TRAINING for Marathon des Sables

Posted on October 29, 2023 by talkultra

Pyramid

Runners from all over the world are looking ahead to April and the next edition of Marathon des Sables. It’s daunting and it can be intimidating. Planning is key. All runner’s need to periodise training so that you get the most from it.

This ‘planning’ often comes in the form of a PYRAMID. The ‘classic’ pyramid training method is well established. In this article I want us to look at this pyramid in two ways by looking at two different runners.

Runner 1– Runs regularly but MDS is a new target and pushes the boundaries of what they thought possible.

Runner 2– Has completed MDS or similar stage race and wants to go back and improve.

First of all, both runners need to count back. From the race date, for some, that may well be a 12-month plan, but more often than not, depending on experience and history, a 6-month block is ideal and for the well trained, a 4 to 3-month very specific block is not unrealistic.

April – MDS race.
March
February
January
December
November

Counting back, it’s easy to look at the objective in real terms and understand what one needs to achieve.

Read THE ULTIMATE GUIDE TO MARATHON DES SABLES HERE

iancorless_101

Depending on experience, how this plan is put together is very much dependent on the individual. However, certain key elements should be present in any training plan and this article is intended to provide the basics from which you can develop a strategy that works for you. I must stress, for you!

RUNNER 1

As stated, runner 1 “Runs regularly but MDS is a new target and pushes the boundaries of what they thought possible.”Therefore, a classic pyramid will be ideal.

See below:

Pyramid

Decide on objectives for the year, decide on C, B and A targets, obviously, the ultimate is MDS. Put them in a diary and ideally have a wall planner so that you have an overview of the training block, be that 12, 6 or 4-months. It’s easy to see how training looks on a planner. C should be something that one trains through, B can be more challenging and have a small taper for, A is very specific such as a training camp.

For example:

April – MDS race – A RACE
March
February
January – A a training camp or a mini stage race in training or official
December – B a marathon on trail
November – C could be a half marathon

MDS is a long way, typically 250km, so, base training and getting the miles in is key. I would hope that before starting any specific training plan, a base has already been established with some consistent running; say, 3 times a week. I have allocated 8 weeks for this in the plan below. Hours of easy miles progressively building to C and B targets.

The A objective can be a training camp, maybe a race such as a 3-day race or a specific training long weekend to simulate race conditions.

You can’t perform well at every event and this is why C,B and A targets are important. Ultimately, MDS is the one in which you must perform.

As in any plan, flexibility is needed. Nothing is fixed and one must be flexible and listen to one’s body. I recommend building for 3 weeks, recovering on week 4, take things easy with reduced mileage and more rest and recovery.

Rest is really important as is consistency. Training is never about ‘one’ run but all the runs added together.

November and December 8 weeks – Base
January 3 weeks – Specific phase
February 3 weeks – Preparation phase
March 3 weeks – Peak
April Taper and RACE

BE SPECIFIC

Marathon des Sables will need you to be specific.

For example:

You will be carrying a pack that on day-1 of the race will weight at minimum, 8kg.
You will be racing in hot conditions.
You will be self-sufficient.
You will be compromised on calories.
You will almost certainly walk more than you anticipate.

The above list goes on and on and as training progresses, you should refer to the list and asses importance. For now, I would place the above list in the following priority.

LEARN TO WALK for most participants and good walking strategy and being familiar with how to use poles are a key to MDS success.

MAKE SURE YOU LOOK AFTER YOUR FEET! HERE

As training progresses asses, one’s strengths and weaknesses and then adjust the plan.

Do you need to work on strength and core?
If you have poles, do you know how to use them?
Are you recovering?
How is your diet?
What is my resting heart rate, is it fluctuating?
Am I being specific and thinking of the race terrain and simulating it?

And so, on and so on. The above questions are a starting point. Read through the list and add your own questions to appraise what type of runner you are.

As the time progresses, not only will you feel more confident, you will be able to understand what needs to be done to achieve your goal.

RUNNER 2

As stated, runner 2 “Has completed MDS or a similar stage race and wants to improve.”

I want to throw a curve ball in here and suggest reversing the pyramid.

ReversePyramid

For runner 1, the emphasis is building a base and then slowly but surely progressing up the pyramid to the pinnacle, MDS. Speed work and faster sessions are less important as building the endurance for the event is a priority, speed will form a very small element of training.

But assuming that runner 2 already has a good base of fitness. An emphasis can be placed on

How to improve,
How to be more efficient and
How to be faster.

So, before planning training, the following should be asked:

Do I lack endurance?
Do I lack speed?
Do I lack strength and core weak?
Was I mentally strong?

With answers to the following, one can look at the pyramid in a new way, turn it upside down and instead of putting a priority on long steady sessions early on, they can place a priority on:

Strength and core
Speedwork
The mental approach

Speed training is usually used to add the finishing touches to a solid block of training. But as stated, as an MDS finisher, they already have endurance, so, working on speed now is a great use of time.

November and Decembert can be used to get faster and stronger.
January can see more endurance added with a reduction in speed work.
February now combines endurance and speed with additional focus on strength with hill sessions.
March would be the peak phase, fine tuning speed in combination with endurance.
April would be a final peak and then taper to the RACE.

If you are someone looking to perform and improve, you need to be more self-critical. Plan your training and periodise your training so that you are able to (hopefully) predict good form for when you want it.

As an example, your A race which could take place in January or February may be something more specific where you are also looking for a result in addition to being in prime shape for MDS.

Remember you can only hold form for a limited length of time and if you want to peak, you need to make sure that this planning stage is done early so that you understand what you are trying to achieve. It’s all about stepping stones. And make sure you consider the terrain that the race will take place on.

Finally…

This article is not a hard and fast plan, it’s a guide for you to go away, look at your targets having assessed past targets and hopefully it makes you think about future objectives so that you can plan for a successful, injury free period of running and racing.

Consistency is key and just running and walking 3 to 6 times per week already drastically increases your chance of success at MDS. Remember, other than the ‘long-day,’ most days are the 28km to 42km bracket, so, no need to go crazy on distance.

The race is 5-stages over 6-days with a maximum distance of 250km’s and the longest day being 75 to 85km. Remember though, the ‘long-day’ has almost two days to complete, so, if required, you can take a substantial break or sleep to make the distance doable.

There are many more questions to ask and points to consider when planning but these should come after getting the training plan and schedule prepared.

Prepare for the heat in the taper phase.
Planning equipment looking for the best options for you based on weight and budget.
Work on food for the race and fine out what you need.

Fancy an early season multi-day TRAINING CAMP? Join us in Lanzarote January HERE

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The Ultimate Guide to Marathon des Sables – 2023 Edition

Posted on October 23, 2023 by talkultra

The iconic Marathon des Sables is entering a new phase, the past 37 editions have been under the aegis of Patrick Bauer, who, back in 1984, filled up a pack with food and water and trekked off alone into the Algerian Sahara to cover 350km’s on foot in a self-sufficient manner. Little did he know at the time, but this journey was the start of something incredible, the Marathon des Sables, or MDS as it is affectionately known.

Now under new ownership, the 38th edition taking place in April 2024 will see some significant changes while sticking to the main format and principles of the past 37-editions.

It is therefore timely, to update my Ultimate Guide to Marathon des Sables and acknowledge these key changes.

A recent podcast with one of the new co-owners, Cyril Gauthier, can be heard HERE.

Cyril ran the Marathon des Sables in 2009, created the brand WAA and is instrumental in the growth of the HMDS (Half Marathon des Sables) format. Moving forward, the HMDS format will no longer have the ‘half’ title, for example, HMDS Morocco will become MDS Morocco, HMDS Jordan will be MDS Jordan and the key, full distance race of the past 37-years will be called ‘LEGENDARY‘ – The Legendary Marathon des Sables.

Marathon des Sables offers more than just running, it offers a challenge, it offers something quite unique – the Sahara and the MDS strips the runner back to basics and deprives them of all luxuries so that they are stripped raw. Runners find themselves in the desert.

However, this challenge can often daunt a new participant with the challenge that is ahead and therefore, my Ultimate Guide to the Marathon des Sables is provided to settle nerves, provide initial information and provide a level of knowledge that you can use as a base from which to build your own plan and decide on what equipment to purchase and use.

The ULTIMATE GUIDE to MARATHON des SABLES Download

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THE ULTIMATE GUIDE TO MARATHON DES SABLES

HERE via WeTransfer or Dropbox HERE

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The Ultimate Equipment Guide to Desert Multi-Day Racing – Hints ‘n’ Tips Updated

Posted on October 4, 2023 by talkultra

Desert running brings many challenges and running in a desert for multiple days brings a whole new set of challenges. Over 30-years ago (1984), Patrick Bauer, filled up a pack with food and water and trekked off alone into the Algerian Sahara to cover 350km’s on foot in a self-sufficient manner. Little did he know at the time, but this journey was the start of something incredible, the Marathon des Sables.

