Monday, 30 December 2013
Tour de Helvellyn
Well Christmas has been and gone, and TdeH seems a very long time ago, buried under the usual holiday festivities, but here at 'NAV4 Towers' I'm still fettling some stuff from the event and plotting and planning for next year....and been trying to write this.
Team Effort
Firstly, a very big thank you to you all; runners and staff. It was a tremendous day not least for coping with some pretty grim weather and flooded paths. An additional and very BIG THANKS to Keith and Pauline Richards, my good friends from Shropshire (Mercia Fell Runners) who were the mainstay of the Registration / Results and Cakes / All Things Kitchen departments respectively. These two remarkable people do actually cover the work of a small team of people each.
There was also about a dozen other people out on the course or
helping out at varous times, too many to mention at this stage ... but
you will have all appreciated the massive contribution that Stuart
Smith makes, not least up at Swart Beck (CP3).
(photo of Stu)
One other super hero to mention at this stage is Clare Holdcroft who pulled out early (wise move!) retreated to base under her own steam, and then spent much of the afternoon washing up.
TdeH is programmed to be gnarly ... and it certainly was. There are some great photos out there, and video footage of the flooded track to Side Farm. Trust me, it looked even worse at 0130 hrs on Saturday morning, but I knew our competent runners would manage the situation OK. We don't claim to be the toughest, nor do we promote our events widely, but believe word of mouth and our reputation are important factors.
There was some impressive times being recorded at the sharp end and a very competitive 'race' evolved (results at the Sportident website of course) but from an operational point of view our energeries most go into make sure everyone is safe and looking after all runners. So, well done to Ed and Tracey for their respective wins, and record in Ed's case, but equally so to everyone for completing the route. Or for using 'SMJ' (Sound Mountain Judgement) 'calling it a day', and short routing themselves or opting out rather than putting themselves and our team at risk.
Tougher than the Lakeland 50
We have a high success rate; even though it's 'tougher than the Lakeland 50' ...or ...'this is tougher than any ultra I've done'. Our high success rate is due to the high calibre of entrants who exhibit good self reliance skills. We don't nanny entrants and it is great to hear such compliments such as this.
Indeed, feedback suggests that the self-reliance element is what makes our events special. Or is it the Soup and Cake?
Kit-List-itis
Mistakes runners make? Don't play the 'Klitlistits game - trying to under cut the Kit List rules, and losing sight of what really matters, is a mistake at any time of year. The main objective is event completion, not a 'DNF' due to being cold, or creating an unsafe situation.
'You Were Right About Those Overtrousers'
The vast majority of our entrants respect the nature of the event, terrain and conditions, and have no problem passing through our kit check. Our kit check is real and good humoured, but we take it seriously. All our checking team are very experienced runners and mountain leaders. I've drawn up our Kit List after a great deal of thought based on my own experience of 35 years of events as a runner, kit checker and organiser. I take the perspective of a runner and walker and that of a responsible organiser, without being 'jobs worthy' or OTT with the requirements. The quote above was one of the most pleasing compliments I had all day!
Our NAV4 Adventure kit list does not change in the run-up to the event. It has always featured a Survival Bag as a requirement as a emergency blanket does not work on a windy rainy hillside. Please take a look at the fine selection from Needlesports, consider their views and buy yourself one now. Other retailers are available of course...!
Of course, the vast majority of runners (95% are well equipped) but it does get a bit galling when the fourth or five person tells me that there Pertex overtrousers are waterproof! Don't get me wrong: Pertex is a wonderful fabric, I spend most of my days, working outdoors in a pertex based jacket, and add a waterproof jacket only when I need too. In the right conditions pertex overtrousers are blissful; but there are not waterproof!
Equally, we had a few map 'offences' with regards to maps. An electronic device is not a map - Simple. Secondly, a normal OS Outdoor Leisure Sheet is not waterproof, (prestine and fresh from the shop completely without any form of protection). So to stand on the start line, having declared yourself as a competent navigator with either of these items smacks of inexperience, lack of preparation or maybe down right rudeness.
Hypothermia
Despite our excellent kit check and having a well equipped bunch of runners, we did treat a small number of people for mild hypothermia at the finish. Hypothermia is the condition of having a low body temperature, induces by cold and wet conditions. I'll be posting a further article on Hypothermia soon. .
It's not uncommon at many races to see a few people shivering with cold after they've finished. Usually, it's a case of just getting changed into warm dry clothes; hence it's the down jacket and woolly hat time sat with your mates in the pub. At TdeH we witnessed several people finish the event and appear Ok, but then start to suffer as they didn't take immediate action to look after themselves. The mistake is to sit there and chill off, allowing the body and mind to switch off. After all, you've been working hard to keep warm for an hour or two (at least) and so now your in the nice warm hall you'll be Ok! Wrong - sitting it damp clothes is the worst you can do... I'd suggest that if you don't start warming up normally then you've probably been out too long, in too little clothes, and eaten too little. No worries; it happens, is scary for you and your mates, but you'll learn from it.
First Aid Kit
Ok, Small rant nearly over, and whilst were are currently reviewing the event, we are considering whether there should be a First Aid kit on the list. So, if you have some constructive comments regarding this please let me know by email, or take a look at the NAV4 Adventure facebook page and post a comment. First aid kits are a very personal thing, and you don't 'need' one ....until you need one. A bit like waterproof overtrousers!
Green is Good ...
NAV4 Adventure take a very green and ethical approach to all aspects of TdeH, from our 'No Plastic Cups at CPs' through through to the compostable soup bowls at the end.
Even our choice of start / finish at Askham is a conscious choice to keep parked cars out of the central Lakes, and to boost the economy of the peripheral villages rather than the honeypots of Ambleside or Patterdale.
In the great clear-up during Sunday morning I spent a wee while sorting out some rubbish bags, hence reducing landfill and increasing the amount of recyclables.
Have a think about this below? You bring it all the way from a (urban) Tescos, then carry it around much of the course. So please drink it, or at least drain it away, then squash it, so I can recycle it appropriately?
Happy People
TdeH is a happy event, we keep it small, compact and friendly. We like to keep it as a mountain runners event and shy away from much of the gloss of many ultras or trail races. Indeed, I don't like to use either of those words as certainly it isn't a 'trail run'. Well, not at that time of year! Stuart also took a ruck of photos while up at Swart Beck CP3 so we'll have a sort through those before we post them on facebook.
Our Next Big Event - Lakes Mountain 42 - Sat 5th April 2014
Just a quick reminder that our next event in 2014 is the quietly spoken 'Lakes Mountain 42'. This will be the second year of LM42, and runners enjoyed remarkable Spring conditions last year of stunning blue skies and snow capped fells. This year the entry limit is just 100 runners with a discount available during January. LM42 does require a light bit more navigational ability than TdeH, but only a bit, so one of our courses may be all you need to give you the confidence to enter.
The LM42 route is based from Askham, but climbs up the High Street ridge via Load Pot Hill to High Street itself, before descending to Patterdale. A run up Grisedale and around to Wythburn Church 'for lunch' ... (as someone remarked last year) preceeds a beauty of a climb up to Helvellyn summit. Now, the descent of Helvellyn is liable to change as we won't be using Swirrals Edge of the cornices are as big as last year, but whichever way you may go, 'afternoon tea and tiffin' will be served back in Patterdale, followed by the climb of Place Fell and a return via Martindale Church. Tested and measured at 42 imperial Lake District miles, it is 'Do-able in the Day', and certainly for last orders, if not 'Dawn to Dusk'. Entries are open now, with a limit of just 100 runners, so don't miss out. Incidently, we'd previously run a 'Dawn to Dusk 100km' in late June 2012 but decided that the course wasn't as we'd like it so we re-vamped the route and date and LM42 was born instead!
NAV4 Adventure - Navigation and Hillskills Courses
We run a number of different navigation and 'hillskills' based courses, and offer One-One or small group tuition and coaching. Full details of these are on the NAV4 Adventure website. The most frequent is our One-Day 'Mountain Running Skills' course covering all you need to know to venture off the easier trails and into wilder terrain. Our 'Mountain Running Essentials' is the original mountain marathon course, developed and refined over the past fifteen years. It's a vitally important course for mountain marathon and Expedition Adventure Racers. There is currently a 20% discount if you book a pair of places on 'MRS', and early discount on 'MRE' if you book before 1st Feb.
More soon ... watch out for our new Swaledale event in September, too.
Team Effort
Firstly, a very big thank you to you all; runners and staff. It was a tremendous day not least for coping with some pretty grim weather and flooded paths. An additional and very BIG THANKS to Keith and Pauline Richards, my good friends from Shropshire (Mercia Fell Runners) who were the mainstay of the Registration / Results and Cakes / All Things Kitchen departments respectively. These two remarkable people do actually cover the work of a small team of people each.
 |
| Track from/to Side Farm - Patterdale CP2 and 7 |
(photo of Stu)
One other super hero to mention at this stage is Clare Holdcroft who pulled out early (wise move!) retreated to base under her own steam, and then spent much of the afternoon washing up.
 |
| Busy registration - Jill with young helpers |
 |
| Linz, Keith and Pauline sweeping and mopping the hall...on Sunday Morning. (Yep, Day 4 as an organiser) |
TdeH is programmed to be gnarly ... and it certainly was. There are some great photos out there, and video footage of the flooded track to Side Farm. Trust me, it looked even worse at 0130 hrs on Saturday morning, but I knew our competent runners would manage the situation OK. We don't claim to be the toughest, nor do we promote our events widely, but believe word of mouth and our reputation are important factors.
 |
| CP3 Swart Beck, Jim helping Stu's photography |
 | |
| CP3 Swart Beck - Moving well |
 |
| CP3 - Bleak Moonscape |
There was some impressive times being recorded at the sharp end and a very competitive 'race' evolved (results at the Sportident website of course) but from an operational point of view our energeries most go into make sure everyone is safe and looking after all runners. So, well done to Ed and Tracey for their respective wins, and record in Ed's case, but equally so to everyone for completing the route. Or for using 'SMJ' (Sound Mountain Judgement) 'calling it a day', and short routing themselves or opting out rather than putting themselves and our team at risk.
