, volunteers who were planning to work during the race, and UTMF supporters including sponsors, companies participating in the UTMF Expo, public and private organisations, and local people.’

The impact is far reaching, cancellations are happening everywhere, and racing is just one aspect. Schools are closing, employees are being asked to work from home, airlines are reducing flights daily and asking staff to go on unpaid leave, hotels are empty, and restaurants are closing. Covid-19 is without doubt a health crisis but it is also an economic crisis.

“It may one day be said that the coronavirus delivered the deathblow to the New World Order, to a half-century of globalization and to the era of interdependence of the world’s great nations.” – WND here

One of the key jobs of a race team is risk management, many races, UTMF, MIUT, USM and so on all started to look at logistics and emergency planning long before the decision to cancel was made. The money is spent!

So please, when you ask for a refund or deferment, just ask the question,

‘Can I let my fee go for 2020?’

And in the process, hopefully, the race you entered will be around in 2021.

It is highly likely that some races will not recover from this but we as runner’s and a community, in a small way, can help keep the sport we love alive to fight for another time.

‘I have been organising #USM for some years now with a fantastic team. We always aimed high because we were convinced, he had a SUPER event. We still do,’ João Canning Clode announced via Facebook, ‘This was the most difficult decision we had to take in all these years. But the health and safety of our athletes, teams, local community, fans and volunteers is of vital importance. We move on…’

As a closing note, we all need perspective. Covid-19 is killing people daily and my heart aches for the distress and loss from this pandemic. Italy, as an example, have been hit so very hard and they have now entered Wartime Triage. This is truly catastrophic for all. But the government have stepped up to the plate and suspended payments on mortgages. When asked about the possibility of halting mortgage payments on Radio Anch’io, Laura Castelli, the deputy economy minister, said: ‘Yes, that will be the case, for individuals and households.’ I applaud that leadership and foresight. We can all learn a lesson from this action. (Article here)

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10 Top Tips for Multistage and Multi-Day Racing

Running is running yes? Anyone can do it! Well I guess the answer is yes. However, variables come in to play. Running is broken down into many different distances, from 100m to 100-miles and beyond. The longer we run, the more the challenges and requirements on a runner change. Running for multiple days or running a multistage race on mixed terrain throws up many different scenarios. Over the years I have spoken with many champions who have raced in the sands of the Sahara, the forests of Costa Rica and the mountainous paths of Nepal. They all provide me with similar hints ’n’ tips to a successful multistage race.

TOP 10 TIPS FOR A MULTISTAGE

1 – RUNNING IN THE SAND

Desert races are very popular. Marathon des Sables for example is the father of multistage racing and over the years, many races have followed in the MDS format. A desert race is never all dunes but some races have more soft sand than others, so, be prepared. To avoid getting tired it’s important to read the terrain. Carve your own path running on fresh sand and when possible, run along the ridges. In smaller dunes (dunettes) it can be beneficial to run in tracks left by others, at all times, run light as though running on ice – you don’t want to sink in the sand!

2 – HYDRATION

Dehydration is a real risk in any race, particularly a self-sufficient race where water is rationed. The risks of dehydration increase when the mercury rises and a lack of cover comes. A desert for example will be open, have intense heat but humidity will be low. By contrast, a jungle such as those found in Costa Rica may well have plenty of tree cover and streams to cool off in but the humidity will be through the roof. In both scenarios it’s important to drink regularly. Take small and regular sips of water and supplement lost salt with salt tablets. Races like Marathon des Sables provide salt tablets at aid stations and they recommend dosage. Other races you will need to think of this and plan accordingly. Also think about food choices on the trail and when in camp – food rich in minerals and salts will also help you. Importantly, multistage racing is about management from day-to-day and this is what can trip people up. Think about the event as a whole and make sure you recover after each day – rehydrating is as important post a run as when running.

