A rest day made all the difference for the participants of MDS Fuerteventura and stage 3 was eagerly anticipated.
An early departure from bivouac and then a bus transfer to the start at Sotavento Beach, ahead 26.3km with 587m+ to La Pared.
A beautiful day of sand and path passing through Jandia National Park and concluding with epic coastal cliffs and an ocean backdrop.
Today, was all about the medal gladly, all achieved there goal finishing before the cut-off time of 16.45, a huge success.
After the bad weather in 2022 and the missing 2023, MDS Fuerteventura is well and truly back!
In the 120km race, SANTANA FERNÁNDEZ was crowned the winner with an elapsed time of 9:36:35. FOULQUIÉ PADILLA and ROGER PÉREZ placed 2nd and 3rd, 9:40:37 and 9:48:15 respectively.
For the women, DEL RIO VALLES, BOLLENGIER and NACHARD placed 1, 2 and 3, 13:54:20, 14:47:42 and 15:47:08 respectively.
PÉREZ DE LA CRUZ 10:23:12 and MUJICA GONZÁLEZ 11:53:49 were the male and female winners of the 100km and RODRÍGUEZ MORENO 9:02:44 and MAHIQUES 8:47:49 were the male and female winners in the 70km class, with MAHIQUES the outright winner.
Full results are available HERE for 120km, HEREfor the 100km andHERE for the 70km.
Now it is time for a shower, fresh clothes, a good dinner and bed with clean sheets. Tomorrow is a day of relaxation and then a gala dinner with awards ceremony.
Since 1986, the MARATHON DES SABLES has crossed the world’s most stunning deserts with several unique concepts: the MARATHON DES SABLES THE LEGENDARY (252 km in the Sahara Desert in Morocco), the MARATHON DES SABLES (70, 100, or 120 km spread over 3 stages), and the new 2024 concept, the MDS TREK (4 stages with a total distance of up to 120 km), offering an accessible adventure with optimal comfort. These international events have seen over 50 editions in various countries such as Morocco, Fuerteventura Island, Peru, Jordan, Turkey, and offer adventures that combine running/hiking in the desert with tourism.
Stage racing, multi-day running and fastpacking all require a very specific pack. With the growth of multi-day running, many major brands now produce a pack or packs that are specifically designed for the task at hand. However, choosing a pack can be a daunting process due to many variables.
First and foremost, spend some time and sit down with a piece of paper and make notes of all the equipment that you need to carry. This may sound obvious, but there is a great difference in needs and demands.
For example:
Are you running in a hot or cold environment?
Do you need to carry food for the adventure or will you be able to get food on the route?
What spare clothing do you need?
What safety equipment do you need to carry?
Do you need a tent?
Do you need a sleeping bag and sleeping mat?
How much liquid do you need to carry and do you need immediate access to that liquid?
And the list goes on, so, take time to sit down and plan. This also helps you look at weight.
An excellent website to help facilitate this is Lighterpack– You can see an example HEREof all the contents I used when testing theInstinct XX20Lwhen I went fastpacking with a tent.
Recently I went fastpacking in Norway running from cabin-to-cabin. I did not need food (other than run snacks,) did not need a sleeping bag, just a sleeping bag liner and I could be minimal on clothing. I used the Camelbak Octane pack and the contents were as listed below:
You can see an example of my pack below and the details are as follows:
Camelbak Octane Pack 600g
adidas hat 32g
adidas gloves Infinitum 52g
Hestra waterproof gloves 53g
adidas gloves 41g
Devold merino base top 193g
Devold merino base bottom 166g
Buff 43g
Haglofs down jacket 163g
adidas waterproof pant 125g
adidas Gore-Tex jacket 272g
Rab bivvy bag 110g
Underwear 98g
Gels 81g (for emergency)
Silk liner 126g
Blindfold/ earplugs 22g
Earphones 44g
Ricoh GRIII camera 251g (a luxury)
Sunglasses 18g
Bottles x2 90g
Katadyn water filter 52g
Toiletries 196g
Power supply 138g
Phone 136g
Garmin InReach 108g
Leki poles 250g
3379g
As you can see, my pack weight was low. This allowed me to move faster and lighter for less effort.