Also read

Fuelling for a Multi-Day HERE

How to choose a Sleeping Bag HERE

Top Tips to better Multi-Day Running HERE

Fastpacking Guide HERE

Winter Fastpacking HERE

Walking with poles HERE

Walking efficiency when climbing HERE

Long Term Goal Setting HERE

MDS as it is affectionately known paved the way not only for multi-day desert racing but ‘all’ multi-day racing, be that in snow, ice, rainforest, jungle or the mountains. If multi-day racing was the mafia, MDS would be the Corleone family and Patrick Bauer would be the Godfather – Don Vito Corleone.

All multi-day races have followed and tried to replicate the MDS format, however, the reality is, I have yet to experience a race that matches the size, the scale, the organisation and awe-inspiring splendor of what Bauer and his team have created in the Sahara. Ask anyone, despite experience, despite achievement, MDS is usually ‘on the bucket list!’ It’s fair to say, that MDS is directly attributable for many new ultra-runners. You see, MDS offers more than just running, it offers a challenge, it offers something quite unique – the Sahara and the MDS strips the runner back to basics and deprives them of all luxuries so that they are stripped raw. Runners find themselves in the desert.

2023 Update

Patrick Bauer has stepped aside as the head of Marathon des Sables. 2024 will signify a new team with some familiar faces.

There will be significant changes that will take place for the 38^th (2024) MDS. There are 3 key points:

Words as provided by Marathon des Sables.

Point 1:

The 38th MARATHON DES SABLES will take place over 5 stages instead of 6 previously. The total distance, around 250 km, does not change, and this will only slightly change the distance of each stage:

Stage 1 from 28 to 35 km
Stage 2 from 28 to 39 km
Stage 3 from 28 to 39 km
Stage 4 (The Long One) from 75 to 85 km (over 2 days)
Stage 5 (Marathon Stage) of 42.195 km

The removal of the sixth stage will allow everyone to celebrate obtaining the Finisher medal at the end of the Marathon stage: no more stress about the ten kilometers of the sixth stage! This will also allow us to offer a more substantial Solidarity program associated with this same Marathon stage, which will strengthen support for the Solidarity MARATHON DES SABLES association.

Point 2:

The MARATHON DES SABLES is contested in food self-sufficiency: only water, in limited quantities but sufficient to cover the needs of an athlete evolving in the desert, is provided to you each day. You must take along for your entire stay in the desert everything you need to eat and prepare to eat (freeze-dried meals, semolina, cereal bars, stove, etc.). This self-sufficiency will include for this 38th edition the day of your arrival in the desert, and the day of control preceding the race. These first two days will allow you to test yourself in real desert conditions, and to reduce sanitary risks.

Point 3:

To offer you more flexibility, and to reduce the carbon footprint of the event, we will charter fewer planes than in previous years. Only 400 places will be available from Paris, and 200 from London. As usual, we will of course take you from OUARZAZATE airport to the first bivouac, in the heart of the desert. And for those who wish, free shuttles will be set up from MARRAKECH to allow you to easily reach OUARZAZATE. You will thus have the possibility of anticipating or extending your stay, or of being joined by your family, much more simply than before.

It is recommended you listen to a podcast with co-owner and CEO Cyril Gauthier. Listen 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.

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If you have entered MDS or another self-sufficient multi-day race or adventure, you will be asking:

“What equipment do I need?”

This question is the same for many other desert races but I need to be clear, not all races are the same. For example, MDS requires the runner to be completely self-sufficient. This harks back to Bauer’s pioneering expedition in 1984. The runner must carry ‘all’ they need for the duration of the event, the only exception being:

Bivouac – A simple tent cover is provided at the end of each day and this tent must be shared with 7 other runners.

Water – Water is provided in bivouac and out on the course but is rationed.

Anything else the runner needs must be carried – pack, sleeping bag, sleeping mat, food, snacks, luxuries etc.…

The above format is very similar for races such as the Grand to Grand in the USA, Racing the Planet races such as Atacama, Gobi and so on.

So, items discussed in this post directly relate to a ‘self-sufficient’ race in the MDS style. To clarify, races such as The Coastal Challenge in Costa Rica, Big Red Run in Australia and The Namibian Crossing in South Africa are ‘semi’ self-sufficient races and therefore runners can carry far less items and often bags are transported each day and therefore the runner can run light and fast. However, please keep in mind that many of the kit items and needs directly relate and are transferable.

The Detail

Let’s be clear, it is important to note that equipment will not make you complete any race. What it can do is make the process easier and more comfortable. Equipment is something we all must take to any race and finding out what works and doing the research is part of the fun.

If you want to increase your chances of completing your chosen race, commit to the training required, get your head in the correct place and then finish off with the appropriate equipment for the job. Far too many stress about what equipment they need and neglect the appropriate training.

Multi-day racing in its purest form should be very simple. However, over the year’s deciding what equipment to take has become increasingly more complicated.

It shouldn’t be complicated and in all honesty, it isn’t!

Here is just a list of absolute essentials, one could say that this list is mandatory:

Hat
Sunglasses
Buff
Jacket (usually down)
T-Shirt
Shorts/ Skort
Socks
Shoes
Gaiters
Rucksack
Sleeping Mat (optional)
Sleeping bag
Head Torch
Flip-flops or similar
Toilet paper
Personal medical kit (feet etc.)
Spot Tracker (supplied at MDS, optional at other races)
Road Book (supplied)
Salt Tablets (supplied)
*Food for the required days
**Mandatory kit
***Water

Optional items:

Warm jacket (usually down that packs small and light) – I consider this essential and not optional
Stove and Esbit fuel blocks
Sleeping bag liner
Spare socks
Walking Poles
Goggles
Spare clothes (?)

Luxuries:

Mp3 player
Phone
Solar charger
Kitchen sink…

Perspective:

Any multi-day race has (arguably) five types of participant:

The elite races who will contest the high-ranking positions.
Top age groupers who will look to race for a high place and test themselves overall.
Competitive runners looking for a challenge.
Those who wish to complete and not compete.
Newbies who are out of their comfort zone looking to finish at all costs.

When one looks at kit and requirements, it’s easy to think that the needs of the top elites in group 1 will vary from those in group 5. I would arguably say no! All the runners need the same things; they all must carry the same mandatory kit and they all must carry the same minimum food requirement.

I think the differences come with experience. Novices and newbies will more than likely prepare for the unknown, the ‘just in case’ scenario. Whereas top runners will be on a minimum, the absolute minimum. Groups 2- 4 are a mix of groups 1 and 5 and they fall somewhere between.

So, for me, groups 2, 3, 4 and 5 should (where possible) aim to be like group 1. The only key difference comes with shoe choice. Runners who will spend much longer on their feet and out on the course will most definitely need a shoe that can withstand that pressure and the shoe must also be good for walking. Groups 2-5 never fully appreciate (often until it’s too late) how much they will walk in a desert race.

EQUIPMENT IN DETAIL

When looking at equipment, I am going to provide a brief synopsis and then some recommendations. I will then supply ‘my’ equipment list.

I strongly advice using a tool such as LIGHTERPACK which is a great tool. Here is an example of one of my personal fastpack lists.

Hat – A hat is essential to keep the sun off your head; options exist that have a neck cover built in to avoid that delicate area that will almost certainly be in the sun all day.

Sunglasses – So many choice, but you need a good pair that has ideally a large lens to protect the eye. Some desert specific sunglasses include a brow pad that helps stop sweat dripping in your eye. Do you need prescription? If so, I use prescription Oakley and they are excellent. Do you need goggles? Yes and no. If you have good sunglasses with good coverage, then no. However, should a sand storm hit, it can be uncomfortable. Goggles guarantee no sand in the eyes.

Buff – A buff or even two are essential. One around the neck helps keep the sun off and you can also wet it to help reduce core temperature. In wind and sand storms, the Buff is lifted and protects mouth, nose and sometimes eyes. A spare Buff is a luxury but worth considering.

Jacket – Jacket choice will depend on sleeping bag choice. If you are using a light bag, a lightweight down jacket is an essential item. Häglofs Essens at 160g is the best I have ever used.

T-Shirt – It’s not rocket science, you will have been running in a shirt already, if it works, why change it? I read countless arguments about should it be black or white – you know what, it doesn’t matter. Look at the elite runners, they are often sponsored and have little or no choice on colour. Comfort however is key.

Shorts/ Skort – Same answer as T-Shirt.

Socks – Getting the correct socks are key for any race and like I have said for shirt and shorts, if you have socks that work, why change? So many options exist but for me I am a firm believer in Injinji toe socks.

Shoes – Read HERE – Shoes are personal and must be suited to you, the individual. Consider your gait (neutral, supinate or pronate), consider time on feet, consider your weight, consider how much you will walk (and then double it) also consider shoe drop and how much cushioning you need. It’s impossible to recommend any one shoe because of these variables. You will see top runners using a lighter shoe, remember, these shoes only need to last 20-30 hours. However, you may well need a shoe for 40, 50 or 60-hours. Do you need a trail shoe? No, you don’t need a trail shoe but I would say that many trail shoes are more durable as they are designed for the rough and tumble of variable terrain. Do you need an aggressive outsole? No, you don’t, but I do think some grip is better than none and therefore I would use a trail shoe over road. Protection? Toe box protection is a good idea as deserts include lots or rocks, far more than you may think. Do I need a size bigger? Shoe sizing does depend on what is ‘normal’ for you. I always recommend a thumb nail of space above the big toe, you don’t need any more than this. Recommendations of going a size is bigger is bad advice in my opinion. A shoe that is too large allows your foot to move, a moving foot causes friction, friction causes blisters and the rest is the same old story that I see at desert races all over the world. However, I would recommend a shoe with a little more width in the toe box, this will allow for some comfort as the days progress. If you are prone to feet swelling, discomfort, blisters and so on, get a strategy sorted before you head out to your chosen race.