3 – BLISTERS

Many a multistage race is ruined by bad personal management of feet. Think about this well in advance of the race by choosing socks and shoes that work for you. Also choose shoes appropriate for the terrain you will be racing on. A shoe for MDS will be very different to a shoe for the Himalayas for example. By all means take advice on shoes from previous competitors BUT you are unique and your needs are unique. Do you pronate? Do you supinate? Do you need a low or high drop? Do you prefer a cushioned shoe or a more minimalist shoe? What about grip, do you need any? Do you need to fit gaiters? The questions can go on and on and only you can make a choice. If all this is new to you. Go to a running store that understand runners and can provide expert and impartial advice. They will assess you and your run style and provide advice. One consideration for multistage racing is that your foot ‘can’ possibly swell due to variables such as heat, running day-after-day and so on. Your foot will not go longer, but it may go wider. So, think about shoes that have some room in the toe box. Don’t purchase shoes that are 1 or 2 sizes larger – this is poor advice. Larger shoes will only allow your foot to move… a moving foot causes friction, friction increases the risk of soreness and soreness will lead to a blister. Also think about walking. Many people choose a shoe because they are good to run in… But how do they feel when you walk? Remember, a multistage race can involve a great deal of walking!

Do you have sensitive feet? If so, you can prepare your feet in the run-up to an event. Also make sure your nails are trimmed back. While racing, if you have blisters, stop and get them treated as soon as possible. Take responsibility and learn basic footsore before an event. You need to make sure you can make any necessary treatments. Finally, many races have a medical team that are provided to look after you and your feet. Don’t hesitate to use them, but remember, there may be a big line waiting. Self-care is an excellent way to make sure that you are ready to run in your own timeline.

4 – BALANCED PACK

Not all multistage races are the same. The Coastal Challenge in Costa Rica, for example, is not self-sufficient so a runner only needs to carry liquid, snack food and any ‘mandatory’ kit. By contrast, a self-sufficient multistage race requires you to carry everything. A simple rule is keep everything as light as possible and keep your pack balanced. Luxuries really are luxuries in a race over multiple days so really ask yourself, do I need to take that? You will need mandatory kit as specified by the race and in addition you will need (as a guide):

  • Sleeping bag
  • Sleeping matt
  • Warm layer
  • Spare socks
  • Food (minimum calories are specified per day)

Clothes, shoes, hat, sunglasses –  but you will be wearing these so they don’t go in the pack.

That’s it. Keep it simple and if at all possible, get your pack with its contents as close the minimum weight as specified by the race.

By general consensus, a luxury item is considered a music player (or 2) such as an iPod shuffle.

Also remember that minimum pack weight will be without water, so, if your pack weighs 6.5kg, you will have to add 1.5kg on the start line on day 1. This is where a front pack or a pack where bottles sit on the front works really well. Bottles on the front help balance the front and the back and provide a greater running experience. Also, think about items your need whilst running… it’s not a good idea having them in the back, they need to be at the front so you can access them ‘on-the-go!’

Many packs are available to choose from and you will see two or three are very popular – WAA, Ultimate Direction and Raidlight. Choosing a pack is light choosing shoes; we are all personal. However, keep a pack simple, make sure it’s comfortable and make sure it has little or no bounce when running/ walking.

Consider joining a multistage/ multi-day training camp HERE

5 – PROTECT FROM THE SUN

The sun can be a killer in any race, single stage or multistage – use sun protection and apply it daily. Also use products like arm coolers, a hat and a buff. At aid stations or whilst racing, you can keep these wet which will help cool you. Particularly the buff. If you overheat, slow down and apply cold/ water to the back of the neck. Use UV protective clothing and the jury is out on if clothing should be tight or loose. This often comes down to personal preference.

