Iceland trekInformation guide

12–18 July 2015

The eventJoin us in the land of the midnight sun as we take on the challenge of crossing the dramatic volcanic landscape of Iceland. Pass volcanic mountains, glaciers, hot springs, geysers and stunning waterfalls as we journey through the untouched natural wilderness. This beautiful, new trek will take your breath away – truly a once-in-a-lifetime adventure.

Please read through this booklet carefully and keep it safe so you can refer back to it. It should contain all the information you will need for the trek, but if you have any questions, please do not hesitate to contact the Challenge Events team by calling 020 7239 3164 or emailing challenges@gosh.org

Please make sure you have fully completed and returned all your medical and insurance forms. If you have any questions about this part of your registration, please contact Action Challenge on 020 7609 6695 or email events@actionchallenge.com

Instalment dates

Date12–18 July 2015

Total distance 83km

Fundraising target £3,000

Second deadline: 18 August 2015£750

First deadline: 8 May 2015 £2,250

Claim your 15% discount at Cotswold Outdoors!

Just quote our account number AF-GOSH-C3 when at the checkout.

Thank you so much for taking part in our seven-day Iceland fire and ice trek on behalf of Great Ormond Street Hospital Children’s Charity. We are so pleased that you are joining us and we really hope that you enjoy this challenge.

Welcome

We enjoy spectacular views over to Markarfljót gorge before our route descends through the long, steep valley of Thórsmörk between giant glaciers and raging rivers. Arriving into camp, we enjoy a welcome drink while taking in the dramatic landscape that has played host to our fantastic challenge over the last few days.

DAY Thórsmörk Thursday 16 July

5Trek length: 15kmItinerary

Iceland’s landscape has been carved over thousands of years by volcanic eruptions, glacial movement and wind and water erosion to create one of the most stark and beautiful vistas on earth. This trek covers a variety of terrains, crossing volcanos, glaciers, streams, desert-like passes and lush river valleys. The ever-changing landscape and terrain make this an unforgettable and challenging trip.

We meet our group at the airport in London and catch our flight to Iceland. On arrival into Keflavík airport we are met by our guides who are going to be with us over the next few days, before transferring to our refuge approximately three hours away in the beautiful Southern Highlands. We become acquainted with our new surroundings en route and enjoy views of lunar-like landscapes, including Hekla, Iceland’s most famous volcano. We arrive at our dormitory refuge in Landmannahellir, and in the evening we enjoy a welcome dinner. It will feel strange going to bed tonight, as there is almost 24-hour daylight in July – black-out eye masks are highly recommended!

We depart from Landmannahellir and trek across fields before skirting around the edge of glistening Lake Lodmundavatn. After lunch, our trail continues through magnificent lava fields scattered with large eerie boulders. We then drop down to a gorge and exit into a flat, sandy plain, and we trek along the shores of Lake Frostastaoavatn before ascending the penultimate hill. The last stretch of the day is a steep descent passing the geothermal pools for which this area is known. We will camp overnight at Landmannalauga.

After an early breakfast, we begin the next day of our challenge by trekking through lava fields and contrasting stark snow fields. Eventually, we reach Storihver, a huge hot spring set in the middle of a field of vents where we stop for some lunch. In the afternoon, we experience another change in landscape as we venture through glistening fields of black obsidiam rock all the way to our refuge at Álftavatn. After a long day, we can refresh with a swim in the nearby lake, or simply relax in our beautiful surroundings before settling down in the dormitory refuge.

Today we leave the rhyolite rock landscape and enter a glacial area, where we trek through steep gorges and along mountain trails, wading through cold streams that run off the mighty Mýrdalsjökull ice cap. All the while, we enjoy spectacular views of the vast dramatic landscape. In the afternoon, we make our descent to Hvanngil and on to Emstrur, where our camp and a hot drink await us.

DAY

DAY

DAY

DAY

Departure Sunday 12 July

Landmannalaugar Monday 13 July

Álftavatn Tuesday 14 July

Emstrur Wednesday 15 July

1

2

3

4

Trek length: 13.5km

Trek length: 25km

Trek length: 15km

On our final day of trekking in this geothermic wonderland, we start by hiking to the top of Valahnjúkur, a breathtaking viewpoint from which we can see a panorama of the Icelandic landscape. We walk along the river Markarfljót down to the canyon of Stakkholtsgjá, where our challenge ends! In the afternoon, we transfer two-and-a-half hours on a 4x4 bus back to Iceland’s quaint capital with its traditional whitewashed wooden buildings and brightly painted houses. On arrival into Reykjavík, we toast our achievement with a celebratory dinner at a downtown restaurant. Explore its vibrant nightlife and celebrate our achievements into the small hours. For our final night, we will stay in the Hotel Cabin in Reykjavík.