Gaiters – Are essential and they should be sewn and glued on to the shoe to guarantee that no sand can enter. Raidlight and MyRaceKit are both recommended.

Rucksack – A rucksack is one of the most essential items for the race as it will hold on your kit for the duration of the event. Many versions exist and the type of pack you choose depends on many things: Male/ Female, Small/ Large, Tall/ Short and so on. Some packs just don’t work for some people. You also need to consider if you need a front pack to hold essential items. How will you drink on the go? How much do you plan to run in comparison to walk? I have some simple advice:

Keep the pack as small as possible, if you have a bigger pack you will just fill it.
Keep the pack simple – far too many packs are over complicated and messy
Keep the pack light
Make sure that drinks are accessible, easy to use and don’t bounce
See how the pack feels full with all food and then see how the pack feels with 5-days food missing.
Make sure you can access ‘on the go’ essentials.

Raidlight used to be ‘the’ pack for a multi-day race but that has changed in recent years. For sure, Raidlight are still one of the main options, however, the Ultimate Direction Fastpack is slowly but surely becoming a favourite. New entries to the market are coming from Salomon, Montane and OMM have been making packs for multi-day adventures for years.

Sleeping Mat (optional) – Inflatable, Foam or no mat. I’m a firm believer in taking a mat, the weight v comfort is a no brainer. I would also choose an inflatable mat even though it does run a risk of puncture. However, with good admin, good care, and years of using inflatable I have never had an issue. A foam mat is guaranteed to last the race but for me is large and cumbersome. OMM make a very thin foam mat that they use as the back padding for their packs – this may be a god option for the real minimalist runner. Look at products from Thermarest, Sea to Summit, Klymvit and OMM.

Sleeping bag – Like the pack, a sleeping bag is a key item is it is likely to be the largest and heaviest item (except food and water) that you will carry. A sleeping bag is important as a good night’s rest is key for day-to-day running. I will always go with a sleeping bag and down jacket scenario is this for me provides less weight, less packed size, more flexibility and the option to get warmer at night by wearing the jacket inside the bag. Problem is, this comes at a price. Also, consider your size, shoulder width, height and so on. Some bags are very small whereas bags such as PHD and Yeti can be purchased in small, medium or large. Recommended bags are PHD (custom or off-the peg), Yeti, Western Mountaineering, Häglofs, RAB, OMM (not down) and Raidlight. Read HERE

Head Torch – Don’t compromise, you need a good head-torch that provides enough light for running in a black desert at night. Don’t use rechargeable or a torch with gizmos. You just ideally need variable power, a red-light option so you don’t disturb others at night and it will either take AA or AAA batteries. Recommendations are Black Diamond, Petzl, Silva or LED Lenser.

Flip-flops – Free slippers that hotels give away are popular as they are small, fold and are lightweight. However, they don’t stay on and they don’t protect from thorns or stones. Cheap, lightweight plastic or rubber flip flops work for me. I have seen some improvised flip-flops made from run shoe insoles and some string. It’s that group 1 to group 5 scenario again!

Personal medical kit (feet etc.) – Foot care is essential and although many races have a medical team on hand to look after you and your feet, understanding how to do this yourself is key. learn foot care and treatment and understand how to tape your feet. Ready-made foot care kits are available such as this at MyRaceKit here

Spot Tracker (supplied at MDS, optional at other races)

Road Book (supplied)

*Food for the required days – (see clarification below). Food is very personal and it’s imperative you find out what works for you based on your size, gender, calorie burn and speed of running. The front runners will use carbohydrate and fat as fuel as they will run at a faster pace and therefore they will potentially fuel ‘during’ each stage with carbs. However, as you move through the pack going into groups 2-5 the need for fat as a fuel is more important and therefore ALL runners before heading out to any multi-stage race should ideally have taught their bodies to use fat – we have an unlimited supply of this fuel! Post run it’s important to repair, we need protein for this and re-stock energy supplies, we need carbs for this. Dehydrated meals for many runners form the basis of a morning meal and evening meal. Many options are available, some people can eat anything, others are very particular. Keep in mind allergies such as gluten intolerance and decide in advance will you go hot or cold food. For me, the additional weight of a Titanium stove and fuel is worth it for hot food and a drink. We sampled some dehydrated food in 2015 HERE. In 2015 I worked hard to reduce pack weight to the minimum with a coaching client and we made sure we dialled food choices in to provide desired calorie needs but also keep weight low.

Recommended meals FIREPOT

As an example:

Dehydrated Meals x6 672g
Dried Mango 93g x 4 372g
Porridge 59g x 7 413g
Coffee 1g x 10 10g
Peanut Butter 33g x 5 165g
Honey 21g x 8 168g
Mini Salami 10g x 10 100g
Tropical Mix Bag 194g
Sesame Bites 27g x 6 162g
Dried Banana Block 270g
Mixed Nuts 200g x 2 400g
Macademia Nuts Bag 153g
Cranberries Bag 175g
Pitta Wraps 296g

Total Weight 3550g

**Mandatory kit – see clarification

***Water – see clarification

EQUIPMENT LIST as an example

It’s important to note that equipment must be specific to the race you are doing and race conditions. The list below is an example of equipment for Marathon des Sables. However, if I was going to Atacama or the Grand to Grand (both self-sufficient) I would be looking at a heavier and warmer sleeping bag and a warmer jacket. Temperatures at night get much colder than the Sahara. The Grand to Grand can also have rain, so that would need consideration.

It’s important to note that equipment will not make you complete any race. What it can do is make the process easier and more comfortable. If you were looking for a one-stop solution, I would say that if you went away and purchased the equipment list below, you would have a comfortable and successful race. The exceptions come with shoes, that is personal and food. Food choices below are personal but a good example, you must find what works for you.

Also, note that minimum pack weight (on day one) at MDS is 6.5kg. So, you can keep purchasing lighter and lighter and then find that you are too light. I have done this. The plus side of this, is that lighter equipment allows you to take more food and/ or more options – again a good thing. For example, in my equipment list, I could go with a slightly lighter jacket, I could not take poles and I could leave the iPods at home and that would allow me 2 or 3 more dehydrated meals. However, I would prefer the equipment I want and am happy with and add 2,3,4 or 500g for the first day. Remember, the pack gets lighter as the day’s pass.

WEARING:

Hat: A good hat that will keep the sun off your head, the option to have neck coverage is a good idea and ideally make sure the inside of the peak is black. It reduces flare from the sand.

Shirt: A good t-shirt that provides coverage for the shoulders, is light and breathable.

Shorts: Lightweight shorts that cause no irritation or friction.

Socks: Injinji Trail Midweight or Injinji Outdoor 2.0 (which is Merino wool)

Shoes: Ultimately a shoe must fit you and fit well. There is no need to go larger, on the contrary, a shoe that is too large allows ones foot to move, a moving foot creates friction and friction creates blisters! However, a wider toe box can be a good option, depending on individual foot shape. Read HERE about how a shoe should fit. Consider how long you will be on your feet, the demands on a shoe are very different for someone who will finish in 20-hours in comparison to someone who will take 60-hours. Consider body weight too; a heavier individual may well need a more substantial shoe. For a race like MDS, a trail shoe is not essential, but for most preferable. Good shoe options for ‘neutral’ runners: Nike Wildhorse, inov-8 Trail Talon, Hoka One One are very popular and for zero-drop enthusiasts, Altra and inov-8 Terraultra G270. Gaiters are essential and typically Raidlight or MyRaceKit are the most popular. You can glue them on (with care and ideally some experience) but most people have them sewn on via Kevin Bradley at Alex Shoe Repairs.

Watch: Coros Vertix – The Coros range of watches have made a huge difference in the ultra world. The Vertix will last the whole of a race like Marathon des Sables on one charge. Here

Buff: Any

Glasses: Oakley Prescription – Prizm Trail Flak 2.0 has interchangeable lenses so I can switch from clear and smoke

IN THE PACK:

*Ultimate Direction Fastpack 25 555g – It’s a simple pack that is light, fits to the torso well, comes in S/M or M/L, holds two large bottles comfortably against the torso and importantly they don’t bounce and it has 3 external stretch pockets. The main compartment has a roll-top closure, so, as pack contents get less, you can roll the pack smaller to reduce any problems with contents moving around. *This pack has had some upgrades and changes. Here

Worth considering now are new packs from Montane such as the Trailblazer 30 (no bottle up at the front) and the OMM Phantom 25 (the OMM has had some criticism on durability).