Tougher than the Lakeland 50
We have a high success rate; even though it's 'tougher than the Lakeland 50' ...or ...'this is tougher than any ultra I've done'. Our high success rate is due to the high calibre of entrants who exhibit good self reliance skills. We don't nanny entrants and it is great to hear such compliments such as this.
 |
| 'The best post race food EVER' - Pauline's cake display |
 |
| Our TdeH Soup is legendary - at all NAV4 Adventure events |
Kit-List-itis
Mistakes runners make? Don't play the 'Klitlistits game - trying to under cut the Kit List rules, and losing sight of what really matters, is a mistake at any time of year. The main objective is event completion, not a 'DNF' due to being cold, or creating an unsafe situation.
'You Were Right About Those Overtrousers'
The vast majority of our entrants respect the nature of the event, terrain and conditions, and have no problem passing through our kit check. Our kit check is real and good humoured, but we take it seriously. All our checking team are very experienced runners and mountain leaders. I've drawn up our Kit List after a great deal of thought based on my own experience of 35 years of events as a runner, kit checker and organiser. I take the perspective of a runner and walker and that of a responsible organiser, without being 'jobs worthy' or OTT with the requirements. The quote above was one of the most pleasing compliments I had all day!
Our NAV4 Adventure kit list does not change in the run-up to the event. It has always featured a Survival Bag as a requirement as a emergency blanket does not work on a windy rainy hillside. Please take a look at the fine selection from Needlesports, consider their views and buy yourself one now. Other retailers are available of course...!
Of course, the vast majority of runners (95% are well equipped) but it does get a bit galling when the fourth or five person tells me that there Pertex overtrousers are waterproof! Don't get me wrong: Pertex is a wonderful fabric, I spend most of my days, working outdoors in a pertex based jacket, and add a waterproof jacket only when I need too. In the right conditions pertex overtrousers are blissful; but there are not waterproof!
Equally, we had a few map 'offences' with regards to maps. An electronic device is not a map - Simple. Secondly, a normal OS Outdoor Leisure Sheet is not waterproof, (prestine and fresh from the shop completely without any form of protection). So to stand on the start line, having declared yourself as a competent navigator with either of these items smacks of inexperience, lack of preparation or maybe down right rudeness.
Hypothermia
Despite our excellent kit check and having a well equipped bunch of runners, we did treat a small number of people for mild hypothermia at the finish. Hypothermia is the condition of having a low body temperature, induces by cold and wet conditions. I'll be posting a further article on Hypothermia soon. .
It's not uncommon at many races to see a few people shivering with cold after they've finished. Usually, it's a case of just getting changed into warm dry clothes; hence it's the down jacket and woolly hat time sat with your mates in the pub. At TdeH we witnessed several people finish the event and appear Ok, but then start to suffer as they didn't take immediate action to look after themselves. The mistake is to sit there and chill off, allowing the body and mind to switch off. After all, you've been working hard to keep warm for an hour or two (at least) and so now your in the nice warm hall you'll be Ok! Wrong - sitting it damp clothes is the worst you can do... I'd suggest that if you don't start warming up normally then you've probably been out too long, in too little clothes, and eaten too little. No worries; it happens, is scary for you and your mates, but you'll learn from it.
First Aid Kit
Ok, Small rant nearly over, and whilst were are currently reviewing the event, we are considering whether there should be a First Aid kit on the list. So, if you have some constructive comments regarding this please let me know by email, or take a look at the NAV4 Adventure facebook page and post a comment. First aid kits are a very personal thing, and you don't 'need' one ....until you need one. A bit like waterproof overtrousers!
Green is Good ...
NAV4 Adventure take a very green and ethical approach to all aspects of TdeH, from our 'No Plastic Cups at CPs' through through to the compostable soup bowls at the end.
 |
| Tea on The Go ... Bring a mug, drink on the move; good skills! |
 | ||
| A second car load of equipment going home. |
Have a think about this below? You bring it all the way from a (urban) Tescos, then carry it around much of the course. So please drink it, or at least drain it away, then squash it, so I can recycle it appropriately?
Happy People
TdeH is a happy event, we keep it small, compact and friendly. We like to keep it as a mountain runners event and shy away from much of the gloss of many ultras or trail races. Indeed, I don't like to use either of those words as certainly it isn't a 'trail run'. Well, not at that time of year! Stuart also took a ruck of photos while up at Swart Beck CP3 so we'll have a sort through those before we post them on facebook.
Our Next Big Event - Lakes Mountain 42 - Sat 5th April 2014
Just a quick reminder that our next event in 2014 is the quietly spoken 'Lakes Mountain 42'. This will be the second year of LM42, and runners enjoyed remarkable Spring conditions last year of stunning blue skies and snow capped fells. This year the entry limit is just 100 runners with a discount available during January. LM42 does require a light bit more navigational ability than TdeH, but only a bit, so one of our courses may be all you need to give you the confidence to enter.
The LM42 route is based from Askham, but climbs up the High Street ridge via Load Pot Hill to High Street itself, before descending to Patterdale. A run up Grisedale and around to Wythburn Church 'for lunch' ... (as someone remarked last year) preceeds a beauty of a climb up to Helvellyn summit. Now, the descent of Helvellyn is liable to change as we won't be using Swirrals Edge of the cornices are as big as last year, but whichever way you may go, 'afternoon tea and tiffin' will be served back in Patterdale, followed by the climb of Place Fell and a return via Martindale Church. Tested and measured at 42 imperial Lake District miles, it is 'Do-able in the Day', and certainly for last orders, if not 'Dawn to Dusk'. Entries are open now, with a limit of just 100 runners, so don't miss out. Incidently, we'd previously run a 'Dawn to Dusk 100km' in late June 2012 but decided that the course wasn't as we'd like it so we re-vamped the route and date and LM42 was born instead!
NAV4 Adventure - Navigation and Hillskills Courses
We run a number of different navigation and 'hillskills' based courses, and offer One-One or small group tuition and coaching. Full details of these are on the NAV4 Adventure website. The most frequent is our One-Day 'Mountain Running Skills' course covering all you need to know to venture off the easier trails and into wilder terrain. Our 'Mountain Running Essentials' is the original mountain marathon course, developed and refined over the past fifteen years. It's a vitally important course for mountain marathon and Expedition Adventure Racers. There is currently a 20% discount if you book a pair of places on 'MRS', and early discount on 'MRE' if you book before 1st Feb.
More soon ... watch out for our new Swaledale event in September, too.
Tuesday, 12 November 2013
Spine Race Preparation
I had an interesting time at The Spine Race training weekend, where I presented a short session on 'The Skillset'. In a mixed programmme including a general intro from Scott as organiser, and Stu Westfield talking about navigation skills, my session was the general stuff which makes for a successful ultra or expedition race. Two time Spine Race finisher, Gary Morrison, spoke about his gear choices, and there hs been much discussion on t'web about equipment and other race stuff.
Rather than get into specifics my presentation was about skills rather than gear, although certain techniques cross-over into this. As the weekend progressed, and a thread developed on facebook, it has become apparent to many that the skills of an 'expeditioner' are essential for the 'The Race'.
Is this a trail race or an expedition?
Core Skill 1) - Manage your Physical / Mental / Emotional state
Surely, your objective is to move steadily northwards along the Pennine Way, so that you reach the end? How fast you do this is somewhat irrelevant. 'To Finish First ...First you have to Finish'
We are not machines. If you just aim to run as fast as you can then good luck to you! Equally, I'm not going to tell you how to train, or give you any magic stuff about schedules, etc. But, you must pace it right; not just physically, but mentally and emotionally as well.
If you don't believe in yourself, if you can't picture getting to The End, then you aren't going to do it. Others may be more qualified than me in talking psychology, but in my long career as an ultra runner and expedition adventure racer, I've learnt that the most important part of my body, and the most powerful, is my head.
Core skill 2) NAVIGATE ON THE MOVE
The first session was presented by Stu Westfield, who talked about Navigation skills. Naturally navigation is a core skill for anyone entering The Spine, and I can not stress too highly how important it is. In terms of skillset, then good, confident (and relatively) basic skills should see you through most of it. Navigation isn't rocket science ... but contours are crucial and an understanding of these is paramount to navigation.
I'm not anti-GPS, but I don't know any good trail runners who use one as their primary tool. They are not as quick, or as accurate as you think. Certainly, in terms of mountain running they are slow and alienate you from your surroundings. Who wants to 'run' 270 miles watching an arrow on a little screen?
But, they do have their uses; they are a useful back-up tool and a six figure grid reference will put you within a 100m square, subject to an accuracy of around 85%. Thus, the other features that you deduce from the map and the terrain remain important.
Compasses should not be feared. I have never fathomed out why so many of us are fearful of them. I guess it's long boring lessons with crumbly geography teachers*, scout leaders or 'DofE' that turned many off and hence they decided 'they just can't do it'. Magnetic variation seems to be the real culprit, the mystical art of navigation that only the scientist can master. And we seem to be building a generation who can't equate to a map due to Sat-Nav and google mapping systems ...the every day need isn't there anymore.