DAY Reykjavík Friday 17 July

6

We spend our last morning in the world‘s most northerly capital, surrounded by stunning mountains. It was elected in the past as one of the European Cities of Culture and you will have time to stroll around the city and experience the culture first-hand. We have the choice to explore the city or transfer out to the famous Blue Lagoon – one of Iceland‘s pools of pure, mineral-rich, geothermal seawater, set among fields of lava against a spectacular backdrop of green, rolling hills. In the afternoon, we head to the airport for our flight back to London.

DAY Blue Lagoon and return home Saturday 18 July

7

Trek length: 12–15km

This itinerary is complicated and may be subject to change.

What are you training for?The Iceland trek is an endurance challenge, so you must train, no matter your current fitness level. Although walking is something you may do every day, 12–24km per day is still a significant amount of time to spend on your feet. Preparation is key and will aid your enjoyment of the trip, while ensuring that your body is up to the rigours of the challenge.

How do you train?Training is a very simple concept: it is all about progressively increasing your body’s ability to do just that little bit more and giving it time to adapt, recover and to come back stronger. The trick is to train properly and to do it gradually, ensuring that you build up a good level of fitness, stamina and endurance before you set off. You will need to get used to spending prolonged periods of time on your feet, which also has the added benefit of toughening up your feet and

getting you used to your walking boots. Equally important is increasing your resilience to the aches and pains you might experience during your trek and developing the mind-set required to cope with the nature of the challenge.

You should be looking to plan a structured training programme. This level of preparation can be obtained with a mixture of aerobic fitness, interval and strength training, walking, ensuring that you are eating the correct foods and keeping hydrated, both in training and on the trek. Within this guide is a brief summary of the types of exercise and activity you should work into your plan. If you don’t go to the gym and are looking to start a new fitness regime to prepare yourself, we advise speaking to a member of staff at your local gym to work out a structured training plan that suits your current fitness level and builds on areas for improvement suited to your end goal – your trek in Iceland!

Bespoke training planA number of options also exist for a bespoke training plan, tailored to your physiology, requirements, timetable and budget. At the upper end of this are Personal Trainers (PT), who will not only design your custom plan, but will meet with you regularly and guide you through it using their experience and expertise. Increasingly, more budget or time-conscious challengers are opting

to employ online PTs who provide many of the services one would expect from a traditional PT, but without the face-to-face contact.

Innovation in technology means that there are also a growing number of applications that create ‘responsive’ training plans that you can use with your laptop, tablet or smart phone to monitor and track your journey.

Fitness and exerciseMany people signing up to the challenge use it as a great motivator to join a gym, exercise classes, a local sports club or to take up running. You can plan and fit exercise into your current lifestyle (we recommend a rounded approach with a mixture of different types of exercise) and set out a weekly plan that is achievable and manageable – something you can stick to! The aim of these sessions is to improve your cardiovascular system, core strength and stamina, so that you have a solid basis from which you can gradually increase your overall general fitness level.

Aerobic conditioningThis will form the core of your training through regular walks, building up to longer distances and faster paces. Aerobic exercise trains the energy systems of the body that use oxygen.

Varied exercisesJust walking to build up fitness levels can become monotonous, so consider using different forms of exercise to keep your training varied and interesting. For example, team and racket sports or cycling can work well within a training programme and it means you won’t have to drop all of your other interests. The key is to undertake regular aerobic exercise with long walks in between.

Interval training Bouts of intense exercise interspersed with short rest intervals is known as interval training. The intensity and duration of the work intervals and the length of the rest periods dictate the output and effectiveness of your training. Alternate between brisk walking/running for up to a minute, and then return to your original pace for a set period before repeating.

Strength training Basic strength programmes adapt the body for more strenuous resistance training. This targets the major muscle groups, tendons, ligaments and joints to help prevent injury. Relevant exercises can include squats, bench presses, overhead presses, leg and calf presses, leg extensions and leg curls.

A good long walk!Our best advice is to practice for the activity you are going to do – walking! Taking up hiking in preparation for the challenge will give you invaluable experience of the different stresses and

strains that uphill and downhill walking puts on your legs and feet.

