INSTINCT XX 20L Multi-Day/ Stage Racing Pack – First Look

It is finally here… I have been waiting to get my hands on the INSTINCT XX 20L pack ever since I laid my eyes on it and now I have one to test.

Unprecedented in design, the XX marks a new beginning for those seeking the ideal solution for multi-day trail races, ultra-distance events or their next self-sufficient adventure.Stunning in function and versatility, the XX’s intuitive design offers easy access to key elements in the most critical conditions. Extreme function allows customization in how gear/ clothing/ food/ hydration can be carried.The XX is evolutive in volume and brings intelligent, segmented storage.

This is not a review, this is a first look and importantly I have done a video that address questions that I have asked and asked…

How much liquid will it hold?

Will it take 750ml bottles both hard and soft?

Do they have different sizes?

Is there a female version?

Over the coming days I will be testing the pack completely and I will video packing and showing capacity and features.

Below shows the pack with a typical multi-stage equipment list.

I will then do a 2-day fastpack carrying all I need, including tent, to see how the pack performs with a loaded weight of 8kg.

Below shows the pack with a typical fastpacking set up.

To show packing flexibility, the above pack is as in the Fastpacking video BUT with the tent split between one of the mesh pockets and the main compartment. All other contents remain the same, just packed differently.

Initial impressions confirm the pack has vest comfort and amazing flexibility and fit. Notably, the pack has the option to adjust in size shifting from 24L to 18L – important in a multi-day like MDS when you eat food and the need for less volume is required.

KEY FEATURES : – Large back door = instant access to main compartment and easy viewing of internal items
– Independent roll-top pocket for increased storage
– Removeable top pouch carries smaller items (first aid kit, knife, etc). A stretch mesh pocket over the top allows instant access to jacket storage or a solar battery panel

COMFORT  & PROTECTION : 
– Entirely made of Cordura© Nylon 6.6 ripstop
– 3mm perforated EVA padding in back panel
– 3D mesh shoulder straps/back panel for ideal sweat dissipation

The XX allows : 
– 2 x 750ml+ bottles/softflasks in front
– 2 XL vertical front zip pockets
– 2 zipped shoulder pockets
– 2 XL mesh front pockets
– 3 fixing options for poles (front/back)
– Ice pick on back
– Shovel fixture
– Easy backside carrying of sleeping mat or other objects (ex: tent)
– Independent 3L water bladder pocket
– X-Large 2-in-1 overlapping stretch mesh pockets on lower backside

Follow here for full review, video and photos.

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

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February 406 Challenge #feb406

With so many races cancelled or postponed, here is a challenge for February. No awards, no prizes, just an idea to provide some incentive for February doing the #feb406 challenge.

Download a PDF HERE

Option 1:

It’s simple, this is the ideal scenario: 28 days in the month, you run the days in km’s totalling 406km and you alternate providing easier and harder days. This should balance stress and recovery. Of course, listen to your body… This is not designed to break you but push you to a new level with a new challenge.

  • Day 1 – 1km
  • Day 2 – 28km
  • Day 3 – 2km
  • Day 4 – 27km
  • Day 5 – 3km
  • Day 6 – 26km

and so on…

Option 2:

Alternatively, you could get a calendar and run any of the day date distances on any day. Use the calendar like a bingo card and tick distance off as you complete it. This may be useful if you struggle for time, for example, you could put all the longer distance, 28km, 27km, 26km, 25km and so on on weekends.

Example of how to move the distances but still run all the dates, but on sporadic days with 406km total.

Option 3:

You aim to cover 406km in February in any way that works for you.

Maybe it’s just the motivation you need. And yes, on the longer days you can split up the distance to make it easier, maybe an AM and PM run.

Download a February month planner HERE

Download a month planner to help plan your day’s and distance.

If you’d like to join the community aspect, head along to the Multi-Day Running Group on Facebook (HERE)

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

Follow on:

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How to deal with Race Postponement

This article is geared toward Marathon des Sables but is valid for any race with some adjustments and specific changes appropriate to the type of race and distance.

Marathon des Sables, once again, has been postponed. Originally scheduled for April 2020, the race was moved to September 2020 amidst growing worries and concerns over Coronavirus. As September approached, the writing was already on the wall and the decision was made to focus on April 2021 – everything will be fine then, won’t it!?