KEY CONSIDERATIONS FOR CHOOSING A PACK
Once you have worked out what you need to carry, you can then decide what size pack you need. The best recommendation here is that it is better to have a pack that is maybe just too small. That way you will be strict on what you take and what you do not take. Of course, this decision should never be at the compromise of safety. Simply, if you have more room, you tend to take more because you can.
When doing a stage race, multi-day or fastpack, weight is the enemy, so, you need to be as light as possible.
WAA has a waist belt and optional front pocket for food/snacks and water bottle.
Comfort is obviously hugely important and just like shoes, packs need to fit you, cause no rubbing or irritation and feel like a piece of clothing. What works for one person will not work for another. A great example being, the needs and requirements for 152cm tall woman weighing 55kg is very different than a 182cm tall male weighing 85kg. It’s great to ask and take advice BUT you need to try packs, see how they fit and importantly when trying, add weight so you can feel how it sits on your body. Many brands do different sizes now such as S/M or L/XL and one or two brands do male/ female versions: Ultimate Direction, Osprey and Oxitis being good examples.
Aiziza El Amrany winner of the 2024 MDS with a Raidlight pack.
Many packs now use a ‘vest’ like system, however, when you have 8kg in the pack, does that fit and feel good? You need to know this. Look at pressure points, such as on top of the shoulders, this area can get very sore if you do not have enough padding. Also feel how it sits on your bag and check for bounce/ movement. A pack that moves too much causes friction, friction equals irritation and blisters.
A waist belt is often a great addition to help secure a pack to your body and distribute the weight load. Some love waist belts, others dislike them. I personally am a fan.
You must choose what is correct for you and don’t be afraid to go against the norm to use what is correct for you. A prime example being that a hiking pack may be the best solution for YOU. Trust this and ignore what others say. The only key things to consider: Be careful of the pack weight and make sure it is not too large in capacity.
Instinct pack in action at MDS
Access to water is important, many packs now have the capacity and option to carry bottles up front. This makes drinking and refilling easy. However, this may not work for you. If that is the case, do what is right for you, if that means using a bladder, do so. The only consideration with soft flasks and bladders are the risk of puncture, but, I have used a bladder on countless adventures with no issue. Good admin is key.
Osprey Talon Velocity and Camelbak Octane fastpacking in Norway.
If doing an adventure that is self-sufficient (such as MDS,) remember that as days pass, pack contents will become less due to eating food. So, the option to tighten, compress and make the pack smaller is a potential key consideration to stop or reduce bounce.
Finally, pack weight is important, BUT, do not go for the lightest pack if it has no durability. You need the pack to be strong, durable and reliable.
BRANDS TO CONSIDER
As mentioned, many brands now make packs or packs suitable for stage racing, multi-day or fastpacking.
If you have a brand missing from the list that you feel needs to be added, please make a comment below.
WHAT ARE THE BEST PACK OPTIONS TO CONSIDER
Remember, we are all individual. Every pack on the list below I have looked at, played with and tested in some capacity.
They are ALL applicable for stage racing, multi-day or fastpacking.
You may well be asking, but which do I prefer? Well, I could answer that, but if I do, am I then influencing your decision and thought process? So, for now, I will refrain from giving an opinion.
As you can see above, there is no shortage of options for packs. The main problem is testing and trying packs. Today, the internet and online purchasing provides us all great options and ease for shopping, but, I cannot emphasise enough, with a pack, go to a store, try them on, add weight and play around. Ideally, go to a store that sells many options so you can compare.
The first edition of MDS Cappadocia took place in June 2024. A unique race in a unique landscape. We speak with 71-year old Liz Ward who achieved her first MDS bling after multiple attempts.