Look for nature trails and head for hills and mountains if there are any nearby. Use the weekends to do full-day hikes. There is no reason why you shouldn’t enjoy your training and use it as a chance to get outdoors, see some of the countryside and get fit in the process!

Walking also provides you with the chance to test out your walking boots, kit and backpack that you will be wearing and using during your climb. Breaking in your boots properly is vital to ensuring you don’t suffer on the trip. Only when you can walk a full day’s hike up and down hills without getting any blisters do you know you have fully broken in your boots! It is crucial that the backpack you buy for your challenge fits your back and shape (most retailers will fit your backpack for you) and only by wearing this during your training walks will you be able to tell if it is fitted properly. The weight in your backpack will determine how you walk and the pressure you put on your feet and your stride, so it will also aid breaking in your boots too! If you are planning on taking energy snacks and drinks with you on the trek, carry them during your training walks to learn which snacks and refreshments you crave the most after a long day of walking.

Training

Wear your gear in!

Walk as often and as much as you can. Wear the boots you will be wearing on the event (if they are new, then this is very important!) and find a way to carry your backpack comfortably – doing so will help to avoid blisters and any foot and back injuries.

#1Don’t overcommit to

training or overstretch yourself. You want to start the challenge in

peak physical fitness but without being burnt out.

These are the team’s top five tips:

Top five training tips

Climb a hill! Before you set out on your challenge, we recommend you try something a little closer to home first. There are many fantastic walks you can do in the UK: Mount Snowdon in Wales, Ben Nevis in Scotland, anywhere in the Peak District, the South Downs, or just a hill you can find near to your home… the possibilities are endless! We recommend you aim for a couple of long walks at least two months before your planned trip, so you can judge your overall fitness levels, test out your boots and determine what areas of training and fitness you might need to work more on.

#2

Fit exercise into your daily routineWhether it is a case of getting off the bus a stop early, taking the stairs instead of the lift or even walking up escalators, you will be surprised at how much difference a few little changes can make to your day-to-day wellbeing and overall fitness.

#3

Continued

Useful information

Tour cost includes:Ṿ scheduled return

flights and transfers

Ṿ all food and accommodation

Ṿ Action Challenge leaders

Ṿ local guides

Tour cost does not include:x insurance

x tips for local guides

x international departure tax (if applicable)

MoneyWe recommend that you bring between £150 and £200 worth of Icelandic króna for personal expenses. Cash points and credit cards can be used at the airport, but do bear in mind we will only be in Reykjavík on the last day. We will be away from towns for the remainder of the trek. The recommended amount for tips for the local guides is £50 per person.

FlightsFlights will be booked as a group and we will inform you of your departure and return details. Flights are booked through Action Challenge UK Ltd under ATOL licence 6296.

Fuel surchargeAny fuel surcharge imposed by the airline will be covered by your costs through Action Challenge UK Ltd. If there are any additional charges, we will inform you as soon as we are notified.

Passport, visa and vaccinationsA valid 10-year passport is essential for travel and must be valid for at least six months prior to departure. If you are an EU national, you will not require a visa for this trip. If you are from outside of the EU, please check visa regulations for your country – it will be your responsibility to obtain it.

We insist that you have had a tetanus injection in the last 10 years and we highly recommend vaccinations against hepatitis A, typhoid and polio. Please note, you should always check with your GP or travel clinic for up-to-date travel advice.

WeatherJuly is one of the best months of the year to trek in Iceland. The average temperature will be eight to 10 degrees Celsius, but changing conditions should be expected, so please ensure that you are ready for wind, rain and sunshine!

Food and accommodationAll food and accommodation is included unless otherwise specified above. The food is good – there will be plenty of it and will meet your dietary requirements. Camping accommodation consists of basic, two-man tents, but they are of a high standard and we will try to make you as comfortable as possible. Refuge nights will be dorm rooms and it is unlikely we will be able to get single occupancy rooms. The hotel on the last day will be good twin rooms with shared facilities.

Join us on one of our training walks Action Challenge organises a series of training weekends and walks for our challenge trekkers. These walks are led by our mountain guides and provide invaluable experience in the lead-up to your challenge. More information is provided at www.actionchallenge.com

(Medical advice – if you have any concerns about embarking on a serious training programme, or indeed the actual walk, please consult your GP.)

Footwear and careBoots are worth investing in. We recommend going to a specialist retailer and getting advice on the right boots for you. Your footwear is fundamental in such a climb – your boots should have a high ankle and a stiff heel to give lateral support.