(* of course, not all geography teachers are crumbly; mine were great. And my brother is all three of the above and is an excellent tutor)
For much of the time, the trail runner / mountain runner can forget about magnetic variation (which is now only two degrees, rather than the eight it was when I was a kid!) so what's a potential error of 2-4 degree when you've got a map and so much other info to use instead? So for general route finding, trail following, mile munching (macro) navigation a quick/rough bearing is all you need. Yes, at times - thick foggy conditions on open fell tops - greater accuracy can be needed. But don't fear the compass....!
If you want to improve your navigation skills, www.nav4.co.uk providea range of course, including a specific Spine Race Recce / Training day, on Sunday 15th December. The day will 'run' from Dufton to Alston, and over the high, wild and remote Crossfell. Check out the link and get booked asap. Other days / sessions can be arranged.
Core Skill 3) - 'Run?' - Pace it, to finish it.
My great team mate, John Allen, alledgedly coined the phrase 'Start Steady ... and Taper-off!!'. The NAV4 Adventure team had developed a reputation for finishing strongly in Exped Adventure Races with this mantra. What it means in realitity was that if John felt he was going too slowly in the first day of a race (as other people left us behind) then it was the correct pace and we'd overtake many teams during Day Two, Day Three, Day Four ...etc. This will be so true in January at The Spine Race.
'Run?' - don't be afraid to walk. It's a marathon, not a sprint.... blah, blah.
Early in my long distance racing career, a very experienced marathon runner once told me that you 'should jog the first third, run the second third and race the last third' . A negative split would be even more impressive.
Core Skill 4) - Sleep Strategy
I've fronted many questions about 'tents v. bivis' ... and there is no straight answer! The skill of the user is a big factor in this, as does your whereabouts, and the gear you are able to afford.
When to sleep is a big question. In expedition racing, I'd strongly suggest getting a minimum of three hours sleep between midnight and 5am each night. Sleep deprevation is a very dangerous issue if not managed correctly. You will make mistakes, you will probably get lost, and to carry on in some sort of macho, 'I can go for forty hours before I need sleep' is just going to impact later on in your race.
Where to sleep, given the distance splits between CP1 and CP2 is the subject of much debate. If you are racing The Challenger, then your strategy will be different than those in The Spine Race. Note the use of the words 'racing' and 'Spine'. .... they are not in the same sentence.
Tent v. Bivi? It's your choice but a flexible approach might be better.
Finally, in Exped Racing, we try not to sleep in Checkpoints, simply because they are too noisy. Just an idea...!
Core Skill 4) - Equipment Choice
'Every gram counts!'
Ok, so what do we mean? The weight of your rucsac is crucial and every gram counts. Weigh everything, look for lighter alternatives, cut out the unneccesary clutter ...but BE SAFE. Do not skimp on survival gear.
Your gear must work for you, it should have many different layers that you can vary dependent upon conditions. I've long been a user of Montane clothing and this Krypton jacket is my standard choice in all conditions. I simply layer it up with different thicknesses of thermal base layers underneath, and then choice which waterproof to wear over it, if it starts raining. To wear a waterprrof shell when it is not raining is wrong; you will sweat regardless of how expense it is, and, more importantly, you won't adjust your layers once it does rain, but carry on and after lots of rain you inevitably get cold. Trust me ... I know!
'Less is More'
Ok, every gram counts on your back, but it also applies to your Checkpoint kit bag. Race rules allow a 60 litre / 22kg bag that is transported between each CP. I'd suggest 30% of this will be food. Another 30% is probably a second sleeping bag and mat for checkpoint use, add in the essential flip flops or Crocs, and you are looking at not much space! So your spare gear, your additional clothing choices have to be chosen carefully. Ok, six pairs of socks are a given. As are heavy weight thermal running leggings / tights, and a couple of good mid-layers and fullweight 'Mountain Waterproof' for the wild northern sections. I doubt you'll have space for five sets of clothing. Plastic bags for dirty socks, etc. and a sealable 'laundry bag' for items confined to washing machine.
You really need to sort this out sooner rather than later and make sure you weigh your bag, and can do up the zip easily. A burst zip will not help you or the event staff.
Core Skill 5) - Food and Drink
Eat plenty
'I'll eat 'owt, me!' said team-mate Dave, when questioned about our secret race nutrition plan...!
A varied and balanced diet is key. There are limitations to what you can carry, and very limited opportunities to buy stuff en-route, so you need to think this all through. Savoury food is very good, and obviously you will get essential proteins and carbohydrates. You need to be a bit creative, for example frozen pizza slices keep well in CP Duffle Bags and make a great change to the huge range of chewy, flapjack and cereal bars.
Core Skill 6) - Footwear
When you cover a long distance your feet tend to swell...
When you cover a long distance you might get blisters or sore toes...
Sore toes like roomy shoes.
Footcare is essential, and your CP Duffle Bag needs a few items to enable this
Footwear choice is a matter of personal preference. Last year, whilst helping out for five days in the latter stages of The Spine, I noticed that many people had already moved into boots rather than shoes, which they bought along ...'just in case'. The Inov-8 boot seems to be very well worth considering.
Weather you try the dry feet regime, by using Seal Skin Socks, or someother water-resistant sock is worth experimenting with. Sweat will remain an issue no matter what water proof status your footwear.
Core Skill 7) - Time Never Stops
Moving steadily and efficiently one trail is a key skill. Moving swiftly through checkpoints is also something tend to forget, as they end of chatting away and deciding whether change a layer or move some gear around. Cut the faff: anything you can do on the move, eat, navigate, etc, you should do so.
Triathletes call 'transitions' the fourth discipline, and experienced racers are very effective in checkpoints. You should have a plan, and stick to it. If footcare is to be done, get your shoes off and your Crocs, on asap, in orde rto dry and air your feet. Change clothes, witha dry base layer going next to the skin, even if you put the sweaty layers back on top! Eat, pack your gear for the next stage ... then sleep ready to go as soon as you wake up. Re-packing your sac when you've just woken up and you are dis-orinentated is tough!
Get some sleep - staring into space in a checkpoint acheives nothing. Learn to switch-off mentally (hence gear is ready to go, etc) and set the alarm for 3-4hours of quality sleep. Any less than this and it's false ecomomy.
Core Skill 8) - Remain in The Bubble
Buy yourself a simple 'Numpty' Race Phone, and leave your smart phone at home, or sealed in your CP Duffle Bag just for use at The End. There are various reasons for this, but primarily weight saving prolonging battery life, and ultimately your own life.
The battery on a simple £10 'Race Phone' will probably last the week if used just for basic texts. It is also less than half the weight of the typical Smart phone and a lot less vulnerable to damage or loss.
In a worst case scenario, one of quite possibly life-or-death, you will need yourRace phone to have a full charged battery. If you, or one of your race mates, need Mountain Rescue then having a flat or weak battery will be a major disadvantage to the search procedure.
Your 'Race Phone' should be loaded with credit and the key phone numbers of the race organisation as well as some of your family and friends. However, I suggest you do not import all your contacts and you do not use it for anything but a daily text check, or two contact the race organisers as requested.
The other aspect of not carrying and using your everyday 'Smart' phone is that it enables you stay 'in the bubble'. Phoning home when your are suffering badly and simply having a 'downer' usually results in a strong emotional draw back home, and probably result in initiating your DNF. You need to remain focused on 'your' race ... and not that of your nearest and dearest. It might sound harsh, but your focus will be broken by daily chat and trivia. Save the Smart phone for the end, or maybe a Checkpoint.
Core Skill 9) - Waste Management
I shouldn't need to be said but dropping litter anywhere in the outdoors must never happen. More importantly, if you see any litter, especially if it has come from a competitor in the race, you should pick it up.
Human Waste
The disposal of human waste is an even more important issue and a growing problem in the outdoor environment. There are simply more people active outdoors, and a greater percentage of those do not seem to have been educated, or learnt 'How to Shit in the Woods' There was an excellent book of this title published many years ago I suggest we all read it. With 150 + people travelling 270 miles over seven days we must take a responsible approach to this problem.
Breifly, if you need to 'go' on the trail, it is essential to find a location that is well away from a water source, and well away from the trail. Ask yourself; 'what if someone uncovers this rock?' 'Where does this gateway lead to?' 'Whose land is this?' And it applies to liquids as well as solids.
All human faeces should be buried, and buried as deep as possible, and you should practise this finding a spot where you can at least kick a hole in the turf with your heel, and recover the matter so that it will not be discovered or cause offence.
'Nuff said ....!
Finally, just apply a little common sense ... have fun out there, and be safe. And close the gates, please.
If you have any questions or comments arising form this blog I'd be pleased to hear them, either by email - nav4adventure@gmail.com or via facebook - NAV4 Adventure. If you'd like to book a place on the Dufton - Crossfell - Alston Training / Recce Day on Sun 15th Dec, please email me to secure your place. If I can help in any other way please let me know.
Rather than get into specifics my presentation was about skills rather than gear, although certain techniques cross-over into this. As the weekend progressed, and a thread developed on facebook, it has become apparent to many that the skills of an 'expeditioner' are essential for the 'The Race'.
Is this a trail race or an expedition?
Core Skill 1) - Manage your Physical / Mental / Emotional state
Surely, your objective is to move steadily northwards along the Pennine Way, so that you reach the end? How fast you do this is somewhat irrelevant. 'To Finish First ...First you have to Finish'
We are not machines. If you just aim to run as fast as you can then good luck to you! Equally, I'm not going to tell you how to train, or give you any magic stuff about schedules, etc. But, you must pace it right; not just physically, but mentally and emotionally as well.