Liz crossing the finish line to get a hard earned medal.
You can read about the stage of MDS Cappadocia below:
Following on from the huge success of MDS Cappadocia, MDS add a new event to the 2025 line-up, the MDS Morocco – Atlantic Coast.
This makes three events now in Morocco, MDS The Legendary, MDS Morocco and the new MDS Atlantic Coast which only confirms that Morocco, really is a perfect destination for a desert adventure.
The Atlantic Coast brings something very new, white dunes, endless beaches and of course, the juxtaposition of the ocean as a backdrop bringing something very new and different to a Moroccan adventure.
The event will take place from January 25th to February 1st 2025 and as with all other MDS events, it will follow the same format, a three day race over 4-days with the option to run/ walk 70, 100 or 120km’s.
MDS events bring a very unique challenge and with the distance options that are available, you can make these events as hard or as easy as you wish. With a considerable line-up of events and destinations, MDS are now offering a great opportunity to visit new places as a run tourist.
The Atlantic Coast for sure will be a highly anticipated destination.
The Schedule:
Participants will need to arrive in Morocco (Marrakech or Agadir) on Saturday January 25th (or before) to meet the MDS team at a designated point for onward travel to the race hotel.
Day 2 will have technical and medical checks with a day at the hotel.
Day 3 participants will transfer from the hotel and the start of stage 1 which will be 25 to 30km. Night in bivouac.
Day 4 stage 2, the ‘long day’ of 20, 40 or 60km. Night in bivouac.
Day 5 rest day. Night in bivouac.
Day 6 stage 3 25 to 30km and then transfer to hotel. Night in bivouac.
Day 7 day at the hotel, awards in the evening and gala dinner.
Day 8 onward travel home.
Desert and ocean, a stunning mix.
Culture, adventure, tradition and relaxation, the Moroccan Atlantic Coast brings something new to the MDS line-up.
Registration opens July 17th at 12pm (UTC+2 / Paris Time) and the first 100 participants can save €300.
The 2024 inaugural MDS CAPPADOCIA has concluded on a high, quite literally, as all participants and staff were treated to a surprise early morning balloon flight by the organisation to celebrate a pioneering moment for the MDS brand.
The Love Valley
For many, the early morning sky filled with 100’s of balloons is one of those lifetime memory moments, to be given the option to fly, was a dream come true. From the airy heights, the full MDS Cappadocia route was able to be viewed providing a new perspective of the incredible journey that was only completed the day before.
Memory for a lifetime
And what a journey this MDS experience was.
As Cyril Gauthier mentioned in his opening briefing before the race, ‘Welcome to first edition of Marathon des Sables Cappadocia, but ironically, the sables element is missing here…’
Cyril before stage 1
It of course came as no surprise, however, Cappadocia is very much a desert-like landscape, correctly though, the element of soft sand and dunes is completely missing.
Unique and special
One may question, ‘Is this a bad thing?’ The simple answer here is no, each and every participant could not speak highly enough about this unique MDS experience and actually, many were very vocal and happy that MDS Cappadocia was a very new and different.
OVERVIEW
MDS Cappadocia is a 7-day experience following the same format of other MDS events that have gone before, Fuerteventura, Jordan and so on as perfect examples.
MDS team meet and greet before transfer to hotel
Day 1 – Runner’s are required to travel to Kayseri airport and arrive on a certain day so that they are able to take a transfer, provided by the organisation to the race hotel. At the hotel, technical checks and admin take place. In the evening dinner is provided.
admin and technical checks
Day 2 – Runner’s depart the hotel via transfer to the start. Now self-sufficiency begins and stage 1 starts. Runner’s run/walk 25km to the bivouac and conclusion of stage 1.
Stage 1
Day 3 – Stage 2 starts at bivouac and runner’s return to the bivouac choosing the option to run/ walk 20km, 40km or 60km.
Stage 2
Day 4 – A rest and recovery day.