When buying walking boots, please remember the following points:

• Do so at the end of the day: feet swell throughout the day and you need to try them on when your feet are at their largest.

• Always wear socks and, if possible, the same socks you will be wearing when walking.

• We recommend medium to heavyweight gortex (or breathable) and waterproof walking boots. Please ask the store for help to ensure that you are fitted with the correct boots.

• Make sure you try both boots on. Lots of people have one foot slightly bigger than the other.

Diet and hydration during training and on the tripIt is so important to continue to eat and drink to keep energy levels up when hiking. Keeping both energy and hydration levels high will make strenuous portions of the climb far easier on the body. It is advisable to eat sufficient quantities, even if you do not feel particularly hungry, as stamina depletes quickly during the climb. It is also recommended to consume plenty of carbohydrates, protein, vitamins and mineral nutrients before the climb starts.

During physical exertion, it is crucial to replenish fluids for optimal hydration and energy for the brain and muscles to continue their work. Sports drinks containing electrolytes and vitamins are significantly better absorbed, and help to replace energy, electrolytes, vitamins and other nutrients essential for performance. Ensure you incorporate these practices into your training.

Don’t panic If you miss a session, it’s not the end of the world. Don’t push yourself to try and make it up – one session won’t make too much difference in the end. However, if you start to try and fit your life around your training, you will soon find yourself unable to keep up and more likely to throw in the towel. Keep your mind focused on the task at hand and remember that your mental determination is just as important as your physical strength. In the week leading up to your challenge, we recommend eating, drinking lots of water and getting as much rest and sleep as you can!

#5Keep hydratedAs a general rule, most people do not drink enough water. Start increasing your standard intake before the climb and be more conscious about how much water you consume during the day. This will not only improve your general health, it will also make you more sensitive to the early signs of dehydration, which will help you manage your hydration levels during the trek.

#4

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FAQsWill I fit in?The challenge is available to anyone who wants to join either as a family, a group of friends or colleagues, or as an individual. We try to ensure that everyone bonds and works as a team, and we find that there is a great sense of camaraderie on all of our events! You will have all fundraised for the same incredible cause and it is extremely important to us that while you are challenging yourself on the trek, you are enjoying yourself along the way!

How fit do I need to be for this trek?Trekking the Laugavegur route is a tough challenge, but one that is very achievable with the correct training. It requires a reasonable level of strength, stamina and determination. Your training should incorporate aerobic (endurance-building) and anaerobic (strength-building) exercises and some good long walks! We have put together a guide to training for your challenge which you can find on our website www.gosh.org/training

Why should I train?Training will make the overall experience of the trek far more enjoyable. If you have prepared your muscles and mind well, and built up your stamina suitably, the expedition will be much more achievable. Training can be anything from taking part in an Action Challenge training weekend or getting off the bus a stop earlier and walking the rest of the way. As long as you are working your muscles and motivating your body, your fitness will build itself.

Who will accompany the group?We will be accompanied by an Action Challenge trek leader and an expedition medic. There will also be a team of fully qualified local guides on the trek.

What will the accommodation be like?While in the city, you’ll be staying in a comfortable hotel, with rooms allocated on a twin or triple basis and shared facilities. On the trek, we will be staying in refuge dormitories or in two man tents. Please note you will be asked to help put up and take down your tents but you will be given instruction and help.

Accommodation will be basic. Flushing toilets and running water with limited shower opportunities will be available whilst on the trek.

Can I request a single supplement for my hotel or tent?Yes, single supplements can be arranged. Please contact us for more details by emailing events@actionchallenge.com Please note that we may be unable to offer single supliment rooms on the refuge nights. What food and drink do we get while on the challenge?All meals and water are included in the trip cost. Any snacks, drinks or other food purchased to supplement this will be at your own cost. You will be provided with three varied and nutritious meals a day. Breakfast is at the accommodation or campsite and typically consists of porridge, muesli and yoghurt. There is a picnic lunch en route, while a three-course dinner will be eaten at the campsite, comprising rice, pasta, vegetables and a selection of fresh meat and/or fish.

There will be an unlimited supply of fully purified and treated water every day while trekking. Any other drinks at the hotel or restaurant will need to be paid for on an individual basis.

Please note that we will do our best to accommodate all dietary requirements if informed in advance.

Can I extend my stay?Yes, though this is only available on a first- come, first-served basis. For more information please email flights@actionchallenge.com

How much of the money goes to Great Ormond Street Hospital Children’s Charity?Approximately 60 per cent of the money you raise will go directly to the work of Great Ormond Street Hospital Children’s Charity. The remaining amount is required to cover your flights, transfers, accommodation, meals and guides. Anything you raise over your minimum fundraising target will go directly to the hospital, so please remember that the more you raise, the more you will be able to help the hospital.

