1. Key Steps To successfully Completing Oxfam Trailwalker

2. Team Work Challenge of Trailwalker is to cross the line as a team Important to train and plan together Set yourselves realistic goals Assess and reassess these goals during training

3. Fitness regular cardio exercise essential hill climbing especially important if no time during week, incorporate exercise into lifestyle in any event, at least once a week, do “trailwalker” type of exercise no excuses!

4. Trail Training each part of trail at least once during training at very minimum, do start of stage 3 to end of stage 8 familiarity will help pace self and give ideas of timing watch supplies/ weather for training may assist to do some night practice peak 3-4 weeks before event, then taper down

5. Kit & Supplies Clothing – comfortable and well worn as against “style” Shoes – avoid heavy boots Equipment – consider all likely weathers. Torches, bulbs and batteries most important Food and Drink – do not rely solely on that supplied for event

6. Nutrition Test different foods/drinks in training Most important to keep hydrated and fed Bars/gels Water v. Sports drinks Will lose appetite Plain, easy to digest food often best

7. Preparation Ensure you are well rested and not stressed in advance of the event Use Common sense Diet important Team Dinner before Event Trying to sleep the night before!

8. Attitude 25% Fitness: 75% Attitude Right attitude to emotional ups and downs Pace yourself in early stages and ignore other teams DON’T PANIC! regular short rests better than fewer longer rests good attitude to hills

9. Finishing as team Work together during the event Support each other Don’t run ahead to check points Regular checks to make sure team is together – particularly at night if one member lagging, fittest member should stay with them

10. SUPPORT

11. Why do you need a support team? Trailwalker is more challenging than most people imagine Anything to alleviate pain/exhaustion helps Very much part of the team and not an “optional extra”

12. What is a support team? Carries supplies (food/clothing) Acts as support/ photographers and adds to team spirit Also preparation of food/ other supplies Medical/ psychological roles

13. Who can be support team? Numbers – ideally 3 to 5 (including driver) Must be organised/ trustworthy/ hardworking Previous trailwalker experience helps “Characters” also good, provided satisfy these requirements Rotating support team for longer times

14. Preparation When to start? Now Routes, points and times must be agreed together with “fall back” position Plan menu and resources at each point (particularly the earlier and busier stops) General organisation of supplies Support team’s own needs

15. Alternatives Try and avoid this but situation, if not possible:- No vehicle – still possible (e.g. taxi) but may need to restrict supplies Sharing with another team (provided similar schedule) Friends/ families to meet you at key points

16. Goals Good Preparation Good Training Good Teamwork Good Attitude and…