If you don't believe in yourself, if you can't picture getting to The End, then you aren't going to do it. Others may be more qualified than me in talking psychology, but in my long career as an ultra runner and expedition adventure racer, I've learnt that the most important part of my body, and the most powerful, is my head.
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| Spine Race Day Three - A66 - Note the icy and frozen bottle. Cold, minus -6, with windchill, much much more. What will the weather be like in 2014/ If it's a normal British winter of wet and windy, it will be just as hard. |
Core skill 2) NAVIGATE ON THE MOVE
The first session was presented by Stu Westfield, who talked about Navigation skills. Naturally navigation is a core skill for anyone entering The Spine, and I can not stress too highly how important it is. In terms of skillset, then good, confident (and relatively) basic skills should see you through most of it. Navigation isn't rocket science ... but contours are crucial and an understanding of these is paramount to navigation.
I'm not anti-GPS, but I don't know any good trail runners who use one as their primary tool. They are not as quick, or as accurate as you think. Certainly, in terms of mountain running they are slow and alienate you from your surroundings. Who wants to 'run' 270 miles watching an arrow on a little screen?
But, they do have their uses; they are a useful back-up tool and a six figure grid reference will put you within a 100m square, subject to an accuracy of around 85%. Thus, the other features that you deduce from the map and the terrain remain important.
Compasses should not be feared. I have never fathomed out why so many of us are fearful of them. I guess it's long boring lessons with crumbly geography teachers*, scout leaders or 'DofE' that turned many off and hence they decided 'they just can't do it'. Magnetic variation seems to be the real culprit, the mystical art of navigation that only the scientist can master. And we seem to be building a generation who can't equate to a map due to Sat-Nav and google mapping systems ...the every day need isn't there anymore.
(* of course, not all geography teachers are crumbly; mine were great. And my brother is all three of the above and is an excellent tutor)
For much of the time, the trail runner / mountain runner can forget about magnetic variation (which is now only two degrees, rather than the eight it was when I was a kid!) so what's a potential error of 2-4 degree when you've got a map and so much other info to use instead? So for general route finding, trail following, mile munching (macro) navigation a quick/rough bearing is all you need. Yes, at times - thick foggy conditions on open fell tops - greater accuracy can be needed. But don't fear the compass....!
If you want to improve your navigation skills, www.nav4.co.uk providea range of course, including a specific Spine Race Recce / Training day, on Sunday 15th December. The day will 'run' from Dufton to Alston, and over the high, wild and remote Crossfell. Check out the link and get booked asap. Other days / sessions can be arranged.
Core Skill 3) - 'Run?' - Pace it, to finish it.
My great team mate, John Allen, alledgedly coined the phrase 'Start Steady ... and Taper-off!!'. The NAV4 Adventure team had developed a reputation for finishing strongly in Exped Adventure Races with this mantra. What it means in realitity was that if John felt he was going too slowly in the first day of a race (as other people left us behind) then it was the correct pace and we'd overtake many teams during Day Two, Day Three, Day Four ...etc. This will be so true in January at The Spine Race.
'Run?' - don't be afraid to walk. It's a marathon, not a sprint.... blah, blah.
Early in my long distance racing career, a very experienced marathon runner once told me that you 'should jog the first third, run the second third and race the last third' . A negative split would be even more impressive.
Core Skill 4) - Sleep Strategy
I've fronted many questions about 'tents v. bivis' ... and there is no straight answer! The skill of the user is a big factor in this, as does your whereabouts, and the gear you are able to afford.
When to sleep is a big question. In expedition racing, I'd strongly suggest getting a minimum of three hours sleep between midnight and 5am each night. Sleep deprevation is a very dangerous issue if not managed correctly. You will make mistakes, you will probably get lost, and to carry on in some sort of macho, 'I can go for forty hours before I need sleep' is just going to impact later on in your race.
Where to sleep, given the distance splits between CP1 and CP2 is the subject of much debate. If you are racing The Challenger, then your strategy will be different than those in The Spine Race. Note the use of the words 'racing' and 'Spine'. .... they are not in the same sentence.
Tent v. Bivi? It's your choice but a flexible approach might be better.
Finally, in Exped Racing, we try not to sleep in Checkpoints, simply because they are too noisy. Just an idea...!
Core Skill 4) - Equipment Choice
'Every gram counts!'
Ok, so what do we mean? The weight of your rucsac is crucial and every gram counts. Weigh everything, look for lighter alternatives, cut out the unneccesary clutter ...but BE SAFE. Do not skimp on survival gear.
Your gear must work for you, it should have many different layers that you can vary dependent upon conditions. I've long been a user of Montane clothing and this Krypton jacket is my standard choice in all conditions. I simply layer it up with different thicknesses of thermal base layers underneath, and then choice which waterproof to wear over it, if it starts raining. To wear a waterprrof shell when it is not raining is wrong; you will sweat regardless of how expense it is, and, more importantly, you won't adjust your layers once it does rain, but carry on and after lots of rain you inevitably get cold. Trust me ... I know!
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| Montane Krypton - soooo adaptable! |
Ok, every gram counts on your back, but it also applies to your Checkpoint kit bag. Race rules allow a 60 litre / 22kg bag that is transported between each CP. I'd suggest 30% of this will be food. Another 30% is probably a second sleeping bag and mat for checkpoint use, add in the essential flip flops or Crocs, and you are looking at not much space! So your spare gear, your additional clothing choices have to be chosen carefully. Ok, six pairs of socks are a given. As are heavy weight thermal running leggings / tights, and a couple of good mid-layers and fullweight 'Mountain Waterproof' for the wild northern sections. I doubt you'll have space for five sets of clothing. Plastic bags for dirty socks, etc. and a sealable 'laundry bag' for items confined to washing machine.
You really need to sort this out sooner rather than later and make sure you weigh your bag, and can do up the zip easily. A burst zip will not help you or the event staff.
Core Skill 5) - Food and Drink
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| Expedition Race Food ... if your counting gels ...you're in the wrong race! |
'I'll eat 'owt, me!' said team-mate Dave, when questioned about our secret race nutrition plan...!
A varied and balanced diet is key. There are limitations to what you can carry, and very limited opportunities to buy stuff en-route, so you need to think this all through. Savoury food is very good, and obviously you will get essential proteins and carbohydrates. You need to be a bit creative, for example frozen pizza slices keep well in CP Duffle Bags and make a great change to the huge range of chewy, flapjack and cereal bars.
Core Skill 6) - Footwear
When you cover a long distance your feet tend to swell...
When you cover a long distance you might get blisters or sore toes...
Sore toes like roomy shoes.
Footcare is essential, and your CP Duffle Bag needs a few items to enable this
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| Good foot care is essential - self taping is a core skill. |
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| A more substantial 'approach' style shoe or lightweight boot might be better for some people. |
Weather you try the dry feet regime, by using Seal Skin Socks, or someother water-resistant sock is worth experimenting with. Sweat will remain an issue no matter what water proof status your footwear.
Core Skill 7) - Time Never Stops
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| Monitor the time at Checkpoints .. have a plan ... and an alarm clock! |
Triathletes call 'transitions' the fourth discipline, and experienced racers are very effective in checkpoints. You should have a plan, and stick to it. If footcare is to be done, get your shoes off and your Crocs, on asap, in orde rto dry and air your feet. Change clothes, witha dry base layer going next to the skin, even if you put the sweaty layers back on top! Eat, pack your gear for the next stage ... then sleep ready to go as soon as you wake up. Re-packing your sac when you've just woken up and you are dis-orinentated is tough!
Get some sleep - staring into space in a checkpoint acheives nothing. Learn to switch-off mentally (hence gear is ready to go, etc) and set the alarm for 3-4hours of quality sleep. Any less than this and it's false ecomomy.
Core Skill 8) - Remain in The Bubble
Buy yourself a simple 'Numpty' Race Phone, and leave your smart phone at home, or sealed in your CP Duffle Bag just for use at The End. There are various reasons for this, but primarily weight saving prolonging battery life, and ultimately your own life.
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| Smart phone versus 'Race Phone' |
In a worst case scenario, one of quite possibly life-or-death, you will need yourRace phone to have a full charged battery. If you, or one of your race mates, need Mountain Rescue then having a flat or weak battery will be a major disadvantage to the search procedure.
Your 'Race Phone' should be loaded with credit and the key phone numbers of the race organisation as well as some of your family and friends. However, I suggest you do not import all your contacts and you do not use it for anything but a daily text check, or two contact the race organisers as requested.
The other aspect of not carrying and using your everyday 'Smart' phone is that it enables you stay 'in the bubble'. Phoning home when your are suffering badly and simply having a 'downer' usually results in a strong emotional draw back home, and probably result in initiating your DNF. You need to remain focused on 'your' race ... and not that of your nearest and dearest. It might sound harsh, but your focus will be broken by daily chat and trivia. Save the Smart phone for the end, or maybe a Checkpoint.
Core Skill 9) - Waste Management
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| Dispose of litter in the proper place ... and not on the trail. |
I shouldn't need to be said but dropping litter anywhere in the outdoors must never happen. More importantly, if you see any litter, especially if it has come from a competitor in the race, you should pick it up.
Human Waste
The disposal of human waste is an even more important issue and a growing problem in the outdoor environment. There are simply more people active outdoors, and a greater percentage of those do not seem to have been educated, or learnt 'How to Shit in the Woods' There was an excellent book of this title published many years ago I suggest we all read it. With 150 + people travelling 270 miles over seven days we must take a responsible approach to this problem.