December 2020 soon came and with it, increased infection rates, new variants and despite the optimism of a vaccine, the world once again crumbled under the cloud of an ever-spreading pandemic. Christmas was cancelled and the new year unfortunately had nothing ‘new’ about it, it carried far too much of the old year.

January has been a disaster and the long-term view is not good. The world once again has been in a lockdown, some far worse than others. One thing is for sure, we are all a long way from ‘normal!’ So, it came as no surprise as events were cancelled all over the world.

Patrick Bauer.

MDS race director, Patrick Bauer, travelled to Morocco to assess the situation and on January 22nd, the MDS was once again postponed to another time; October 1-11, 2021.

All is good… the race WILL come!

I think it’s important to clarify, here and now, that at the end of the day, when people are dying globally, for a race to be postponed, is no big deal… I think once you accept that, dealing with race cancellation, disappointments and postponements becomes so much easier. It´s only a race! And we are fortunate to be able to race. It’s a luxury. But equally, livelihoods are struggling, RD´s are losing work, all the businesses associated with races are losing work, travel companies are losing customers, hotels, restaurants, design agencies, photographers, videographers and the list goes on, are all losing their livelihoods to an ongoing escalating pandemic. So while it is only a race, have a consideration for all involved and maybe, a little understanding for the very difficult challenges everyone is facing at the moment.

The locals need MDS, our tourism and our regular trips to Morocco.

Taking MDS as an example, 2020 participants will have entered in 2019 and some may well have entered in 2018. Typically, a MDS participant will prepare for 1-year. While the initial postponement was not great, it was easy to focus on September. 

Then September was cancelled… Already, many were struggling to re-focus, but April would be it, one last push and we are good to go! 

Now, with another postponement, MDS runners are left in a void, the race is 8-months away. They are all asking, what do I do now?

Gemma Game has been on the podium of MDS multiple times. She is a busy professional with a family.

Firstly…

When things change, adjust. Don´t kick-off against what has changed. Accept what is not in your control and control what you can. Adapt, move on (with running shoes) and train differently for a while; focus on different aspects of your running, weaknesses in particular. Look at the opportunities – focus on speed, work on hill strength, build a good core, do drills, stretch, maybe try yoga? A change of focus will give a physical and mental break and will help your performance. When the time is right, resume an appropriate training plan for your chosen race. I guarantee, you will be stronger, better prepared and ready for the challenge ahead. You are lucky and fortunate that you are able to even contemplate a race like MDS.

Uncertainty is a virus in itself, it can eat away at you. Quite simply, remove negativity and question marks. The current dates for MDS are 1-11 October. Do not consider the event will not happen, plan and train accordingly.

The reality is you are already in a good place. You have been training for a great deal of time already, just imagine how much better you will be when October comes.

Training in Lanzarote on a specific Multi-Day Training Camp HERE

Importantly though, it would be fool hardy to carry on with current training levels for an October race. You run the risk of injury and/ or getting peak fitness too early. Take a break!

“One of the mistakes I see most with runners is jumping from one race specific cycle to the next, without either giving themselves enough time between races or not “focusing” on training during the time between race and “taking a break”.

– runnersconnect

Kick back, take some time off from any structured plan and do a week/ two weeks (or even a little longer) of ´how you feel´ training. In this period, take time (with a piece of paper) to assess personal strengths and weaknesses. From this list, you can use February and March to address these weaknesses while ´maintaining´ fitness. Back off any intensity, maintain some decent mileage/ hours and keep sessions moderate.

Tom Evans placed 3rd at MDS and works on strength and core to enhance his running.

Importantly, get a running MOT from an experienced physio. Address any problems now and use that ‘extra’ time for therapy, strength, stretching and core. Find any underlying problems that may cause injury.

Work on admin – food for the MDS (article HERE), pack, sleeping bag (article HERE) sleeping mat and finalise equipment choices optimising weight, size and cost. Do everything you can to make your pack 6.5kg (plus water) for the start line on October 3rd. Read a guide HERE.

Do you need a 12-week and/ or 24-week Multi-Day Training Plan perfect for a multi-day adventure or a race like Marathon des Sables? They are designed to provide you with a structured weekly plan culminating in a target event.  