Bivouac
Day 5 – Stage 3 26km which concludes in the Love Valley. A short transfer to the race hotel is provide. The evening is free.
Stage 3
Day 6* – A relaxing day at the hotel or sightseeing followed by awards, gala dinner and party.
The balloon flight
Day 7 – Onward travel.
*Runner’s were surprised with a hot air balloon flight, this required a 04:00 departure from the hotel to experience the magic of Cappadocia from the sky. They returned between 0700-0800 for breakfast.
THE RACE
Travel, admin and the race hotel was slick providing a relatively easy and relaxed start to the MDS Cappadocia experience.
Stage 1 had a bus departure of 0800, race briefing at 0900 and race start of 0930. I think everyone welcomed a relaxed start, however, the challenge of stage 1 was very real.
There are several key factors that must be considered for MDS Cappadocia.
It was hot
The heat for the duration of the race week was very high, temperatures were consistently between 33 to 36-degrees with a ‘feel’ on the skin of high 40’s. It was hot!
The Göreme Valley where much of the race takes place has an altitude of 1100m. This of course is not high altitude, but, the impact on breathing and physical effort was significant.
The route is considerably more challenging than other MDS events. Much of the route is single-track trails, mountain passes, gorges, tunnels, forest, technical trail, loose ground and it is undulating.
The vertical gain for each stage is significant, for the 72km it is 1767m, for the 91km it is 2243m and for the 111km it is 2576m.
Unique terrain
The combination of elements above made MDS Cappadocia, km for km, more challenging and difficult than any other MDS race, The Legendary included. If MDS Cappadocia was an equivalent 250km distance of The Legendary, it would be a very hard race.
This is no ordinary race.
After stage 1, it was very clear to the organisation that start times were needed to be adjusted to allow for cooler temperatures. Stage 2 moved from a 0600 start to 0500, and stage 3 was moved from a 0700 start to a 0500 start. This quite simply was an excellent decision and it is fair to assume that future MDS Cappadocia will have earlier start times, especially on stage 1.
Bivouac was in a stunning location surrounded by iconic Cappadocia landscape such as fairy towers and Troglodyte caves. A very special place.
Camp life
Participants sleep in individual MDS tents in cells of 6. There is a communal shaded area with matts so that everyone can relax post-race.
Camp life is like all other MDS events, The Legendary excluded, as here the bivouac tents hold 8-people. Priority is to relax, hydrate, eat and sleep. It’s a simple life. Participants are self-sufficient and therefore they must have all they need for the duration of the event. The exception is water, at the end of each stage, participants are provided a 5L bottle of water which must last to CP1 the next day (rest day excluded.)
In camp, there is medical/ foot care to ensure competitor safety.
Flag markers
The race route is considerably more complex than other MDS events and as such, route marking is crucial. Marking consisted of red/ white tape and flags, and the route was very well marked. However, I do feel that the provision of GPX files would be a great addition.
Aid stations with medical teams
Aid stations were superb offering a shaded area, an abundance of water and importantly, iced water which the medical team pour on heads and necks to enable cooling. Medical provision is at each CP. For stage 1 there was two CP, stage 2 depending on the chosen distance had up to five CP’s and stage 3 had two CP. If required, the organisation added impromptu water stations to ensure competitor safety.
A tracker for each participant
Competitors each have a tracker so they they can be monitored and in addition, there is a SOS button in the event of an emergency.
All about the finish
The event has cut-off times, however, the goal of MDS events is that each participant finishes, therefore, the organisation do all they can to facilitate runner’s crossing the line. Should someone DNF, they are given a free entry for the following year!
THE ROUTE
Troglodyte homes
MDS Cappadocia brings something very unique to the MDS line-up. This is not a desert race, it is much more a trail race.
Underfoot, there are considerably more challenges with an ever changing terrain.