Breifly, if you need to 'go' on the trail, it is essential to find a location that is well away from a water source, and well away from the trail. Ask yourself; 'what if someone uncovers this rock?' 'Where does this gateway lead to?' 'Whose land is this?' And it applies to liquids as well as solids.
All human faeces should be buried, and buried as deep as possible, and you should practise this finding a spot where you can at least kick a hole in the turf with your heel, and recover the matter so that it will not be discovered or cause offence.
'Nuff said ....!
Finally, just apply a little common sense ... have fun out there, and be safe. And close the gates, please.
If you have any questions or comments arising form this blog I'd be pleased to hear them, either by email - nav4adventure@gmail.com or via facebook - NAV4 Adventure. If you'd like to book a place on the Dufton - Crossfell - Alston Training / Recce Day on Sun 15th Dec, please email me to secure your place. If I can help in any other way please let me know.
Monday, 21 October 2013
The Humble Plastic Cup
I
really like helping as a marshal at various races, as it's great fun,
(but often tough long days!) but great to be able to put something back
into the as well as help people achieve goals ... AND HAVE FUN!
We all enjoy getting out to wonderful places, and taking in some great scenery but I'd wish some racers would think more about their use of the humble plastic cup. No - this isn't a rant about litter - but just a 'Heads Up' to think about how you use plastic cups as you fly by drinks stations, AND more importantly what happens once you've gone.
Ok - it might be acceptable to grab a cup or two, drink some water, throw some on over your head - then drop to on the floor in a road race, but not on the Trail. And certainly not in the mountains.
We really must think more about limiting our use and the proper disposal of them.
All of us have a duty to dispose of them efficiently. I suggest Trail Runners need to use just One (or none at all if they are using bottles or a drinks bladder). And race organsiers have a duty to recycle plastic cups (and other litter where possible)
Helping at events is great fun, and so many runners are very cheery and grateful ... but marshalls are not there to go chasing after your wind borne cups. One of the thankless and unseen task of any event organiser is clearing away bags and bags of rubbish. Infact, pre and post-race work is not glamorous and hard work!
Ok, so it's not about the cost of the cup, but clearing away and managing a dozen or so sticky bin bags, full of half sucked Gels, banana skins, someone elses left over sandwiches, discarded socks.. and a lot worse sometimes. By sorting that rubbish with The Hunble Plastic Cups stacked neatly, plastic bottles crushed, real rubbish separated, the volume is is sort into perhaps 10% of the original mess, and the majority of it can be recycled quickly and very easily. Naturally, there is a cost saving to use all here too!
It's a culture thing - Road races litter with cups. A well managed trail race drinks station with limited cups. Or a fell race with a photo of a stream - You choose!
Joe
We all enjoy getting out to wonderful places, and taking in some great scenery but I'd wish some racers would think more about their use of the humble plastic cup. No - this isn't a rant about litter - but just a 'Heads Up' to think about how you use plastic cups as you fly by drinks stations, AND more importantly what happens once you've gone.
Ok - it might be acceptable to grab a cup or two, drink some water, throw some on over your head - then drop to on the floor in a road race, but not on the Trail. And certainly not in the mountains.
We really must think more about limiting our use and the proper disposal of them.
All of us have a duty to dispose of them efficiently. I suggest Trail Runners need to use just One (or none at all if they are using bottles or a drinks bladder). And race organsiers have a duty to recycle plastic cups (and other litter where possible)
Helping at events is great fun, and so many runners are very cheery and grateful ... but marshalls are not there to go chasing after your wind borne cups. One of the thankless and unseen task of any event organiser is clearing away bags and bags of rubbish. Infact, pre and post-race work is not glamorous and hard work!
Ok, so it's not about the cost of the cup, but clearing away and managing a dozen or so sticky bin bags, full of half sucked Gels, banana skins, someone elses left over sandwiches, discarded socks.. and a lot worse sometimes. By sorting that rubbish with The Hunble Plastic Cups stacked neatly, plastic bottles crushed, real rubbish separated, the volume is is sort into perhaps 10% of the original mess, and the majority of it can be recycled quickly and very easily. Naturally, there is a cost saving to use all here too!
 |
| This was actually a 100km Commonwealth drinks station ... not really typical of what I mean |
The
bit about sorting generally and stacking cups, crushing cans, etc really does work. I often come home after my events or others I've worked on, with just one small bag of genuine proper rubbish and two
or three bags of ready sorted cans and plastic, which can be taken straight to any recycling centre. The alternative is a dozen stick big bins that go into landfill, often at an additional expense.
So - Please just remember this - If you using a cup, use just ONE - then stack with the empties
I can feel a full article / blog on this: eco friendly trail and mountain running.
No Worries,
Joe
Tuesday, 17 September 2013
C2C Adventure Race - 'A Baptism of Fire'
Pete Keron undertook his first Adventure Race, teaming up with the experienced pairing of Jill Eccleston and Sharon McDonald, in the NAV4 Adventure Race Team. Pete is a very experienced elite 'paddler'.. with some interesting observations during his 'Baptism of Fire':
My first experience of adventure racing was a bit of a baptism of fire for someone who has specialised in short (20-40 minute) time trials. Jill asked me if I would be part of the team for the coast to coast race and it sounded like it could be fun, although as the start of the race approached, it seemed less and less so! I was daunted by the combinations of events; the transition between running & cycling is physically hard but the transition from canoeing to running (and vice versa) can be excruciating. It is really easy for legs to go to sleep in the boat and trying to run on sleepy legs is only funny for anyone watching.
As the event approached the ladies impressed upon me more and more forcefully how it was a short, fast event…. the word ‘Sprint’ was even used. This was amusing to me because anything over 2 minutes is generally regarded at predominantly aerobic, but Jill and Sharon were dead serious and I had to ‘gulp’ hard when I realised the extent of the commitment they were expecting on each of the stages. My trump card (my only trump card) was that I was an experienced paddler and a bit of a rarity in the world of adventure racing. The girls put faith in my ability to paddle fast and make good tactical decisions about boat choice and racing strategy.
Unfortunately the very first leg was a paddling leg and turned out to be a tactical disaster! We used a marathon racing K2 for the paddling sections and although this is exceptionally fast on flat water, it is extremely unstable. We paddled quite easily away from most of the field off the start line, but as the waves got bigger, I was gripping the paddles harder and harder. The waves got bigger and the narrow bow of the boat was burying with almost every wave. Each crest was coming over our decks and before long we took on water, after which point a capsize was almost inevitable. We managed to save it a few times but in the end we fell in about 2 minutes shy of the finish line and 100m from the shore. I remember thinking that it wasn’t such a bad swim, but I am quite used to swimming and only afterwards did it occur to me how traumatic it must have been for Jill who put her faith entirely in me and had to suffer the unfamiliar feeling of battling against wind and waves just to get to the shore.
Jill and Sharon set off on the next bike leg and I had time to regroup, empty the boat and get ready for the next paddling leg. The girls rolled quickly into the second transition and we set off up Crummock Water. The waves were straight and small here and although the field had started to string out, we did manage to pass a few crews. Especially on the portage between lakes, where we easily shouldered our 14kg boat and trotted past a couple of teams struggling with heavy boats and tired arms. The run over Robinson, Dale Head and Cat Bells was hard work but incredibly enjoyable, and aside from the constant feeling of impending cramp, the swim across the cool lake was an absolute joy after so much heat and stress. If ever there was a better recipe for cramp than a 2.5 hour fell run followed by a dip into a cold lake then I would like to know - we must have looked like a right bunch, as one after another the competitors seized up, clutching hamstrings or groaning in agony falling victim to the cramp monster.
Up until this point I had scarcely noticed the support team, but once we had finished their contributions suddenly became really obvious. Graham and Joe had calmly given us absolutely everything we had needed exactly when we had needed it all day and once we finished they were on hand for food, rehydration, results analysis, moral support and advice, not to mention the pitching of tents! The sign of a strong support team must be exactly that - unnoticed during the race and dependable after it. The fact that our transition times were consistently around (or under) three minutes is a testament to their skill, knowledge and organisation.
Day Two was probably the hardest day for me (or so I thought!) as I had a back to back paddle along thirlmere, run over Helvellyn and then paddle along Ullswater. But it turned out to be by far the most enjoyable, easing along a placid lake, running through the mist over a beautiful hill (and loving the steep and challenging descent down Swirral edge) and then gliding along Ullswater. In fact by the time we got to Ullswater I was starting to feel rather jaded, but Jill was pushing the boat forward and we overtook the whole field (including the overall leaders!) which gave us a great feeling and so we were the first team out of the lake and the girls set off on their bikes to Kirkby Stephen.
More moral support arrived at Kirkby Stephen as Craig, Edie and Connie came to cheer Jill on and Jules and Bram arrived in style in the caravan to look after me, and how gratefully received was their company after the brutal practicality of tactical advice, nutritional instructions and clock watching of Joe and Graham! First thing on day three was a run over the nine standards where Sharon clearly had ghosts to lay to rest from 2011 when she got lost. The conditions couldn’t have been more challenging with the clag down, indistinct paths and intricate navigation, but Sharon was right on the money as we charged over and down to the transition without so much as a moment’s indecision.