6 – EAT WELL

Any multistage race is quickly broken down into three phases – running, eating and sleeping. Food is a really important part of any race as it has to perform many functions. Most importantly, it has to sustain you so you will need carbohydrate, protein and fat. Individual requirements will vary but carbs will restore energy, protein will repair and fat is essential as this is one of the primary fuel sources for a multistage race. Remember though, our bodies have an unlimited reserve of fat. It’s important to understand that your diet whilst training may well be very different to when racing. In training you may well have eaten less carbs to teach your body to use fat, but when racing, you need to recover and be ready to run/race again the next day. Have variety in your food as your palette will change with fatigue, dehydration and heat. Real foods are good but dehydrated food also has a place. You also need to decide if you will require a stove for heating water? Don’t think twice about stepping up a little on the organization’s requisite minimum daily dose of 2,000 calories a day, remember though, it’s all weight!

7 – REST

Rest is crucial and how much you get will depend on how fast you run. Front runners have no shortage of rest time, however, those at the back of the race get minimal rest. Make sure you have a good sleeping bag that is warm enough for you and is as light and packs small as possible. You can save weight by not carrying a sleeping matt – general consensus says that carrying one is worthwhile as sitting and sleeping is much more comfortable. Matts come in two types: inflatable or sold foam. Inflatable matts work really well, pack small but you run the risk of a puncture without diligence. Foam matts won’t puncture but they can be bulky.

Make sure you have a warm layer for comfort, temperatures drop with darkness. A jacket (usually down) will also allow you to add warmth while sleeping if required. A lightweight sleeping bag and down jacket is preferable (by general consensus) over a combination sleeping bag that turns into a jacket. A jacket and bag offers flexibility, weighs less and packs smaller but will be considerably more expensive.

8 – PACE

Remember that you have entered a race that lasts multiple days. Spread your effort and have the big picture in mind – pace yourself. Don’t set off too quickly and consider race profiles, distances and cut-off times. YOU take responsibility of when you need to be at checkpoints. A day with a great deal of climbing, soft sand or technical train will take longer, allow for this and be prepared. Most multistage races have a long day and it’s fair to say it is the most feared day – keep some energy back for that day. Remember, the long day often has a generous time allowance so don’t be worried by taking a sleep break midway through.

9 – KEEP ON TRACK

Most races will have markers for you to follow but be sensible and self-aware of the challenge. If a race requires you to carry a map and compass, then please understand how to use them. Carry a Spot Tracker for safety and if you use a GPS such as Suunto or Garmin, remember that these watches plot a route that you can use to backtrack. In a race like MDS it is difficult to go off course due to the volume of people, remember though that dunes are not way-marked and you will be given a bearing to run off. If you are alone or in the dark, an understanding of how this works is a positive.

10 – ENJOY IT

A multistage journey often offers so much more than any single-day race. It’s an experience like no other and friends made in the desert, jungle or mountains will stay with you forever. Also remember that this journey is a hark back to a more primitive and simple time – embrace that. Leave gadgets at home and live a simple life for a week – I guarantee it will change you!

contributions from

Elisabet Barnes, Danny Kendall, Jo Meek, Nikki Kimball and Laurence Klein

Lanzarote 2021 – The Ultimate Multi-Day Training Camp

Lanzarote 2021

January 7th to 14th 2020

We are well aware that we get many repeat customers for our Lanzarote Training Camp and in 2020 we spiced things up and it was a huge success. We actually think it may well have been our best ever camp….!

We are not going to lose sight of what makes the camp a success, so rest assured we will be providing the same experience as in previous years and developing what we have learned in 2020.

The core coaching team will be Ian Corless, Elisabet Barnes and Sondre Amdahl.

Our camp will start with a nice easy run of 1-hour and then followed with a specific group welcome in the Timanfaya meeting room at Club La Santa, here we will introduce you to the coaches and outline the week ahead. This will help ease those nerves.

Our welcome dinner will be in the El Lago restaurant which provides a great experience both in terms of ambiance and food.