Just look at the photos, the route is a visual splendour of a very unique landscape. Taking in key areas of the Göreme Valley such as the Red Valley and Love Valley, the experience is special. A volcanic landscape, that has been shaped by wind, rain, lava, ice and erosion. Add the early morning spectacle of the hot air balloons and I firmly believe that Cappadocia needs to be experienced at least once. What better way to do this running or walking?
As mentioned above, the route is much more of a physical challenge, km for km, this is a harder race, however, as all the 2024 competitors confirmed, it is an achievable one… If it was easy, anyone could do it!
THE EXPERIENCE
Quite simply, the feedback from participants was a wow. From the moment stage 1 started, the visual splendour begins and that is consistent throughout the whole race experience.
Balloons at bivouac
A highlight was the early start for stage 2 when the whole bivouac area was surrounded hot air balloons. I personally have experienced start lines all over the world and this was a highlight. It was completely mind-blowing and one that will last with everyone for their lifetime. It was a privilege and honour to experience it.
The last finisher emotions
The race was hard, especially with the intense heat. However, the MDS option to provide three distances for stage 2 is inspired and it gives everyone an opportunity to challenge themself in their own way.
In terms of runner’s needs, this is just like any other MDS event, however, there are some key considerations: 1. You need good trail shoes with excellent grip and toe protection. 2. Sand gaiters are not required but small ankle gaiters are a good idea to stop stones etc entering the shoe at the ankle. 3. Poles (and knowing how to use them) are a very good idea for the majority of the participants.
Teamwork
The MDS team have these events dialled and with a dedicated team they ensure competitor happiness and safety. Of course, first editions are always difficult, they are an opportunity to learn what does and what does not work. The general consensus post-race was one of huge success, however, it wasn’t perfect and the team look for this, so, tweaks.
The surprise of a hot air balloon flight was an incredible gesture by the MDS organisation, I think this almost certainly will be ‘option’ to add to the race experience in future editions.
The post-race awards, film, gala dinner and party was a great success.
It takes a dedicated team to make an event happen and it’s important to acknowledge Argeus Travel and in particular, Koray and Hayden for their on ground experience in facilitating the first edition of MDS Cappadocia.
The event brings something new and different to the MDS line-up and that should be applauded. There is something special here in Turkey that needs to be experienced just once.
The challenge is real, respect this environment. The combination of altitude, heat, challenging terrain, self-sufficiency and camp life is something special.
And finally, this landscape is very, very special it needs to be experienced to be believed.
The first edition of MDS CAPPADOCIA concluded with stage 3 and 25km’s. What an edition it has been…
Red Valley
The MDS name is synonymous with sand, and yes, for sure, Cappadocia is not a desert, however, it is a desert like location and this has been one of the unique stories of the race.
Uçhisar
Cappadocia is marvel for the eyes, the landscape, the features, the trails, the awe-inspiring views and yes, the balloons. Cappadocia is not Cappadocia without balloons.
Love Valley
The heat has been intense, temperature was recorded with a high of 36-degrees, this was close to a ‘feel’ of 48-degrees. It has been a tough edition and as ones expects with the MDS organisation, they responded accordingly by bringing the start times forward. Stage 3 was no exception and started at 05:20 instead of the scheduled 07:00.
Love Valley – magical
Today, there were no distance options, 26km and 604m+ of elevation gain.
Red Valley and early morning balloons
The opening km’s passing through the stunning Red Valley full of fairy towers and Troglodyte caves. Single-track mountain path and valley running and soon the stunning town of Uçhisar was passed before entering the Love Valley and the final km’s that would lead to the finish line.
Love Valley
What a way to finish a race, the Love Valley is hidden from view and full of scenic formations that bring a challenge of at times technical single-track, running through narrow passages and at all times, you are surrounded by the stunning landscape that makes Cappadocia unique.
Narrow passages
The finish line, as one would expect, was full of emotion, 3-stages and 4-days and finally, a medal around the neck and a very welcome shower, meal and a bed.