Day Three was a relatively easy day with only three stages, but the final one was nearly the undoing of me! Jill and I set off on a 28 mile road cycle into Northallerton. With Jill having done the previous cycle leg, it made sense for me to do some towing (being on a road bike and having fresh bike legs) but having never done this before I was unable to anticipate the ‘husky dog’ response that towing seemed to trigger in me! for almost all of the 28 miles I seemed to be grafting and working and flaying myself down to the bone, and by the time day three ended, I was in pieces.
Day Four proved rather pointedly that the exhaustion was not due to the towing but the accumulated fatigue! Jill had removed the tow because it was actually rather stressful to hang on (travelling at 30mph only 18 inches from my back wheel) but I hadn’t realised it was no longer there and so when it felt like I was towing, but in actual fact I was just a bit weak and struggling up the hills into the wind I had a road to damascus moment where I realised that yesterday the towing effect had been minimal and in actual fact Jill was whipping along just nicely without it!
Next came a hilly run over Carlton Bank with Sharon and she was on form again, running strongly on both hills and the flat. in anticipation of the long bike leg coming up (and because I was knackered) she even towed me up some of the hills… past several other teams, one of whom commented on the comical scene (the 6ft tall 35 year old man, with his hand on the bum bag of the 40+ year old, 5 ft 6 woman) “...hang on a minute, I thought he was pushing you, but actually you’re dragging him along!”. This moment fairly typified the teams performance and competing with two women and one man competitively against formally sponsored teams with two men and one woman shows the strength and outright performance of Jill and Sharon.
The penultimate leg of the race was a long bike ride incorporating a fast off road section and then a road section. Jill opted for knobbly tyres on her mountain bike and I rode landcruisers on my cross bike. To my utter amazement, even on the road sections, Jill rode hard and strong all the way and I rarely had to even look up to check she was there! Even on the road sections where the bike was probably 50% heavier than mine and the tyres must have made it feel like treacle, she was still tapping along at 16-18 mph, which considering the preceding three days was a very humbling thought.
At the end of this leg I felt no fatigue, just incredible satisfaction at an arduous race completed and a great sense of camaraderie with my new teammates and the other competitors I had got to know over the course of the three days. Jill on the other hand had to get out and complete the final leg of a 10 (ahem) km run along the coastal path to Robin Hoods Bay with Sharon. a particularly brutal stage to end with, for anyone who has experienced the unending undulations and been surprised by an unexpectedly hot and sunny day!
The girls finished after scything through the field and ending the race on a very strong note, and only a minute behind the team in front. Normally this would have been a frustrating gap but on the occasion the enjoyment of the race and the overall performance of the team left me feeling nothing but achievement.
A great event brilliantly thought through and run. A great team to race with and some fantastic support from Joe, Graham, Craig, Jules and all the children. Thanks to everyone for their support and I hope everyones experience was as positive as mine!
My first experience of adventure racing was a bit of a baptism of fire for someone who has specialised in short (20-40 minute) time trials. Jill asked me if I would be part of the team for the coast to coast race and it sounded like it could be fun, although as the start of the race approached, it seemed less and less so! I was daunted by the combinations of events; the transition between running & cycling is physically hard but the transition from canoeing to running (and vice versa) can be excruciating. It is really easy for legs to go to sleep in the boat and trying to run on sleepy legs is only funny for anyone watching.
As the event approached the ladies impressed upon me more and more forcefully how it was a short, fast event…. the word ‘Sprint’ was even used. This was amusing to me because anything over 2 minutes is generally regarded at predominantly aerobic, but Jill and Sharon were dead serious and I had to ‘gulp’ hard when I realised the extent of the commitment they were expecting on each of the stages. My trump card (my only trump card) was that I was an experienced paddler and a bit of a rarity in the world of adventure racing. The girls put faith in my ability to paddle fast and make good tactical decisions about boat choice and racing strategy.
Unfortunately the very first leg was a paddling leg and turned out to be a tactical disaster! We used a marathon racing K2 for the paddling sections and although this is exceptionally fast on flat water, it is extremely unstable. We paddled quite easily away from most of the field off the start line, but as the waves got bigger, I was gripping the paddles harder and harder. The waves got bigger and the narrow bow of the boat was burying with almost every wave. Each crest was coming over our decks and before long we took on water, after which point a capsize was almost inevitable. We managed to save it a few times but in the end we fell in about 2 minutes shy of the finish line and 100m from the shore. I remember thinking that it wasn’t such a bad swim, but I am quite used to swimming and only afterwards did it occur to me how traumatic it must have been for Jill who put her faith entirely in me and had to suffer the unfamiliar feeling of battling against wind and waves just to get to the shore.
Jill and Sharon set off on the next bike leg and I had time to regroup, empty the boat and get ready for the next paddling leg. The girls rolled quickly into the second transition and we set off up Crummock Water. The waves were straight and small here and although the field had started to string out, we did manage to pass a few crews. Especially on the portage between lakes, where we easily shouldered our 14kg boat and trotted past a couple of teams struggling with heavy boats and tired arms. The run over Robinson, Dale Head and Cat Bells was hard work but incredibly enjoyable, and aside from the constant feeling of impending cramp, the swim across the cool lake was an absolute joy after so much heat and stress. If ever there was a better recipe for cramp than a 2.5 hour fell run followed by a dip into a cold lake then I would like to know - we must have looked like a right bunch, as one after another the competitors seized up, clutching hamstrings or groaning in agony falling victim to the cramp monster.
Up until this point I had scarcely noticed the support team, but once we had finished their contributions suddenly became really obvious. Graham and Joe had calmly given us absolutely everything we had needed exactly when we had needed it all day and once we finished they were on hand for food, rehydration, results analysis, moral support and advice, not to mention the pitching of tents! The sign of a strong support team must be exactly that - unnoticed during the race and dependable after it. The fact that our transition times were consistently around (or under) three minutes is a testament to their skill, knowledge and organisation.
Day Two was probably the hardest day for me (or so I thought!) as I had a back to back paddle along thirlmere, run over Helvellyn and then paddle along Ullswater. But it turned out to be by far the most enjoyable, easing along a placid lake, running through the mist over a beautiful hill (and loving the steep and challenging descent down Swirral edge) and then gliding along Ullswater. In fact by the time we got to Ullswater I was starting to feel rather jaded, but Jill was pushing the boat forward and we overtook the whole field (including the overall leaders!) which gave us a great feeling and so we were the first team out of the lake and the girls set off on their bikes to Kirkby Stephen.
More moral support arrived at Kirkby Stephen as Craig, Edie and Connie came to cheer Jill on and Jules and Bram arrived in style in the caravan to look after me, and how gratefully received was their company after the brutal practicality of tactical advice, nutritional instructions and clock watching of Joe and Graham! First thing on day three was a run over the nine standards where Sharon clearly had ghosts to lay to rest from 2011 when she got lost. The conditions couldn’t have been more challenging with the clag down, indistinct paths and intricate navigation, but Sharon was right on the money as we charged over and down to the transition without so much as a moment’s indecision.
Day Three was a relatively easy day with only three stages, but the final one was nearly the undoing of me! Jill and I set off on a 28 mile road cycle into Northallerton. With Jill having done the previous cycle leg, it made sense for me to do some towing (being on a road bike and having fresh bike legs) but having never done this before I was unable to anticipate the ‘husky dog’ response that towing seemed to trigger in me! for almost all of the 28 miles I seemed to be grafting and working and flaying myself down to the bone, and by the time day three ended, I was in pieces.
Day Four proved rather pointedly that the exhaustion was not due to the towing but the accumulated fatigue! Jill had removed the tow because it was actually rather stressful to hang on (travelling at 30mph only 18 inches from my back wheel) but I hadn’t realised it was no longer there and so when it felt like I was towing, but in actual fact I was just a bit weak and struggling up the hills into the wind I had a road to damascus moment where I realised that yesterday the towing effect had been minimal and in actual fact Jill was whipping along just nicely without it!
Next came a hilly run over Carlton Bank with Sharon and she was on form again, running strongly on both hills and the flat. in anticipation of the long bike leg coming up (and because I was knackered) she even towed me up some of the hills… past several other teams, one of whom commented on the comical scene (the 6ft tall 35 year old man, with his hand on the bum bag of the 40+ year old, 5 ft 6 woman) “...hang on a minute, I thought he was pushing you, but actually you’re dragging him along!”. This moment fairly typified the teams performance and competing with two women and one man competitively against formally sponsored teams with two men and one woman shows the strength and outright performance of Jill and Sharon.
The penultimate leg of the race was a long bike ride incorporating a fast off road section and then a road section. Jill opted for knobbly tyres on her mountain bike and I rode landcruisers on my cross bike. To my utter amazement, even on the road sections, Jill rode hard and strong all the way and I rarely had to even look up to check she was there! Even on the road sections where the bike was probably 50% heavier than mine and the tyres must have made it feel like treacle, she was still tapping along at 16-18 mph, which considering the preceding three days was a very humbling thought.
At the end of this leg I felt no fatigue, just incredible satisfaction at an arduous race completed and a great sense of camaraderie with my new teammates and the other competitors I had got to know over the course of the three days. Jill on the other hand had to get out and complete the final leg of a 10 (ahem) km run along the coastal path to Robin Hoods Bay with Sharon. a particularly brutal stage to end with, for anyone who has experienced the unending undulations and been surprised by an unexpectedly hot and sunny day!
The girls finished after scything through the field and ending the race on a very strong note, and only a minute behind the team in front. Normally this would have been a frustrating gap but on the occasion the enjoyment of the race and the overall performance of the team left me feeling nothing but achievement.
A great event brilliantly thought through and run. A great team to race with and some fantastic support from Joe, Graham, Craig, Jules and all the children. Thanks to everyone for their support and I hope everyones experience was as positive as mine!