View a sample week HERE from the 12-week plan. Purchase HERE.  

View a sample week HERE from the 24-week plan. Purchase HERE.  

*****

The arrival of April will give you 6-months to race date. Now is the time to re-focus. Did you have races planned? If so (and they happen) maybe now they change focus and become preparation for MDS?

Use 3-months (April, May and June) to build on the weaknesses that you have worked on in February and March and lay the foundations for the key phase, July, August and September.

“One of the most common reasons runners hit a plateau is that they don’t work on their weaknesses between races, by focusing on your weaknesses now, you’re able to make progress long-term, even without training as hard.”

– runnersconnect
Do some specific training, here Sondre Amdahl at the Lanzarote Training Camp HERE

July should be the start of a very specific MDS phase (12-weeks) where you fine-hone all the relevant skills to make the 35th MDS not only successful but awesome.

It is easy to feel deflated with another disappointment and postponement but look at this cloud with a silver lining!

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

Articles:

Choosing a sleeping bag for an adventure HERE

Fuelling for a Multi-Day like MDS HERE

Multi-Day Racing – It´s Not Complicated HERE

The Ultimate Equipment Guide to Desert Multi-Day Racing HERE

Top Tips to Better Multi-Day Running HERE

References Runners World and runnersconnect

*****

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Fuelling for a Multi-Day like MDS – Marathon des Sables

Marathon des Sables pioneered the multi-day racing format and as such is often a key starting point when discussing a fuelling strategy for a weeklong adventure. For those who do not know, MDS was created by Patrick Bauer after he crossed the Algerian Sahara in a self-sufficient manner in 1984. He carried everything required with the exception of water which was supplied by his brother. The 350km journey took 12-days.

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.

Do you need a 12-week and/ or 24-week Multi-Day Training Plan perfect for a multi-day adventure or a race like Marathon des Sables? They are designed to provide you with a structured weekly plan culminating in a target event.  

View a sample week HERE from the 12-week planPurchase HERE.  

View a sample week HERE from the 24-week planPurchase HERE.  

*****

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 and males may well require more calories than a woman.

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 freeze-dried foods 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 freeze-dried 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 dehydrated 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! An empty water bottle works, and the lid keeps it all safe. 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 1.5 litre bottles. A bottle cut in half is a perfect bowl for rehydrating food.
  • 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 when you know the length of the stages from the road book. For example, the long day maybe 70km, equally, it could be closer to 90km – big difference for calories.
  • 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.
  • Get used to reduced calories when training.
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; usually 3 litres every 10km (check the race rule book). 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. The race provides salt tablets on admin day and they recommend how to use and take them. Follow the advice. 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,

Get this article in PDF format via Patreon here.

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content.

Please support me on Patreon HERE.

Follow on:
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Twitter – @talkultra
facebook.com/iancorlessphotography
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Tips for the Trail – Katadyn BeFree 600ml Soft Flask

Katadyn BeFree Water Filter bottle

Running long, fastpacking or journeying for multiple days, either racing or training, and the need for water is a constant problem. It’s impossible to carry all that you would need and therefore, one must either resort to one of the following options:

  • Getting support from friends or using aid stations.
  • Purchasing from shops when possible.
  • Taking water from the trail.

In many scenarios, the latter option is often the ONLY option. However, how can you be safe knowing that the water you will drink, will not cause any issues or onward problems?

Step in the Katadyn BeFree.

With a capacity of 600ml, it is possible to access water from anywhere, filter it through the BeFree filter and then be confident that you are drinking safe water.

“The Filter removes bacteria, cysts and sediment with its pore size of 0.1 micron (0.0001mm). The output is up to 2L/min. and the capacity up to 1000L, depending on the water quality. 100% PVC and BPA free. “

Lightweight (59g), portable, ideal for on the go and easy to clean. The Katadyn BeFree is an essential item for any adventure.

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

Follow on:

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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!

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

Follow on:

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Twitter – @talkultra

facebook.com/iancorlessphotography

Web – www.iancorless.com

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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

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

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

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

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.

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

Please support this website. I believe everyone deserves to read quality, independent and factual articles – that’s why this website is open to all. Free press has never been so vital. I hope I can keep providing independent articles with your help. Any contribution, however big or small, is so valuable to help finance regular content. Please support me on Patreon HERE.