EmotionEmotionHard earned medal
But the surprise for participants did not stop here.
The MDS organisation decided to surprise everyone with an iconic balloon flight to conclude what has been a very memorable and successful first edition of MDS Cappadocia.
The sky came alive with arguably, one of the most impressive start lines I have ever witnessed. Stage 2 of MDS CAPPADOCIA was amidst the stunning hot air balloon spectacle that only Cappadocia bring. A wow!
The glimmer of a new day, the orange burn from the burners in the baskets of the balloons, at 05:20 stage 2 got underway. Today, the participants can choose a distance, 20km, 40km or 60km.
After a tough stage 1 for many, the 20km and 40km loops were going to be popular for sure. Starting slowly, the spectacle around the runner’s was just too impressive not to stop, look, film and photograph. One runner said as she passed, “This is the most impressive thing I have ever seen, this is truly magnificent.”
And so, MDS Cappadocia is etched in the mind, the unique landscape, the unique bivouac location and the dawn spectacle of hot air balloons, this is MDS Cappadocia.
An early start was welcome, the heat of day 1 was relentless, so, several hours of calm temperatures facilitated a good start to the day before the heat started to rise around 09:00, by early afternoon, temperatures were at 34-degrees.
There were lots of smiling faces, as runner’s tested themselves over a distance that was a challenge for them.
The terrain was constantly changing showing the best of what Cappadocia has to offer. Single-track, fairy towers, Troglodyte caves, lush green landscape, tunnels, gorges, canyons and so much more.
With three distances on offer, finishing times were spread throughout the day, in the 60km distance, Serge Fortini crossed first in 9:37:29, Hugo Brincard 2nd 9:57:54 and Alexandre Mallier 3rd 10:34:41. Maryline Demangel, Axelle Bellec and Augistina Gonzalez Fileur were 1,2, 3 for the women, 12:24:41, 12:47:25 and 15:17:55.
The final finishers arrived after midnight, a full day of challenge lasting over 19-hours of intense heat, beautiful views and challenging trail, a showcase of determination and strength.
For the 40km and 20km, we will need to wait for updated results to place athletes in the appropriate distance category, go to livetrail.com
Day 3 of the race is a rest and then stage 3 follows the following day and the conclusion of the first edition of MDS Cappadocia.
The 2024 first edition of MDS Cappadocia got underway today, three stages with a potential longest distance of 120km’s and options to run 71.9km/ 92.8km and 110.5km based on the desired distance of stage 2.
A unique playground
Stage 1 25km
Stage 2 20.9km/ 41.8km/ 59.5km
Stage 3 26km
Bib collection and admin checks
Many participants arrived in Turkey on Friday or Saturday with admin taking place on Saturday afternoon ahead of a relaxed dinner followed by a comfortable night in Suhan Cappadocia Hotel in Avanos.
Suhan Hotel, some luxury before self-sufficiency
Stage 1 began with a relaxed breakfast and 0800 departure to the start of the race and the beginning of self-sufficiency.
The challenge ahead
At 0900 briefing began and at 0930, the runners departed for 25km and 678m of elevation gain.
Cyril Gauthier
In contrast to MDS The Legendary and other MDS races, Cappadocia is not a desert race. Although the landscape has a desert feel, the route is much more single-track, mountain paths, grassland and of course it is all encompassed within the unique landscape of this area.
Troglodyte Caves a unique feature of Cappadocia
The Göreme valley is captivating, especially if never seen before.
Single-track trails
For the participants, it was the start of a journey of discovery and at each point throughout stage, the beauty and experience was one that was passed on to MDS staff during and afterwards.
A hot day, cold water at CP’s make all the difference
A hot day, with a recorded high of 33-degrees, however, a gentle wind throughout many sections of the race helped to cool. Main CP’s also offered iced water which was poured on the heads and necks to facilitate cooling the core.
It wasn’t all flat and easy.