Monday, 9 September 2013
Open Adventure C2C Race report from Jill Eccleston
22/8/13 6pm Upon arrival at the sleepy village
of Stainton we found TD
(team director) Joe Faulkner all ready for action.
After a slight lack of nuts situation, thanks to our team mathematician getting his calculation wrong, the lads soon fettled the kayak carrier with a bit of extra strapping and we headed off to St Bees. Conditions upon arrival were amazingly mill pond like and I prayed that they would remain so until kick off next day at 10am
Our non-standard two girls one boy team set off for the first stage to find the atmosphere at the harbor at Whitehaven the next morning was buzzing as teams did their last minute faffing prior to launch. Lining up on the grid, Pete's tactic of not getting to near the front and setting off steady soon changed as we realized the starting boys were very close together. So pretty much at the front of the bunch we were off, hoping not to get hit in the early few metres as the teams headed out of the harbor. The swell seemed relatively calm and we continued to make great progress soon ending up with a certain male solo trailing in our wake. ‘I bet your glad its as calm as this in that thing’ he commented, trying to relax my butt cheeks but not daring too look back, apart from sideways at the safety boat that also had a camera man on board, ’Smile’??!! I was trying..
Several more miles around the coast line down towards St Bees and the breakers just kept getting bigger and bigger and I could feel the water slapping on my calves as we fought to keep the boat upright. I had never thought that I could wish for a first stage of a race to be over as much as this one…Then we could see it, the pink transition flag only 500 metres away, we went wider to try and surf in but the river racing machine had taken too much water in, and was impossible to maneuvere so out we popped to see the male solo take the lead. Arghhh, spray deck lost, must keep hold of the carbon paddle and swim for it…Pete quickly emptied the boat. Soon at the shore which unfortunately consisted of very big barnacly/sea weed covered rocks that you could not see until so had slipped and lacerated yourself on them. We trotted into transition with badly bleeding shins and lots of salt water in every orifice. Quick dib in and over to the bikes to get ready for the next bike stage over to Buttermere. Sharon spent the first half and hr listening to me waffle on in my state of shock about the whole first stage experience and how I would never again paddle in what looked like a calm sea.. Several miles along the disused railway path I had forgotten I was running on slicks and for the 2nd time that morning another slide off on a gravelly bend, lucky for Sharon following close behind she was riding Graham’s new bike with shit hot brakes so she did not park her bike in my accommodating rear!
A great bridleway down past Loweswater and we were into transition ready for my 3rd and final stage of the day. A paddle across a fairly choppy Buttermere with a very slick portage just carrying the light weight machine on our shoulders was so nice, getting the exit from the lake right this time and overtaking teams who were faffing with trollies. Crummock did not take long and the batten was handed over to Sharon and Pete for the final 2 stages of day 1. Consisiting of quick trot over Robinson and Dale Head down Catbells to Derwent for a 400 swim, then last few k trot into Keswick. Support crew loaded up the boat and gear whilst I got dry kit on and took some time to clean the barnacle rash just in case…I love sudocrem…
Tents pitched at the FC and trainers dropped at the Lake side we waited in the market place anxiously watching the dots. Pete had dived into Derwentwater and loved the swim but Sharon had got bad cramp in her calf so she held on to his ankle for assistance, good team work and great result, fifth team at the end of day one
Day 2
Sharon and Jill set off on bikes at 8am a steady climb out of Keswick and then onto the dual carriage way down to Thirlmere. Rushing the exchange of bikes for paddling gear the girls made their worst ever transition so far as Sharon cycled off back to the van with the tracker and mandatory kit bag, luckily only costing us a minute thanks to Joe remembering in time! The lake was pretty calm so again we made up time only just giving the support crew chance to round to the other end. In transition we stuffed various bits of food into Pete’s mouth (he was getting used to us know you could tell) as he took of all his wet gear for his 2nd run of the wknd the team looked lively as they headed off up Helvelyn. Plenty of time for support to get round to Patterdale whilst I prayed again for more calm water on Ulswater hopefully allowing a more relaxed paddle stage, still in shock after the sea stage sorry.. Upon arrival we yet again shoved various gels and items of sustenance into Pete’s cake hole for his final paddle of the wknd and stage of the day. Great, the river was higher than 2011 so we managed to fly all the way down into the lake overtaking several teams along the way, ‘Sally was that you tipping out of your boat, surely now’? As the end of the lake came into sight Pete said ‘I’m about done’ and I replied ‘you’re not done until we hit that river bank Mr’, only a 5 more minutes nearly there..
A slick transition assisted by all team and support crew (down to sub 3 mins now!) and the girls were off on the final 28 mile stage to Kirby Stephen, first off road to Askham and then picking off the lovely villages one by one. The sign saying 7 miles to go was a big fat porky pie but we pushed onto the market square to finish a great stage and still holding onto 5th place in our category. The Eccleston support crew arrived to take over from Joe. We all enjoyed a fine fish and chip supper on the main street and listened to his calming ‘just keep it simple’ philosophy…and a few cheeky ales…oh and yes a glass of wine..to help us sleep obviously
Day 3
The clag was down and parrots perched on the chimney stacks of houses in the market square (a but freaky) we waved off Pete and Sharon as they set off over the Nine Standards. Graham and I soon arrived at a very chilly Ravenseat, hats and gloves on to watch the teams come in and get Sharon’s kit ready for the next off road bike stage to Castle Bolton. They had clearly overtaken several teams even after some falls in the bogs, doh! Transition down to nearer 2 minutes now..It took a while for Sharon’s legs to come round and the gels to kick in so I took great pride in being able to tow my teamie, (as this does not happen very often). Some great riding and great to see Alex, Kerry and the boys along the way. Turning off after Crackpot, what a great place name, makes me smile after time I whizz past it. Here we over took the foreign lads who were very amused when Sharon’s pace picked up on the 1 in 4 climb and then realized why when they saw the size of the very chilled out bull to our right…she was off again and no more towing required thank goodness. Picking off teams quietly away we arrived in Castle Bolton where again the support team changed wheels/shoes and fed me ready for the final 30m road stage of the day. Pete’s first time to tow and tow he did as we got our heads down on the straight, flat roads into Catterick. A sharp right soon after took us onto a bridleway where I was glad for my slicks on the MTB and relieved for Pete that his new wheels would bare up under the pressure. Whizzing through the hamlets we arrived in Northallerton to find sunshine and smiles all round. Another fantastic stage to end the day. A lovely meal at Pizza Express with the families and now Pete’s support squad Jules and Bram had caught up with us again which was really nice as my girls went into full on mothering mode…
Day 4 the final push – Pete and I raced out of the town and a quick 10 mile road ride in 41 minutes shaving 6 mins of the 2011 time got us off to a great start. Quickly dispatched into his running stuff we saw them off and loaded up the van and headed round to Clay Bank. Again they came in front of teams who had gone off before us earlier in the day…others were fading whilst we were just gently injecting the pace knowing only a few hrs of this craziness remained…Edie was in full on transition mode making sure maps, gels, laces bla bla bla were sorted before Pete and I were off up a nasty steep set of gnarly steps for several hundred metres, this where I wished I had a carbon bike! Then came the fastest most exciting off road ride of my life, not on tow but so focused on staying on Pete’s wheel along the cinder paths and trying not to get grit etc in my mouth…We passed the team in 4th place which felt brill as were only half way into the 30 mile stage. Then bang 5 minutes later a pinch puncture on the x bike. The fastest pit stop I have ever done and a result got the friggin gas canister to work for a change, but bugger that team over took us again. Carefully back onto the road as no more tubes or canisters in stock (school boy error!) The final 10 miles with some challenging climbs struggling to keep my front wheel down with Pete totally wired yet coming back down to help push me up…then he nearly ended up on a car bonnet..christ I just want to get my running shoes on I said, ’You’re a nutter’ he replied, ‘But I haven’t run all wknd’ I huffed back… Another sub 2 minute transition back into running stuff, hat on as the sun was scorching now.. Seconds later the towing aid was out (will use bungee next time!) and I hooked on. A mile or so of climb on the road taking a few scalps on the way then onto the coastal path for the final 10k, whoever said that was definitely fibbing more like 14! On and on and on, ‘you’re not talking to me are you ok’,’ I’ll tell you if I am not!!…’Easy’ through the kissing gates with the tow or we might have too snog! The yellow jersey was getting ever nearer but surely she would arrive at the finish before us?…No way!! You could still see the dots heading round the coastline further on. @Were coming through Sally on your right!! ‘Go Girls’ well go Sharon, like a freight train…’why is that lady towing that lady mummy’ we heard the kids on the path ask. Just keep picking your feet up a face plant on tow could be messy and then a diversion omg can’t manage much more of this, and then at last the end of the path and Pete ready to run the final few hundred yards with us down to the finish…we had made it to Robin hoods bay, what a journey, what a team for our first event together and what a place to end up. Photos, medals and a brief wobbly moment as I nearly fell down the banking and took the scaffolding with me…Finally a gentle stroll down to the sea with the kids and support crew for a sensible recovery paddle (not in a boat again don’t worry) stage.
For anyone who has not tried this type of adventure race it is a great way to get into the sport. If you get a decent support crew lined up and recce the runs, that’s all you need to do prior to setting off. One chap who entered this year after seeing the 2011 event on TV was fundraising for his daughter with diabetes and was out for 12hr days now that what I call value for money, good on you mate!!
Looking forward to racing with Pete again, just hope Sharon and I haven’t put him off too much with being shall we say a tad bossy??!!