Häglofs Essens 160g – is super light jacket with treated down suitable for a multitude of conditions – here

PHD Minimus K Sleeping Bag 380g – PHD work for me, you can have them custom made with or without zips and they are excellent. Yeti make a bag that is more than 100g lighter but I prefer the warmth and comfort of the PHD. Here

Thermarest Prolite Small 310g – Small, comfortable and you can double up and use it as padding in your pack OR Sea to Summit (here)

Black Diamond Carbon Z Poles 290g – Lightweight and folding that provide 4-wheel drive when walking.

Black Diamond Spot Headtorch w/ batteries and spares 120g – Powerful (200 lumens), lightweight with many varied settings.

Esbit Stove 11g – Small, lightweight and simple.

Esbit Titanium Pot 106g – Small, lightweight and durable.

Esbit Fuel 168g

iPod Shuffle x2 64g – Life saver

Spare Socks 91g – Injinji Trail Midweight or Injinji Outdoor 2.0 (which is Merino wool)

Flip-Flops 150g – But Xero True Feel are good.

Total Weight 2406g If I was looking to be very minimalist and as light as possible, I would not take the stove, pot and fuel and the poles, total 1831g. But, I would probably prefer the option for hot food/ drinks and work around no poles, so total weight would be 2116g.

EXTRAS:

Compeed 22g
Sportshield 8g
Corn Wraps 8g
Spork 10g
Pen Knife 22g
Compass 32g
Matches 20g
Savlon Antiseptic 18g
Toothpaste 36g
Tooth Brush 15g
Superglue 3g
Space Blanket 60g
Hand Gel 59g
Wipes 85g
Toilet Paper 36g
Safety Pins 5g
Ear Plugs 2g
Venom Pump 28g
Blindfold 15g
Sun Cream 80g
Whistle 15g
Signal Mirror 12g
SPOT Tracker 113g

Total Weight 806g

TOTALS:

Pack and Main Kit Contents: 2406g

Extras: 806g

Food: 3550g

Total 6762g

This pack weight includes poles and cooking utensils plus luxuries like Mp3

(water would be added to this weight)

IN SUMMARY

I enjoy the process of looking at kit, looking at the options available and working out what is best for me and my situation. In some respects, I am lucky as I can test many items out in the market place and decide what I do and what I don’t like. However, trust me, products these days are so good that you can’t go wrong with almost any of the choices. Yeti, PHD, Haglofs etc. all make great sleeping bags, they will all work. Mountain Hardwear, Yeti, Mont-Bell etc. down jackets are all excellent, they all work. I could go on, but you get the picture. Like I said at the beginning, multi-day and desert racing is not complicated, don’t make it so. The only item you need to be sure on is shoes, make sure you get that right. But then again, I am sure you were running before you entered your multi-day race? You were using run shoes, be them road or trail and one must assume that they gave you no problems? If the answer is yes – why change them!

Finally, we all love equipment and gadgets, it’s fun to go shopping and get new items. However, being physically fit and mentally strong is what will get you to the finish line – equipment is just part of the process, remember that.

Good luck!

Clarification:

*Food (As required at Marathon des Sables)

He/she must select the type of food best suited to his/her personal needs, health, weather conditions, weight and backpack conditions. We remind you that airlines strictly forbid the carrying of gas (for cooking) on board either as hand luggage or otherwise. Each competitor must have 14 000 k/calories, that is to say a minimum of 2,000 k/calories per day, otherwise he/she will be penalized (see ART. 27 and 28). Any food out of its original packaging must be equipped, legibly, of the nutrition label shown on the product concerned. Any food out its original packaging must be equipped, legibly, of the nutrition label shown on the product concerned.

**Mandatory Kit (as specified at Marathon des Sables)

10 safety pins
Compass 1deg precision
Whistle
Knife
Disinfectant
Venom pump
Signal mirror
Survival blanket
Sun cream
200-euro note
Passport
Medical certificate

***Water (as specified for Marathon des Sables)

Liaison stage: 10.5 liters per person per day

1.5 liters before the start each morning,
2 or 3 x 1.5 liters during the race, at check points,
4.5 liters at arrival post.

Marathon stage: 12 liters per person per day:

1.5 litre before the start in the morning,
1.5 liters at check-points 1 and 3,
3 liters at check-point 2,
4.5 liters at arrival post.

Non-stop stage: 22.5 liters per person over 2 days:

1.5 liters before the start of the race in the morning,
1.5 liters at check-points 1, 3, 6,
1.5 or 3 liters at check-points 2, 4 and 5,
4.5 liters at arrival post,
4.5 liters at the bivouac.

Why not join our Multi-Day Training Camp in Lanzarote. The camp takes place in January each year.

Information HERE

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Episode 238 – MDS special with CYRIL GAUTHIER

Posted on October 3, 2023 by talkultra

Episode 238 of Talk Ultra – After 37-years, the iconic Marathon des Sables will move ahead with new owners, the legacy of Patrick Bauer is there for all of us to see. With new owners comes change and in this episode of Talk Ultra, we discuss these changes with co-owner and CEO Cyril Gauthier.

Cyril Gauthier with Patrick Bauer at the 37th MDS ©iancorless

This in-depth podcast discusses the history and background of Cyril Gauthier and then organically follows through to discuss the brand WAA, the growth of HMDS and the future and changes for Marathon des Sables.

UPDATE – This was not addressed in my podcast, at the time, I did not have the facts. However, post podcast I have had questions raised by some who had concern about medical support and the Doctor team, so I reached out for an answer, and I quote:

“We will try to do better than with Doc Trotter. I have been contracted with DoK Ever since the beginning of HMDS. They were also the ones who managed MDS Peru. They are among the leaders in Europe and I believe we can increase the quality. We have the same number of doctors, podiatrists and nurses: 60. I am going to modify the management of vehicles by keeping the current system but adding a rapid intervention force with SSVs. Always with the helicopter as back up.” – Cyril Gauthier

It’s suggested you read this article written Jube 2023 in advance of this recording.

Marathon des Sables 2024 #MDS – The New Features Discussed

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Also available on ANCHOR

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Episode 235 – Katie Young #MDS

Posted on June 15, 2023 by talkultra

Episode 235 of Talk Ultra and we speak with Katie (Catherine) Young who placed 6th lady and 1st Brit at the 2023 Marathon des Sables in 34h 21m 18s.

The 2023 Marathon des Sables will go down in the 37-year history of the race as a tough one. With second longest stage in the race history (90km), a tough course and excessive heat, 30% did not make it to the finish.

Katie Young from the UK, running her first stage race had an incredible run placing 6th woman and 1st Brit.

Katie in the dunes on the 90km stage ©iancorless

You can listen to the audio below in this atricle, or go to iTunes, Spotify, TuneIn, Anchor or another popular podcast feed.

Read more about the 2023 Marathon des Sables via the following links:

Marathon des Sables 2023 #MDS Summary

Marathon des Sables 2023 #MDS – Stage 1

Marathon des Sables 2023 #MDS Stage 2

Marathon des Sables 2023 #MDS Stage 3

Marathon des Sables 2023 #MDS – Stage 4

Marathon des Sables 2023 #MDS Stage 5

TRAINING CAMP

Are you planning on running Marathon des Sables or a similar race in 2024 or beyond? Why not join us in January for our LANZAROTE TRAINING CAMP which runs from the 11th to 18th. More information HERE.

Marathon des Sables 2024 #MDS – The New Features Discussed

2024 Marathon des Sables entries are due to open on June 30th. Moving forward, some changes will be made to the race. Read a summary of points HERE.

NEED A NEW PACK?

Are you looking for a new pack that is suitable for fastpacking and stage racing? We are currently testing the Camelbak Octane 25 and it is proving a real favourite. It’s full of features, has great storage and is extremely comfortable. Check out our first impressions HERE.

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THE SHOW

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Marathon des Sables 2024 #MDS – The New Features Discussed

Posted on June 8, 2023 by talkultra

The 37^th was a tough one from many perspectives, heat, sandstorms, route and a very long, long day at 90km. You can read my summary HERE.

30% did not make the finish, the second highest in the race history, the highest coming in 2021.

Now, all eyes, look ahead to the next edition, the 38^th in 2024. Many were looking to register in May, however, Marathon des Sables communicated a delay in registrations opening till the end of June. Of course, delays are never good and of course, questions get asked.

There has been many rumours if the 37^th edition would be Patrick Bauer’s last? There has been no communication on this and no confirmation, equally, for clarity, there has been no official communication of new ownership. This, I assume, will be communicated in due course.

In recent days, Marathon des Sables has communicated in multiple languages to notify of significant changes that will take place for the 38^th MDS. There are 3 key points:

Words as provided by Marathon des Sables.

Point 1:

Stage 1 from 28 to 35 km
Stage 2 from 28 to 39 km
Stage 3 from 28 to 39 km
Stage 4 (The Long One) from 75 to 85 km (over 2 days)
Stage 5 (Marathon Stage) of 42.195 km

Point 2:

Point 3:

SUMMARY AND THOUGHT PROCESS

The Marathon des Sables is loved and it’s fair to call the participants, staff and volunteers a family. Without doubt it’s a community that is 37-years in the making. So, when changes come, they are often taken with a sense of held breath. Some will dislike them, some will like them, some will be indifferent and if you are new to Marathon des Sables, you will probably be no wiser as you have nothing to compare to.