The stage was won in 02:29:40 by Keven Moncelli. Hugo Brincard and Alexandre Mallier were 2nd and 3rd, 02:32:41 and 02:39:08 respectively.
A unique and magical playground
For the women, Maryline Demangel finished ahead of Axelle Bellec and Gudrun Hespel, 03:10:59, 03:20:23 and 03:39:08.
Stage 1 finish and the bivouac for the coming days is a hidden away gem backed by the unique Troglodyte homes, cut away in the rock that makes Cappadocia so unique and special.
Stage 2 (Monday) has an early wake-op of 03:30, briefing at 04:30 and the start of the stage at 05:00. Runner’s are able to choose the distance to cover.
Now is the time to make all the final preparations for a goal that you have been building towards for 6-months, 1-year or maybe even years.
DON’T PANIC.
If you have got this far, you are in a great place.
There is time for one last key week of training, adding the final touches to make sure you are in the best shape possible, BUT, after this week you need to start easing things back, looking after yourself and allowing your body to recover, rest and get ready for what may be one of the biggest weeks of your life?
MEDICAL
Make sure you have all the medical requirements fulfilled and an up to date ECG as specified in MDS rules and regulations.
The organization’s medical certificate (to download from your online account from March 11th 2024) and the resting electrocardiogram (ECG) report plus graph, dated less than 30 days before the start of the race, i.e. from March 12th 2024, are to be presented during the administrative, technical and medical checks on 13th of April 2024. Only the original documents, dated and signed, will be accepted (unvalid photocopy). Failure to present these documents will incur penalties (see ART.27 et 28). The signature and the stamp of the doctor must be applied on them.
The electrocardiogram of effort is advised for participants over 40 years. It is not compulsory and does not replace the ECG at rest and its plan. This can be joined to the medical certificate and presented in Morocco.
TRAINING
From a training perspective, what may the next weeks looks like? Well, we are all individuals, we all have different abilities, we all have different goals, we all have different free time and the list could go on. However, I have found over the years that using a ‘percentage’ taper works across the board, irrespective of the person.
Race date: 14th April 2024
Taper schedule:
Week 4: 17th March
Week 3: 24th March
Week 2: 31st March
Week 1: 7th April
If we look at the weeks above, a taper to Marathon des Sables could look like as follows:
Week 4: 80%
Week 3: 60%
Week 2: 40%
Week 1: 20%
The percentages are based as a percentage of what would be week 5, starting 10th March. For simplicity, let’s assume that week 5 is your last big training week and it was 100km or 12-hours.
The Taper:
Week 4: 80km or 9.6 hours
Week 3: 60km or 7.2 hours
Week 2: 40km or 4.8 hours
Week 1: 20km or 2.4 hours
Importantly, keep the balance of training days the same. If you typically run 5-days a week, maintain those 5-days and reduce the volume/ intensity.
Your body needs to keep alert and active. So make sure you add some stimulus in this taper period, short periods of faster running and/ or hill work are ideal. However, do all this with the priority not to get injured. Now is not the time to get a niggle, a sprain or a problem.
ACCLIMATE
In the final two weeks of taper you need to hone in on acclimation to heat and prepare the body.
Don’t leave this to the last minute, plan ahead, especially if using a heat chamber. Heat chambers are limited and obviously, time slots are limited.
If you do not have access to a heat chamber think of other options: sauna, hot baths, bikram yoga, adding layers when running, or if you are lucky with time, arrive in Morocco early and taper in a real situation.
EQUIPMENT
You will have been mulling over equipment for months and you may well have tweaked and changed your choices. Now, with 4-weeks to go, this is the time to make sure you have everything you need and also understand what it all weighs.
Clothes must be comfortable and not rub.
Shoes fit perfectly, give no hot spots and are suitable for the desert environment and have gaiters.
Socks work for you.
Sleeping bag is light and warm.