Huge thanks again to Joe Faulkner for helping keep us calm and washing our duds for us at the end of day 2 now that’s what I call support.!!. Also to our respective partners and family for coming along to the finish is was even more special to have you all there. Who’s on for 2015 then?!
Jill
Tuesday, 13 August 2013
Lessons Learnt - Lakeland 100 postscript
Short and succcinct, this posting, following on from Lakeland 100 Parts One & Two....
Lessons Learnt:
1) Complacency - You are only as good as your recent training. Road Bike mileage is no substitute for time out on your feet. Unfortunately, the heatwave conditions of the preceeding few weeks led me to getting out and riding some epic rides ... which was great fun but didn't do much for my running legs. Hence, the cramps and early stiffening. No excuses here, just pure fact.
Having said that, skills and experience got me to the end in reasonable shape and time.
2) Speed Kills - I've said it countless times, but this time I (intentionally) pushed the speed just a little too fast and it proved that this is very true. Correct pacing is paramount in any race, whatever the length.
It was a good experience 'running' with Sharon for 70 miles, and knowing I was pushing my pace out a wee bit, but don't try and keep up with her ... she's one tough cookie! But, I'll be fit to keep up with her for Dark Mountains.
3) Ultra Running is 50% mental, 25% physical and 25% all you can eat.... 'nuff said. I could probably have done with a couple more bits of pizza or one of Sharon's excellent Massive Tuna Mayo Baps in the first half. Once we'd picked up our half way drop bags, with the forementioned goodies, I was much happier.
4) Hillskills are essential for successful completion, especially in poor weather. Recce-ing of the course is very useful but to dis-regard 'Hillskills' - navigation, hillcraft, nutrition, gear selection, use and application is a core skill.
4) My gear worked marvellously (with the exception of the stinky drinks bottle!) Many have asked for my gear list so here goes:
Shoes - La Sportiva Raptor. A vastly under-rated shoe
Much of my running is done in Inov-8 315's but for an event of such length and with such hard trails a big heavy runner like me needs so more support/protection and cushioning. Hence, the Raptor has served me well for the past few years.
Socks - Smartwool 'Outdoor' - Thick woolly ones.
Sac - Inov-8 Race 20 - Light and simple, no gimmicks. Hipbelt pockets, side zip pocket for medium sized bottle, or folded up 1litre platypus. Plenty big enough for such an event.
Waterproof - Montane Atomic - Midweight and properly waterproof / durable jacket. Proper peaked hood and 'features', including two massive pockets for goodies, map, torch. pizza, water bottle.
Overtrousers - Montane Minimus - Light and a good fit. Not often worn, but when they are needed they are good enough. Fearful that they will wear quickly being so light.
Headtorch - Petzl Myo RXP - must be market leader. Does all you need, batteries will last all night on low/medium. Or use 'High' when needed, and carry AND USE spare Lithiums to maintain maximum output. I'm actually currently using / testing a Petzl Nao, and will report on this very clever torch soon.
Shirt - White Endura 'Humvee' Cycle shirt due to the heat. Rear pockets useful too! White colour very beneficial.
Base Layer - Helly Hansen Lifa, long sleeved and well proven.
Base Legs - Helly Hansen Lifa ..... ditto. Just don't tell the fashion police ... Do I care?
Warm Layer - Haglofs microfleece gilet - very warm for it's weight due to a good fit. Would be needed if I was incapacitated.
Gloves - in good weather, Berghaus Power-Stretchlite.
Hat - Buff for cold, Peak Inov-8 cap for sun and rain protection.
On the matter of clothing I finished at 2.00am in heavy ran wearing shorts and cycle shirt, and the Montane Atomic jacket. There had been no need to put on extra layers until I finished.
Drinks Bottle - Platypus 1 litre collapsible bottle with a sports cap
I've used these (1 litre, 1/2 litre and even 2 litre) for most of my running, mountaineering adventures. The fact that they fold down and can be squashed into any shape means you don't get any slushing about. And, 'Yes', you can get a Nuun tablet or similar in my breaking it in half. Powders are a bit more tricky, but a small funnel helps in stage races. Pre-loading a number of these with powder can work very well, too.
Compass - Silva - Field 7
Emergency / First Aid / Misc
First aid is very personal, and I won't go into detail. My emergency kit includes a Petzl e+Lite emergency mini-strobe lamp, a Adventure Medical Foil Survival Bag, a 'Simple Phone' - Nokia 100 PAYG - so much lighter than a smart phone and with amazing battery life for when you need it in an emergency. .
Ok that's enough gear geeking. I could write much more on how to use this stuff but that could from another blog post. Furthemore, just having the gear is no substitute for good 'hillskills', so please do think carefully about what you carry and why, along with the skills you have. Please consider investing a bit of time, money and headspace on upgrading your skills for safe, effective and an improved performance on the trails and in the mountains. Take a look at NAV4 Adventure or our facebook page for more info.
And finally, Have fun, be safe ... and enjoy our wonderful mountains.
Joe
Lessons Learnt:
1) Complacency - You are only as good as your recent training. Road Bike mileage is no substitute for time out on your feet. Unfortunately, the heatwave conditions of the preceeding few weeks led me to getting out and riding some epic rides ... which was great fun but didn't do much for my running legs. Hence, the cramps and early stiffening. No excuses here, just pure fact.
Having said that, skills and experience got me to the end in reasonable shape and time.
2) Speed Kills - I've said it countless times, but this time I (intentionally) pushed the speed just a little too fast and it proved that this is very true. Correct pacing is paramount in any race, whatever the length.
It was a good experience 'running' with Sharon for 70 miles, and knowing I was pushing my pace out a wee bit, but don't try and keep up with her ... she's one tough cookie! But, I'll be fit to keep up with her for Dark Mountains.
3) Ultra Running is 50% mental, 25% physical and 25% all you can eat.... 'nuff said. I could probably have done with a couple more bits of pizza or one of Sharon's excellent Massive Tuna Mayo Baps in the first half. Once we'd picked up our half way drop bags, with the forementioned goodies, I was much happier.
4) Hillskills are essential for successful completion, especially in poor weather. Recce-ing of the course is very useful but to dis-regard 'Hillskills' - navigation, hillcraft, nutrition, gear selection, use and application is a core skill.
4) My gear worked marvellously (with the exception of the stinky drinks bottle!) Many have asked for my gear list so here goes:
Shoes - La Sportiva Raptor. A vastly under-rated shoe
Much of my running is done in Inov-8 315's but for an event of such length and with such hard trails a big heavy runner like me needs so more support/protection and cushioning. Hence, the Raptor has served me well for the past few years.
 |
| Inov-8 15, (20 has side pockets), Raptors and Platypus. |
Socks - Smartwool 'Outdoor' - Thick woolly ones.
Sac - Inov-8 Race 20 - Light and simple, no gimmicks. Hipbelt pockets, side zip pocket for medium sized bottle, or folded up 1litre platypus. Plenty big enough for such an event.
Waterproof - Montane Atomic - Midweight and properly waterproof / durable jacket. Proper peaked hood and 'features', including two massive pockets for goodies, map, torch. pizza, water bottle.
Overtrousers - Montane Minimus - Light and a good fit. Not often worn, but when they are needed they are good enough. Fearful that they will wear quickly being so light.
Headtorch - Petzl Myo RXP - must be market leader. Does all you need, batteries will last all night on low/medium. Or use 'High' when needed, and carry AND USE spare Lithiums to maintain maximum output. I'm actually currently using / testing a Petzl Nao, and will report on this very clever torch soon.
Shirt - White Endura 'Humvee' Cycle shirt due to the heat. Rear pockets useful too! White colour very beneficial.
Base Layer - Helly Hansen Lifa, long sleeved and well proven.
Base Legs - Helly Hansen Lifa ..... ditto. Just don't tell the fashion police ... Do I care?
Warm Layer - Haglofs microfleece gilet - very warm for it's weight due to a good fit. Would be needed if I was incapacitated.
Gloves - in good weather, Berghaus Power-Stretchlite.
Hat - Buff for cold, Peak Inov-8 cap for sun and rain protection.
On the matter of clothing I finished at 2.00am in heavy ran wearing shorts and cycle shirt, and the Montane Atomic jacket. There had been no need to put on extra layers until I finished.
Drinks Bottle - Platypus 1 litre collapsible bottle with a sports cap
I've used these (1 litre, 1/2 litre and even 2 litre) for most of my running, mountaineering adventures. The fact that they fold down and can be squashed into any shape means you don't get any slushing about. And, 'Yes', you can get a Nuun tablet or similar in my breaking it in half. Powders are a bit more tricky, but a small funnel helps in stage races. Pre-loading a number of these with powder can work very well, too.
Compass - Silva - Field 7
Emergency / First Aid / Misc
First aid is very personal, and I won't go into detail. My emergency kit includes a Petzl e+Lite emergency mini-strobe lamp, a Adventure Medical Foil Survival Bag, a 'Simple Phone' - Nokia 100 PAYG - so much lighter than a smart phone and with amazing battery life for when you need it in an emergency. .
Ok that's enough gear geeking. I could write much more on how to use this stuff but that could from another blog post. Furthemore, just having the gear is no substitute for good 'hillskills', so please do think carefully about what you carry and why, along with the skills you have. Please consider investing a bit of time, money and headspace on upgrading your skills for safe, effective and an improved performance on the trails and in the mountains. Take a look at NAV4 Adventure or our facebook page for more info.
And finally, Have fun, be safe ... and enjoy our wonderful mountains.
 | |
| Rewards / Recovery ! |
Joe
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