In 2020 we started the camp on the 7th January, we were well aware that many of our clients are now expanding their multi-day running to other races, in particular The Coastal Challenge and Everest Trail Race. We therefore wanted to reflect that in the training camp. The earlier start of 7th January allows for more time between our camp ending and the start of TCC which is early February. As in all previous editions, the training is geared very much towards the Marathon des Sables.

TCC is a technical race at times with water crossings and coasteering – In 2020 we incorporated more technical running and the ability to be guided on technical coastal paths. This is of course optional – we fully appreciate that for some clients this may not appeal or be required.

ETR requires great strength, a real requirement to use poles correctly and an ability to climb with confidence and descend with confidence. We will work on specific sessions to get you ready for a race like this.

Night running is a skill and we will therefore add a specific night run in groups so that you all feel comfortable with the dark and running in a beam of light.

Lanzarote has some amazing trails and because we run, it is often difficult to explore more of the island. In 2020 we arranged a ‘point-to-point’ run. This required us to leave Club La Santa early morning, be driven to the Uga and we then ran/ jog/ walked back to CLS exploring new trails and gaining new experiences. This was a real highlight and it will be repeated in 2021.

Our bivouac still proves popular and for 2021 we will still have this on the camp – we are looking for ways to add a little spice and make it appealing for those who have camped before.

Talks are a key element of the camp and we are going to tweak them all for 2021 with the addition of some new talks.

Finally, Shane Benzie of Running Reborn will return in 2021 (tbc). He will provide a group talk and presentation followed by two break out groups on the track for analysis. He will then be available for private bookings either on a one-to-one basis or in small groups, for example 2-4 people.

2021 is going to be an exciting year for the Lanzarote Training Camp, we are looking forward to welcoming back past participants and new participants for the ultimate multi-day training camp.

More information HERE and booking.

All enquirers to:

iancorless@mac.com

Website: https://iancorless.org/training-camp

Lanzarote Training Camp 2020 – Day 8 and 9

The penultimate day of our training camp was a cracker and one that many of the camp attendees have called a highlight.

Our first run was between 8-10 miles and included a climb, traverse and descent of the Montana Soo. It’s a great route and one that pushes many out of their comfort zone as the terrain is often steep, technical and challenging with loose stones.

At the summit it provides a great photo opportunity with Club La Santa off to the right in the distance.

For the more experienced runners, they move fast over the terrain embracing the challenge that it brings. Others move slower, more deliberate and thoughtful. We include it in the camp as it closely replicates the feeling and exposure that one can get at the large Djebel at Marathon des Sables.

After the mountain loop, we all returned back to CLS for a 3 hour break before a self-sufficient run. This is our mini multi-day experience that allows all our clients to run to a bivouac location in ability based groups with packs carrying sleeping bag, essential, dehydrated food for dinner and breakfast and a minimum of 1.5ltr of water. Most packs weigh around the 5kg mark.

We transport tents to the bivouac, rationed water and two gas burners to provide hot water for cooking. Once the runners leave CLS, they are self sufficient.

At the bivouac, they put up tents.

As the sun disappears they test out dehydrated food and simulate a bivouac experience. They understand the weather, the need for warmth and then they sleep under the stars.

Our night started perfectly with beautiful clear skies. Amazing star views and warm temperatures. As the night progressed, the wind increased and very much simulated a stormy night in the Sahara. For many, it was a sleepless night with shaking tents and sand being blown everywhere.

An early breakfast call, self-sufficient breakfast, water rations given and they were then off for another 13-miles of soft-sand and dune training before returning back to CLS.

Our final day has one final talk by Elisabet Barnes and Sondre Amdahl and then a group dinner to say farewell…

The next time we will all meet will be in Morocco for the 35th Marathon des Sables.

Our 2021 Training Camp will be announced soon HERE

Huge thanks to our coaches guides

Elisabet Barnes 2x MDS champion

Sondre Amdahl MDS top-10 and Trans Atlas winner

Gemma Game 2x 3rd place at MDS

Jodie Moss 8th at MDS

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