For perspective, Marathon des Sables has gone through many changes in its 37-years.

In 1989 participation increased to 170. I am sure competitors from previous years did not like the increase.
In 1991 the Gulf War impacted on the race and sponsors.
In ’92’ the establishment of regulation regarding equipment and food were implemented.
’94’ Doc Trotters arrives.
In ’99’ a mobile hospital becomes part of MDS.
Internet arrives in 2000.
In 2001, the ‘long day’ originally called §The 70’ exceeds 80km.
2006 146 DNF due to heat and humidity.
In 2008 Solidarité MDS is created.
Flooding at MDS in 2009.
For the 25^th edition, 1013 participants.
In 2013 the final “Charity” stage sponsored by UNICEF is introduced.
2020 Coronavirus.
2021 and D&V sweeps through MDS and causes the highest DNF rate.
2023 heat impacts on the race with 30% DNF.

Quite simply, if anything can be learned from the above, change and changes happen, planned or not. So, let’s look at the new 3 changes and see the pros and cons.

POINT 1:

The charity stage has always been a discussion point, from my perspective, having been at the past 10-editions is that the stage has been pointless. The race is over, so, it just drags out the agony for one more day.

But the counter argument is that it provides this great opportunity for a ‘tent’ to spend the time together, in the desert as a moment of celebration.

For 2024 this stage will go. Give MDS one or two editions and I don’t think it will be missed.

The downside may well be the impact on the charity and fund raising, however, the communication says, ‘…offer a more substantial Solidarity program associated with this same Marathon stage…’ So, this addresses this point.

The race will be 5-Stages. This is no different to what has happened since 2013. The race has been 5-stages and the medal is provided at the end of the ‘marathon’ stage, stage 5. However, the release outlines the following:

Stage 1 from 28 to 35 km
Stage 2 from 28 to 39 km
Stage 3 from 28 to 39 km
Stage 4 (The Long One) from 75 to 85 km (over 2 days)
Stage 5 (Marathon Stage) of 42.195 km

If we take the longest distance from the above, 35, 39, 39, 85 and 42.195 this provides a total distance of 240.195km.

If we take the shorter distances, 28, 28, 28, 75, and 42.195 this provides a total distance of 201.195km.

So, moving forward, the Marathon des Sables has the potential to be as long as 240.195km (a significant way from 250km) and potentially as short as 201.195km and an average distance of 220km.

In fairness, the potential to have a shorter distance race could reflect or compensate for a very difficult route, for example, a great deal of soft sand, dunes, climbing and technical terrain. And by contrast, a longer route could reflect an ‘easier’ more runnable route.

For the race to live up to ‘The Toughest Race on The Planet’ and the tag of 250km or 6 marathons may/ will need to be addressed.

Does the distance matter?

POINT 2:

One of the key attractions and challenges of MDS is the self-sufficiency. It makes the race exceptionally difficult, and this is why the race is so hard. Carrying all one requires, food, clothing and equipment is THE Marathon des Sables, and this has been copied worldwide.

This self-sufficiency is manageable as before the race, one is not self-sufficient and post-race, one is NOT self-sufficient, just ask any hotel, restaurant, or cafe in Ouarzazate!

So, the new point 2, ‘Self-sufficiency will include for this 38th edition the day of your arrival in the desert, and the day of control preceding the race. These first two days will allow you to test yourself in real desert conditions, and to reduce sanitary risks.’

The above has some pros and cons.

PROS: Ironically the mention of ‘sanitary risks’ does make one ask what element of food poisoning or similar took place in 2021? Certainly, reducing any outside risk does improve one’s chance of making the stage 1 starting line without a problem, so, being self-sufficient and relying on one’s own food addresses this.

CONS: You should NOT be testing your food strategy in the two days before the race, this should have been done before! Catering by MDS took away stress and worry, getting dinner on arrival day and then breakfast, lunch, and dinner the following day offered an opportunity to fill up on calories and dine with tent mates and others, to remove this IMO it will be seen as a negative. BUT, if you haven’t been to MDS before, you will not know difference!

My initial reaction to the removal of catering was negative. The more I have thought on it, I have started to appreciate some of the benefits. But my conclusion is that the removal of catering impacts on the MDS experience, especially for those who have been before and experienced it.

POINT 3:

Quite simply, if you are someone who likes or needs a more ‘package’ holiday experience and you are French or English, you need to enter early to make sure you are one of the 200 or 400 who will have a flight included.

Outside of this, once you enter the race, you would need to arrange your own travel. For perspective, this has always been the case for anyone outside the UK and France, flights were chartered because entries made a charter possible.

PROS: The option to arrange one’s own travel offers flexibility, such as arrive early and or depart late. You may be able to get better prices. MDS are offering free shuttles to Ourzazate from Marrakech, it roughly takes 6-hours. Carbon footprint will be saved as charter planes fly out full of runners and then home empty. They would then fly out empty and return full back to UK or France.

CONS: With only 400/200 flight options for French and UK participants, this may will impact on those ‘who want’ this option and cannot have it, maybe they will not enter? Meet point in Ouarzazate will mean increased costs as it will require a hotel stay. It’s also a 6–8-hour drive to bivouac 1 the following day. For the past few years, planes have flown to Errachidia requiring only a short drive to B1 and no hotel stay.

One point not addressed is the option to meet at Bivouac 1. This would make more sense, particularly if one is arranging one’s own travel. I personally would fly to Marrakech, then fly to Errachidia and then taxi to B1.

PRICES:

The prices for the MARATHON DES SABLES 2024 are as follow:

Offer with flight included from Paris: 3,990€/person for an individual registration and 4,090€ for a team registration (priority to the participants with French residency; then reservation has to be requested by email for other countries according to the availabilities).
This offer is limited to 400 people. It includes the round trip flight from Paris to Ouarzazate.
Offer without flight: 3,540€/person for an individual registration and 3,640€ for a team registration
This offer does not include flight. Participants will meet at the airport in Ouarzazate on April 12.

The prices for participants living in Great Britain, Ireland and the British Islands are as follows (different service):

Offer with flight included from London: 5,280€/person for an individual registration and 5,380€ for a team registration
This offer is limited to 200 people. It includes the return flight from London to Ouarzazate.
Offer without flight: 4,680€/person for an individual registration and 4,780€ for a team registration
This offer does not include a flight. Participants will meet at Ouarzazate airport on April 12.

CONCLUSION

Change is always difficult. Runners who been before may not be happy, but can they learn to accept the change? If not, they may well never enter MDS again. For those who have never done the race before, they will have nothing to compare it to, so, it will be the norm! For them, it will still be an amazing experience and one that they will prepare for based on the rules.

In regard to prices: “In the history of the MARATHON DES SABLES, many crisis have affected the organization and endangered the sustainability of the event. The Covid-19 crisis is not the least, and yet, since 2018, our rates have only increased by €90 (for an individual participant taking our planes from Paris). At the same time, the costs related to the organization of the event exploded (transport, equipment, security, etc.). The increase between the 37th and 38th editions therefore acts as a rebalancing to ensure the future of the legendary desert event. And that’s without counting on the novelties, like this famous gala evening which will close the event in style! We are fully aware that this registration fee can make it difficult for some people to participate, and we will do everything to help you make your dream come true (payment in several times, advices in your sponsorship process, etc.).”

As I was told, this is evolution, not revolution. Do you agree?

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Marathon des Sables 2023 #MDS Summary

Posted on May 9, 2023 by talkultra

The 37th edition of the iconic Marathon des Sables concluded at Merzouga Dunes (Erg Chebbi) after what is considered, one of the hardest and most challenging editions of the race, 2021 an exception.

Coming later in April due to Ramadan, the predictions were always for hotter temperatures and an increased chance of sandstorms – we got them both!

Gladly, the intense sandstorms subsided after stage 2, but the heat grew in intensity as the week progressed with 42 degree temperatures in the shade and low 50 degree temperatures recorded in the direct sun.

This of course impacted on every participant and every member of staff.

Mathieu Blanchard would finish 3rd ©iancorless

October 2021 and the 35th edition was plagued by a Norovirus that debilitated many of the staff and runner’s, also, some of the most sustained and intensive heat that the race has experienced. It was a perfect storm that resulted in nearly 50% not completing the race. An in-depth article is HERE.

The 36^th edition by contrast was the opposite, only confirming that extreme endurance challenges can bring anything and being prepared and adapting is key and integral for successful completion. However, significant sandstorms did increase the DNF rate to around 10%.

Here in 2023 there was no Norovirus, just intense heat that resulted in heat stroke, exhaustion and the second highest dropout rate in the 37-year history of the race – 30%.

1085 started the race on stage 1 and after the completion of the charity stage, 764 were confirmed finishers.

