Mountain Challenges www.torijames.com tori’s tips for the top Mountain Challenges www.torijames.com

About Tori Tori James is the youngest British female and the first ever Welsh woman to climb to the summit of Mount Everest (May 07). Tori says “I’m really looking forward to the challenge, I’ve been to the top of each peak before but I’ve never had a view from the top of any of them due to bad weather! Sleep deprivation will be our enemy.”

Training & Fitness You need to easily be able to do a 5-6 hour walk in mountainous terrain including a significant height climb (approx 700 metres) – remember you will be doing this three times in 24 hours! Suggested Training: During the week, aim to increase your basic level of fitness -whatever you enjoy. Also try to strengthen your leg muscles by working out in a gym with cross trainers, step-up machines, treadmills, rowing and cycling machines. On weekends, get your walking boots on and get into the hills (Pen-y-Fan is perfect) – aim to do at least a 5 hour walk, and repeat on Sunday if you have time. Don’t forget to stretch all your muscles.

Kit & Equipment for the walk 25-35 litre day sack (with waist belt) Walking boots (must have ankle support) Walking socks (not cotton) Walking trousers /shorts (no jeans) T-shirt or long-sleeved top (should be wicking, not cotton) Fleece jacket Waterproof jacket AND trousers Hat & gloves (wool or fleece) Head torch (LED bulbs have the best battery life) Sun cream, sunglasses and sun hat Water bladder with drinking tube (2 litre) – so you can drink ‘on the go’ Walking poles (extremely useful for the descents, they will save your knees) Camera Personal first aid kit (inc personal medication, painkillers & blister treatment) Leaders only: map, compass, group shelter, group first aid kit, radios

TOP TIP: Make friends with your boots! It is very important that you wear in your walking boots NOW! The one thing that will make you most miserable during the Challenge will be blisters – make sure your walking boots don’t give you blisters! You are also “wearing in” your feet! If you don’t get them used to many hours of activity you will get bad blisters! To prevent blisters I often tape my feet up in advance with Compeed and then micropore over the top to keep the edges from catching on my socks.

Tips for getting to the top Slow & steady wins the race, maintain a constant pace and don’t over exert yourself on steep sections Walk as a group, not spread out across the mountain Drink plenty – little and often at a rate of about 0.5L per hour on the uphill (use isotonic drinks) Keep snacks (chocolate and sweets) handy If you think you’re developing a blister STOP and treat the it immediately with second skin or similar Try to sleep on the mini-bus!! Bring pillows/blankets.

Fundraising Set up a ‘Just Giving’ page and email your friends and family (don’t expect them to do it straight away, they’ll need a few reminder emails and a text message or phone call too!) Always carry a sponsorship form with you! Organise an event, people are more likely to part with their cash if they know they’re going to have a good time e.g. ball, dinner, disco, quiz night, mini sports tournament (e.g.table football) Hold a raffle, one BIG prize is enough plus chocolates!

Ben Nevis (1343 metres)

Scafell Pike (978 metres)

Snowdon (1085 metres)

Mount Kilimanjaro ( 5,895metres)

Cadair Idris (893 metres)

Pen y Fan (886 metres)

Good Luck!