Sleeping mat
Food
Mandatory kit
Top Tip –
Use LighterpackHERE to list all your equipment. You can see an example HERE that I used for a trip climbing in the Atlas Mountains. This is a great way to look at everything and make sure you have nothing missing.
Keep luxuries to an absolute minimum, they only add weight.
Pack and re-pack your pack to make sure you have the most comfortable solution and importantly, you have immediate access to essential items.
Read my Top 20 Tips HERE which provides a great overview of all the things you need to consider now in this final phase.
FOOD
You need a minimum of 2000 calories per day. Lay food out for each day and have a spreadsheet that itemises everything and shows the weight and calories.
Where possible, re-package food in smaller and lighter packaging. Particularly important with dehydrated meals. Read HERE
TRAVEL
Travel in your run clothing including your run shoes with the gaiters. Yes, you are going to look somewhat ‘special’ at the airport but trust me, luggage goes missing and you do not want to be the person standing in the Sahara watching your dream slip away because of lost luggage. Equally, take your run pack with all contents for the race as carry-on. You can take pretty much take everything: food, sleeping bag, essentials etc. However, check with your airline what can and cannot go on the plane.
Put your main luggage in the hold and here you can take spares, extras and options. MDS varies considerably in temperature, we get hot and cold years. Never assume it will be hot, it may not be. Before admin day you can fine tune your ‘race kit’ with more or less layers.
Purchase food and drinks at the airport to take on the plane. Also consider when you land in Morocco, you will have an approximate 6-hour bus journey to bivouac 1, take food and drink with you for this trip.
Have cash with you, depending on which airline you use, card payments are not always possible, also, in Morocco, cash is king.
ARRIVAL
You will arrive in Morocco from London or Paris on one of the arranged flights on Friday 12th April. If you are not on one of these flights, you need to be at Ouarzazate airport (typically for 0900) on the same day.
Runners will then fill buses, road books will be given and then you transfer to the desert. Expect 6-hours.
At bivouac you will find your tent and settle in.
REMEMBER food is now NOT provided and you therefore need to feed yourself on arrival day and admin day. There are no restrictions on weight or calories here, so, take as much as you want and plenty of variety, this includes drinks. Only water will be in camp.
As mentioned above, until admin, you have your luggage with you, so, you can have more layers, a more comfortable inflatable bed and some luxuries – consider what will make these days more pleasurable and comfortable.
ADMIN DAY
On admin day, prepare all your kit and make sure you have everything prepared and ready. Also make sure you have all mandatory and essential kit. Once you have passed through admin, your luggage is taken away and you will not see it again until after the race.
Race self-sufficiency actually only starts the following day with stage 1.
Admin can take a while, so make sure you take liquid and snacks and my top-tip is take an umbrella to protect from standing in the direct heat.
The victory loop. This stage personifies all that has gone before and arguably, is the most beautiful stage. The whole of TCC is compressed in to the 37km’s with gravel roads, river running, waterfall crossing, rainforest, coasteering and long pristine beaches.
It’s a day for celebration and one to soak up all that has been gone before. At the end, a hard earned medal. However, racing did not stop and Cody Lind and Katie Young sealed TCC 2024 with final stage wins, 3:14:42 and 4:44:32 respectively.
Cody Lind was on fire today, 2020 and 2024 champion.
There are outright winners, of course, and congratulations go to Katie Young and Cody Lind the 2024 TCC champions. But as race director, Rodrogo Carazo says, today, everyone is a winner.
Rodrigo Carazo awards the finisher medal
Emotions are released, tears are shed and finally, it’s time to kick-off run shoes and fully relax and appreciate the magnitude of the journey and the experiences that have gone before.
Carlos
It’s no mistake or act of chance that has allowed TCC to last 20-years. Costa Rica, the route, the people, the wildlife, the Pura Vida approach makes this race special and unique.
Emotion on the line
Tomorrow, competitors leave Drake Bay via speedboat, a final magical experience to confirm that TCC is one of the ‘must do’ races in the world.
IAN CORLESS 