Stats:

1085 partants started the race

Étape 1 : 21 abandons

Étape 2 : 106 abandons

Étape 3 : 72 abandons

Étape 4 : 119 abandons

Étape 5 : 3 abandons

Total : 321 abandons

Pourcentage DNF : 29,6%

What can be learnt from the 2023 edition and why such a high DNF rate?

Preparation – The 2021 edition of the race and huge dropout rate was a wakeup call for any racer, I would say that the 2023 edition of the race had participants who were well aware and understood the nature of the challenge. If the 35th and 36th editions can teach us anything, the key take away is you MUST be prepared for anything; intense heat, cold, sandstorms and the unexpected.

Sandstorms – They plagued the early stages of the 2023 edition, however, lessons had definitely been learnt from the 2022 edition when sandstorms increased the DNF rate. Far more runners in the 37th edition were prepared with specific eyewear that functions in harsh conditions. It’s a key item that to all intents and purposes should be mandatory on an MDS kit list. Gladly, sandstorms did not really impact when runners were on the course, the latter part of stage 2 an exception. The sandstorms impacted on camp life and comfort. Had they hit during racing, DNF rates may well have been higher.

Heat – It’s the Sahara, it gets hot! May sound silly to say, but, this is the nature of the event. Now of course, we can get extremes, 2021 and 2022 a perfect example, arguably the hottest and the coldest. 2023 sits most definitely in the hotter end of the 37-year history of the race and the DNF rate shows this. Quite simply heat adaptation and preparation is key coming in to the MDS in the 14-days before the race. If you do not do this, the adaptation will take place during the race and quite simply, the body cannot handle it and boom, you overheat, dehydrate, get sickness and withdraw. Stage 2 shows the impact with 106 abandons. I would normally say here, that by the time the ‘long day’ comes, DNF rates reduce due to adaptation taking place, BUT for the 37th edition they increased, why? Quite simply, temperatures continued to rise, the long day was arguably the hottest day of the race, it placed tired bodies in more intense heat and the knock on effects are easy to see. Also, let’s not forget the race distances.

Stage 2 and the climb to one of the ridges ©iancorless

Race Distances – The DNF rate in 2023 is without doubt a result of the intense heat, however, I do feel the race stages also contributed. To be clear here, I am not asking for easier stages, just providing an overview. Stage 1 at 36km was a long stage. When one considers that day 1 is ‘typically’ 29-32km, the additional distance adds to an immediate stress and strain. It’s easy to look on and say, but it is only 4km to 6km! True, but 4 to 6km for some can be 2 to 3-hours in the heat. It takes a toll. Stage 2 was a beautiful stage and a classic distance, however, this stage had more technicality and additional vertical gain, this in itself added a stress and strain, add intense heat and sandstorms towards the end of the day, plus carry over fatigue from stage 1 and we can see how 106 did not finish. Stage 3 is always a cautious stage as many want to preserve energy for stage 4, the long day. Starting with km after km of flat running, the stage was in comparison to other stages, an easier day, however, 72 abandoned. Stage 4 at 90km was the second longest ever stage of the MDS, coming in a brutality hot year, it was always going to be a tough challenge. A beautiful route that included climbing Jebel Otfal, the route had relentless soft sand and intense heat. Darkness and cooler temperatures were the saviour of many runners and despite this, 119 did not make the line. Stage 5 and the medal is in sight, no matter how tough the day is, the hug and kiss from Patrick makes one more day of pain manageable, despite this, sadly, 3 did not make the line.

Heat makes the challenge tough ©iancorless

Heat Stroke – D&V did happen during the race and while some questioned if a virus was present, it was clear to see that any resemblance to 2021 was not there. Heat stroke has very similar symptoms to a bug: tiredness · dizziness · headache · feeling sick or being sick · diarrhea. I saw countless runners with heat rash on their legs and bodies.

Pack Weight – Again and again, one of the key easy gains for MDS completion is getting pack weight as close to 6.5kg as possible. Additional weight is additional strain. In intense heat this is only magnified.

Walking – If I had a euro for every time I have preached, ‘learn to walk’ I would be a rich man. MDS always makes people walk far more than they want or anticipate. Add intense heat, walking becomes normal for everyone, the elite excluded. Rising core temperatures require you to reduce stress on you and the body, even if you do not want to walk you will be forced too. Continue raising internal temperature and eventually you’ll need to stop, hopefully seek shade and reset and carry on. The DNF’s in 2023 show that heat just wiped people out. So, effective walking is a key MDS strategy.

Walking and poles, a key to success ©iancorless

Poles – Quite simply, poles and knowing how to use them are a key weapon in helping achieve an MDS finish for those typically outside the top-50. However, Norwegian runner Gaute Løset was the personification of great pole technique and placing 11th overall. Poles provide 4-wheel drive, stability and help reduce some fatigue by helping to distribute load stresses. Trust me, poles are a key weapon for most at MDS.

Mind – Broken and tired bodies were willed to the end through thick and thin due to incredible mental strength and fortitude. Training is not only physical, but mental.

Be Prepared – Hot or cold, dry or humid, windy or not, the Sahara can throw anything at you. Racing MDS is not complicated, understand the challenge and prepare accordingly. The greater the preparation, the greater chance of completion!

THE RACE

Rachid El Morabity was going for a 10th MDS victory and all eyes were on him. Ragna Debats was returning to MDS after winning the race in 2019, she was the odds-on favourite for victory. It was not to be for either of them.

Rachid was running a typically smart race using his brother, Mohamed as a decoy to counter any threat from Aziz Yachou and Mathieu Blanchard. Fireworks were expected come stage 4 but the race felt nuetralized with Rachid, Mohamed and Aziz all finishing within 1-minute. This placed Mohamed the leader of the race. During the ‘rest day’ thoughts for the race strategy come the marathon stage were simple, Rachid would mark Aziz, Mohamed would police the race and then conveniently lose enough time to place Rachid winner of the race and gain his 10th victory. However, at 2pm on the rest day, Rachid and Aziz El Akad were both issued with 3-hour time penalties after failing a bag check just before the start of stage 4. The reason being ‘outside assistance!’

Rachid denied any wrong doing. ©iancorless

They both had items that could only have been provided by another person therefore giving them an advantage. To be clear here, many other runners were also tested before stage 4. Rachid’s chances of victory were over, he and Aziz withdrew from the race. Finally after many years being domestique to his elder brother, Mohamed clinched his first victory with Aziz Yachou placing second and Mathieu Blanchard third.

Ragna Debats dominated the early stages of the race building a huge time gap, we all thought the race was over. Signs of some fatigue and distress were visible on stage 3. However, come stage 4, the race unfolded for Ragna and she fought a long and hard day to finish many hours outside the top 3 women and therefore there was no longer a chance of victory or podium.

Maryline Nakache took over the reigns and despite Aziza El Amrany winning the long stage, she held on to victory with Aziza second and Tomomi Bitoh once again placed 3rd as she did in 2021.

Conclusions

The 2023 was classic, stage 2 and the long day providing the best of this region of the Sahara. Combined with the intense heat, it was a tough race. The long day, while not the longest (92km in 2009) was a significant challenge with an abundance of soft sand. Stunning views, ridges, climbs, soft sand, two crossings of Jebel Otfal, salt flats and oasis, the 2023 route was special.

MDS is a magical Saharan experience that really is one of the greatest experiences in running. A small city moves seamlessly and like clockwork day-by-day, a wonderful, magical, moving road show that is difficult to understand and appreciate until you are living it.

Stripped back from connection and technology, MDS is one of the ultimate raw experiences in this crazy modern and connected world; one tent, 8-people, one bag per person; rationed food, clothing, sleeping bag, sleeping mat, mandatory equipment and rationed water, it gets no simpler or basic. For those who have experienced it, they know the life changing process that the experience brings. They dared to place themselves in the arena knowing that if at least they fail, they do so while daring greatly.

See you in 2024!

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Marathon des Sables 2023 #MDS Stage 5

Posted on April 28, 2023 by talkultra

A beautiful sunrise over bivouac and the final timed stage of the 2023 and 37th edition of the Marathon des Sables would get underway.

The marathon stage had been highly anticipated as it was expected, that Rachid El Morabity would come from behind and gain time on his brother, Mohamed and clinch his 10th victory. However, this was not to be!

Rachid, along with Aziz El Akad failed an equipment check before the long stage (stage 4) of the Marathon des Sables. This check showed items that were not present at the initial kit check on admin day. The items, coincidentally, were provided each day in lunch packets for MDS staff. In simple terms, Rachid and Aziz were obtaining ‘outside assistance’ to gain an advantage and this, of course, is outside the rules of the race and the sense of fair play. On the rest day, a penalty of 3-hours was given to Rachid and Aziz and also, the Moroccan team was penalised. Rachid and Aziz decided to leave the race and not participate in the last stage.

Rachid has since posted on his Instagram account, and I quote:

“…it is with heavy heart I have decided to quit Marathon des Sables because I was punished unfairly for a mistake I dod not commit. When you are wrongly accused, it’s better to stand with your head high than to remain to suffer injustice…”

Sadly, this is a sad chapter in the history of the Marathon des Sables and the legacy of Rachid. However, it’s greatly important that self-sufficiency in the true nature of the MDS is held and when applicable, penalties are given, irrespective of if you have won 9 editions or not.

The 2023 edition will go down in the history of the race as one of the toughest! A beautiful but tough route, was made considerably tougher with intense heat that not only lasted the week, but increased in temperature daily. Also, early days were impacted with multiple sand storms. At the time of writing, the DNF rate is approximately 30% with just 771 runner’s starting the marathon stage.

It was a day full of emotion, finally, Mohamed El Morabity was finally released from the pressures of working for an elder brother and ran a smart race. He consolidated his lead by marking his closest rival Aziz Yachou and then in the final km’s he opened a gap crossing the line in 3:18. A huge victory for the Moroccan.

Aziz placed 2nd on the stage and 2nd overall on GC with Visiili Korytkin rounding out the stage podium. Mathieu Blanchard placed 3rd overall on GC, a great step up from his 2021 5th place.

For the women, Maryline Nakache won the stage and the overall GC. Tomomi Bitoh who won the marathon stage the last time she raced MDS today placed 2nd and 3rd on GC. Aziza El Amrany placed 3rd on stage and 2nd oveall.

Of course, today, the finish is full of tears, joy and emotion. The 37th edition has been a tough one and it’s clear to see the elation as the line is crossed and finally, it’s possible to relax and let go. There have been many highs and lows for all. As always, there are countless stories that transcend running and in time, those stories will be told. But just look at the images below to get a glimpse of the inspiration, the journey, the transformative process that MDS brings.

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Marathon des Sables 2023 Preview #MDS

Posted on April 17, 2023 by talkultra

The 2023 MARATHON DES SABLES draws near and as usual, here is a preview of the coming edition. We will look at the top contenders for the male and female podiums, provide an overview of MDS history and look at some crazy statistics.

Since 1986, well over 22,000 participants have raced at the Marathon des Sables and we have record (or close to record) for 2023, with1200+/- toeing the line. As per usual, the race is multi-national with over 50 represented. The French and British providing the largest contingent.

THE TOP MEN AND WOMEN

Rachid El Morabity returns looking for his 10^th victory, all eyes will be on him, but he is in for a fight! 2019 female champion, Ragna Debats returns and is without doubt the hot favourite for the top of the women’s podium.

THE WOMEN RACE

Ragna Debats dominated the race in 2019 and in recent years has become one of the top trail, ultra and skyrunner’s in the world. When in form, she is incredibly difficult to beat. In 2022 she had an incredible season with four top victories, Transgrancanaria 129km, Istria by UTMB, Montreux Trail Festival and the 100m Nice Côte d’Azur by UTMB. Ragna has had a relatively quiet start to 2023 and recently she has changed her coach of 13-years. She will be meticulously prepared for MDS 2023.

Gemma Game from the UK has been on the podium of MDS twice, 2018 and 2019, on both occasions placing 3. Gemma most definitely can win MDS but, as she will tell you, she runs for fun and MDS is an escape from a very busy and hectic life with a high-powered job and family. Is she wants to, she will be on the podium again in 2023.

Manuela Socco from Belgium is not a runner I am very aware of; however, two results stand out, victory at Cappadocia Medium Trail in 2019 and Tarawera 100km in 2020. She has also represented Belgium at the Olympic Games in the marathon distance. With a 35min 10km, a 1:16 half marathon and a 2:37 marathon, she has all the running fire power to create a stir in the Sahara.

Maryline Nakache from France has a string of top results, she often wins! However, stand-out markers come from Templiers (3^rd) 90km du Mont-Blanc (3^rd), CCC (5^th) Transgrancanaira Advanced (1^st), Tenerife Blue Trail (1^st), UTMB (6^th) and in 2022 alone she was never out of the top-5.

Tomomi Bitoh from Japan was 3 in the 2021 MDS and has recently participated in The Coastal Challenge in Costa Rica. She is an incredible personality, a fierce competitor and although the podium is a possibility in 2023, I feel that she will just be outside the top ranking.

Elise DELANNOY (France) was 18^th in the 2016 MDS in 38-hours. This is a long way off the pace required to podium in 2023… But a great deal has happened since then, notably a 7^th place at UTMB in 2019, so, Elise cannot be ruled out of shaking up the front of the race.

Corina Sommer from Zurich recently won the Oman Desert Marathon against Aziz Raji (past MDS champ) and Aziza El Amrany who had led the race only to have Corina run two incredibly strong days and take the victory. New to trail, she placed 18^th at Templiers and 3^rd at Istria by UTMB for the 68km. She will need a great week to make the podium, but it’s a distinct possibility.

Jodie Moss from the UK was 8^th at MDS in 2019 and has been preparing meticulously for the 2023 edition. However, recent injury issues placed the race in question, but it looks like she will be in the Sahara, hopefully in great shape.

Ester Alves won The Coastal Challenge in 2016 and placed 3^rd in 2017. She also raced MDS in 2017 but the race did not go to plan… In recent years, she has had time away from the sport, but last year, Ester raced Everest Trail Race which will have no doubt provided some great momentum for the Sahara.

Maria Semerjian has results going back to 2009 and without doubt, she enjoys the tough mountain courses, UTMB, Raid de la Reunion, Grand Raid Pyrenees, UTMF, and more… The distance won’t be a problem, however, the speed to make the top-5 may well be the problem.

Brunhilde Girardet recently won Trail de Cité de Pierres as a warmup for MDS. It’s her first edition, so, let’s see…

Wild card – Katie Young from the UK.

Laurence Klein returns, she has won MDS three times, with no disrespect to the Queen of the desert, there is no chance of victory in 2023, but she will no doubt bring colour to the race.

Currently, Aziz Raji and Aziza El Amrany are NOT on the start list, but I hope they do make it to the 2023 edition. It’s important that Morocco has female representation and of course, both of them have great potential for the top 5. Raji has won the race and El Amrany was 3^rd in 2022.

THE MEN RACE

The men’s race is extremely notable in 2023 as Rachid El Morabity will look for a 10^th victory. This will without doubt add an extra dynamic to the race, particularly after the superb tactics which played out in the 2022 edition.

Rachid El Morabity is the boss of the Sahara and the hot favourite. BUT, I believe this year will be his toughest challenge. There are multiple reasons for this… Rachid has expectation on him, this is not really an issue, he can handle that. He has raced a great deal in the past 12-months, he may be tired? The Moroccan team is probably at its weakest, especially when compared to the past ten editions, so, the support network will be less. The competition, namely Mathieu Blanchard and Aziz Yachou are a serious threat. Will Rachid win? It is very hard to bet against him, but 2023 has the potential to be the upset year.

Mohamed El Morabity is the eternal 2^nd at MDS and his possibilities of victory in 2023 are zero if Rachid is in good form. The only opportunity for Mohamed is if Rachid falters and he gets the green light from his elder brother to attack. In Oman Desert Marathon earlier in the year, Mohamed took victory ahead of Rachid, don’t be fooled in to thinking Mohamed was stronger, he was gifted the win as credit for April and the 2023 MDS. Mohamed can win the race, but just as we saw in 2022, he will be the super domestique for Rachid.

Aziz Yachou is the fly in the Moroccan ointment and 1-year on, has the potential to create fireworks and upset Rachid’s dream. He was 4^th in 2021 and 3^rd in 2022. Last year he was worked over by the tactics of Rachid and Mohamed, he will be prepared for that this year. Little is known about his training in the early part of 2023.

Mathieu Blanchard raced MDS in 2021 and finished 5^th – he was hit by the bug that swept through camp just in time for the long day. One thing is for sure, after placing 2^nd at UTMB in 2022, we are looking at a different Mathieu. He raced The Coastal Challenge in February and placed 2^nd, he recently summited Kilimanjaro and most recently ran a 2:22 marathon in Paris. Mathieu can win MDS and the French have put a team together to potentially make that happen. Beating the Moroccans on home soil (sand) is tough, but THIS may be the year.

David KILGORE from the USA has been top-10 at Leadville 100, and recently 7^th at Tarawera 50km. On paper, he is not an MDS podium contender, but he will be in the mix for the top-5.

Erik Clavery adds more fire power to the French line-up. He was 5^th at MDS in 2016 and a fierce competitor. He has raced UTMB, WSER, Eiger Ultra and even 24H championships, so, he brings something special to the MDS.

Vasily Kortytkin (Russia) comes to MDS with a history in 6H and 24H races, he has PB’s of 86.493 and 260.570 respectively. He has won some trail races in Russia in 2021 and 2022, how he performs in the Sahara is a big question.

Pierre Meslet (France) placed 9^th at MDS in 2021 and returns in 2023 not only to perform to the best of his ability (top-10) but to also help the French maybe win the race and also get the team prize.

Anton Samokhvalov also from Russia has been racing trail since 2014. He has a list of solid results but nothing spectacular, in 2021 he made 10^th at Transgrancanaria Advanced.

Notable mentions:

Duncan Slater from the UK lost both legs during a mission in Afghanistan, he’s back this year for another medal!

Christian Ginter, dinosaur of the desert, returns for the 35^th time!

Finally…

1150 runners will toe the line (1263 were registered) and the youngest runner is 16-year-old Girard Fialon (she will run with her father, Grégory) and the eldest, Henry Botha, 81!

Crazy Statistics of the MDS

“The logistics are a big headache, and we organize every detail in advance! We’re a village of 2,000 people that must be set up and dismantled every day. We need to be self-sufficient in energy, food, water, and fuel. As one of my friends says, ‘Let’s expect the worst because the best will never surprise us!’ We also benefit from the infallible support of the Royal Moroccan Army, which makes available about 25 6WD military trucks to transport all our equipment.” – Patrick Bauer

You must see Marathon des Sables to appreciate the size and scale of the event. It’s like the largest moving circus you will ever see and it’s impressive to witness.

Following statistics provided by the Marathon des Sables office:

▪ 150 volunteers to supervise the race,

▪ 450 general support staff,

▪ 120,000 liters of bottled mineral water,

▪ 300 Berber and Saharan tents,

▪ 120 all-terrain vehicles and trucks,

▪ 2 Squirrel helicopters and 1 Cessna plane,

▪ 8 Transavia ‘MDS special’ commercial planes,

▪ 30 buses,

▪ 4 dromedaries,

▪ 1 incinerator lorry for burning waste,

▪ 5 quad bikes to monitor race environment and safety,

▪ 72 medical staff,

▪ 2.3kms of Elastoplast,

▪ 12,200 compresses,

▪ 6,000 painkillers,

▪ 150 liters of disinfectant,

▪ 1 editing bus,

▪ 5 cameras,

▪ 1 satellite image station,

▪ 10 satellite telephones,

▪ 30 computers, fax and internet,

▪ 20,000 competitors since 1986

▪ 3 runners aged 10-20, 108 aged 20-30, 314 aged 30-40, 491 aged 40-50, 299 aged 50-60 , 66 aged 60-70 and 13 aged 70-80 years.

▪ 14 km/hr.: average maximum speed, 3 km/hr.: average minimum speed,

▪ 15 years of age for the youngest competitor and the oldest, 83!

A brief history of the MDS

1984: At 28 years of age, Patrick Bauer decided to make for the Sahara to try to traverse a 350km expanse of uninhabited desert, on foot, alone, where he wouldn’t come into contact with a single village, oasis or watering place. Totally self-sufficient, with a rucksack weighing 35kg and containing water and food, he set off on a journey that was to last 12 days. It was the starting point of what was to become the MARATHON DES SABLES.

1986: The creation of the first MDS in the Moroccan Sahara. The 23 pioneers who took the start never imagined that their footprints would mark the start of a legendary event, which has today become a must among the major adventure sport meets. The creation of a non-mechanical competition in the Moroccan sands offers adventure runners a wealth of new prospects.

1987: Creation of the MDS logo: the face of a runner covered by a keffiyeh, the eyes protected by a pair of sunglasses and the pipette from the runner’s water container clenched between the teeth.

1989: 170 competitors take the start of the race.

1991: The gulf drama puts the MDS at a disadvantage and the financial partners withdraw. Fortunately, some runners answer the call. For these competitors, the true victory lies in meeting athletes from different backgrounds and their communion in the desert around the same goal. Sport proves once again that it can bring people together and create bonds.

1992: One and the same regulation for everyone. This year sees the establishing of unexpected draconian tests, to ensure that each participant properly transports all his or her gear from one end of the course to the other. A 30-point charter is drawn up.

First participation by the Moroccan Lahcen Ahansal

1994: Arrival of the Doc Trotters at the event.

1995: 10th anniversary. Since the start, over 1,500 men and women have left their footprint and their passion in the desert. Installation of water-pump for the inhabitants of the village of Ighef n’rifi (South of Er-Rachidia) – an idea by competitor Gilles Flamant and backed by Rolland Barthes and Patrick Bauer. Its success is to be repeated.

1996: First participation by Mohamed, a younger sibling of Ahansal. The two Moroccan brothers set off together and rank 4th and 5th respectively.

1997: This year heralds the start of the Ahansal saga. Morocco is honored with Lahcen’s first victory. He beats his two pursuers by nearly 30 minutes, despite them being international long-distance running champions.

1999: A mobile hospital on the MDS comes into being. There are around thirty practitioners on the ground, with doctors and nurses joining the caravan. A dedicated helicopter and ten all-terrain vehicles track the competitors each day. On- board these vehicles there are doctors of course, as well as high-tech equipment. The village boasts a genuine field hospital.

2000: Internet appears in the large MDS village. The organization decides to broadcast the texts and photos of the race live, day after day. The competitors can communicate with their nearest and dearest and receive messages of encouragement.

2001: For the first time the long leg, traditionally called “The 70”, exceeds the 80km barrier to reach 82km. The threshold of 240km is also surpassed since the 16th MARATHON DES SABLES spans 243km. Another first relates to the fact that there are no Moroccans on the podium this year.

2002: This edition is punctuated by a sandstorm, involving headwinds, which lasts the entire week. The doctors invent a machine for ‘low pressure cleansing’ to rinse out the runners’ eyes. Despite the difficult conditions, there are few retirements to report as the wind considerably reduces the temperature.

2005: The Luxembourg runner Simone Kayser is the first woman to win 3 MARATHON DES SABLES. For this 20th edition, the total number of runners exceeds 700 for the first time, with no fewer than 777 runners taking the start.

2006: A drying wind and very high humidity levels cause damage to the runners’ bodies. Despite additional allocations of water, a whole series of retirements ensues. There are a total of 146 retirements ultimately, which equates to double that of the previous record… Race management decides to shorten the long leg by over 10km given how tired the runners seem.

2008: The Solidarité MDS association is created. The aim: to develop projects to assist children and disadvantaged populations in the domains of health, education, and sustainable development in Morocco.

2009: MDS is disrupted by flooding and the 1st and 6th stages are not able to take place. To avoid the flood zones, the organization is obliged to improvise new legs on a day-to-day basis. In this way, the edition goes down in legend for its 3rd leg, which is the longest ever contested: 92km of sand, loose stones, and rocks… The leg even sees the retirement of Lahcen Ahansal… At the prize giving the 2 winners admit to having competed in their hardest MDS. However, it was also the shortest: 202km.

2010: For its 25th edition, the number of participations reaches a record high of 1,013 participants. It is to be the longest MARATHON DES SABLES. It spans 250 kilometers with a course considered by former entrants to be the most difficult ever organized.

2012: A dramatic turn of events on the longest leg as the then leader in the overall standing, Rachid El Morabity (MAR) injures himself one kilometer from the finish. Medical examinations reveal a serious muscular lesion in the quadriceps. After over five years on the 2nd or 3rd step of the podium, Jordanian Salameh Al Aqra secures the title.

2013: 1,027 competitors on the start line make this a new participation record. New feature: a final “Charity” stage sponsored by UNICEF and traversing the Merzouga dunes round off the race. Sportswise, Mohamad Ahansal and Megan Hicks are the champions of the 231.5km event. On a human level, all of the finishers pull off their crazy bet.

2014: 2011 winner, Moroccan Rachid El Morabity (MAR) wins the overall ranking and takes Mohamad Ahansal’s crown. In the women’s category, another American stamps her mark, Nikki Kimball. The French revelation is one Michaël Gras, 22 years of age, 8th overall and top Frenchman. A major athletics star, Moroccan Hicham El Guerrouj lines up to take the start of Saturday’s Unicef Charity leg.

2020: The Corona virus takes over the world.

2021: The Marathon des Sables returns but with an October edition due to the global pandemic. Celebrating 35-years, it is remembered as on one of the hottest editions and almost 50% not completing the race due to a possible Norovirus that swept through bivouac.

2022: Rapid El Morabity wins his 9^th edition setting himself up for 10 in 2023. Sandstorms made for some difficult and challenging days.

Follow the race here with a daily update and selection of images. Also, follow on IG @iancorlessphotography.

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Episode 223 – A 36th Marathon des Sables Special

Posted on May 26, 2022 by talkultra

Episode 223 of Talk Ultra is a 36th MDS special co-hosted by Steve Diederich (MDS UK) and guest interviews with, James Hazeldene, Liz Anderson, Patrick Kennedy, Richard Bysouth and Tamsin Dobson.

Rachid El Morabity leads Aziz and Mohamed.

The 36th Marathon des Sables came just 6-months after the 35th edition which was re-scheduled to October 2021 due to the ongoing pandemic situation. The two races could not have been more different. The 35th edition had intense heat and D&V which swept through the camp. A summary of the experience is HERE. There is also a 35th edition special podcast, HERE.

This special podcast is a follow on from the 35th and provides an insight from the MDS UK agent, Steve Diederich.

We also speak with James Hazeldene, Liz Anderson, Patrick Kennedy, Richard Bysouth and Tamsin Dobson.

You can follow the 36th edition daily summaries below.

Stage 1 HERE

Stage 2 HERE

Stage 3 HERE

Stage 4 (part one) HERE

Stage 4 (part two) HERE

Stage 5 HERE

SUMMARY HERE

PHOTO GALLERY HERE

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