How will I raise the money?Your fundraising toolkit contains loads of great fundraising ideas, a sponsor form and promotional materials. You can also set up an online fundraising page at www.justgiving.com and the Challenge Events team are always on hand to offer you advice and support.

As the price that Great Ormond Street International Promotions Limited (GOSIPL – a wholly owned subsidiary of the charity) pays to Charity Challenge for your package exceeds £500, you will be considered a ‘professional fundraiser’ as defined by the Charities Act 1992. This means you must give the following statement when you are obtaining sponsorship:

“I am participating in a trek to raise funds for the benefit of Great Ormond Street Hospital Children’s Charity. I have guaranteed to raise at least £3,000 for the charity, of which approximately 40 per cent will be used to pay for the costs of my flight and accommodation.”

What happens if I cannot raise the money?You must raise 75 per cent of your fundraising target eight weeks before your departure. If you are unable to raise the sponsorship, you may be liable to forfeit your place on the challenge. However, you may choose to pay the remaining balance yourself.

Kit ListFOOTWEAR

Essential Gortex or leather hiking boots – water-repellent and fully broken in with ankle support

Trekking sandals or river shoes (for river crossings)

5 pairs of walking socks

Recommended Trainers or light footwear – for use in the campsites

CLOTHING

Essential Gortex or breathable waterproof jacket with hood *ensure this fits over fleece or down jacket

Gortex or breathable waterproof over-trousers *ensure these fit over trekking trousers

Lightweight trekking trousers and shorts for warmer days – zip-offs work well

Thick fleece or down jacket

1–2 microfleece tops for layering

2–3 trekking T-shirts *wicking or synthetic – not cotton

Light- to mid-weight wicking or synthetic long/thermal underwear/base layers for top and bottom *not cotton

1 warm pair of windstopper/waterproof gloves

Balaclava or warm, fleecy hat/headband that covers ears

Bandana or buff for warmth and sun protection – ideally with fleece layer

Peaked cap with neck cover or wide, brimmed hat for sun protection

Recommended Casual clothes for celebration at dinner/hotels/travel

Tracksuit bottoms or spare trousers to wear in the campsites in the evenings

Swimsuit

EquIPMENT

Essential 90–110-litre duffle bag or backpack (no wheels)

Minimum 30–35-litre rucksack with rain cover for carrying personal items on trekking days

3–4 season sleeping bag in cover

Strong, heavy-duty bin liners or waterproof bag liner to keep clothing and equipment dry

2–3-litre platypus or camelback water carrier and 2 x 1-litre water bottles

Torch/head torch with spare batteries

Sunglasses with 100 per cent UV protection that block out the sun from the sides – skiing sunglasses work well

Travel towel

Recommended Thin sleeping bag liner (cotton or silk) for extra warmth

Extra sleeping mat or Thermarest self-inflating pad – a thin, foam sleeping mat is supplied by operator

Camera with spare batteries and memory cards

Snacks – sweets, trail mix, cereal bars

Optional Small, lightweight umbrella

Sleeping bag cover – ‘bivvy bag’ – to protect sleeping bag from damp

iPod or MP3 player for travelling

Ear plugs

Travel pillow

Trekking poles

Eye mask

Mobile telephone with charger

PERSONAL FIRST AID KIT

Essential Paracetamol/ibuprofen/aspirin

Antihistamines

Plasters/blister kit/zinc oxide tape

Rehydration powder (Dioralyte)

Recommended Antiseptic wipes

Throat lozenges

Muscle rub/Deep Heat/ibuprofen gel

Knee supports (if required)

Vaseline petroleum jelly to rub on your feet, which will reduce friction with boots and socks

Talcum powder

If applicable Any personal medication that has been prescribed by a GP or clinic, split between hold and hand luggage

TOILETRIES

Essential Anti-bacterial hand gel

Toilet roll or packs of travel tissues

Ziplock resealable bags – for storing toilet paper between camps

Sunscreen (at least factor 20+), lip balm and aftersun

Toothbrush and small tube of toothpaste

Insect repellent wipes, sprays and/or patches

Recommended Wet wipes for personal hygiene

Shampoo and shower products for the hotel

Small nailbrush to keep hands and nails clean

Optional Soap/face wash

If applicable Feminine hygiene products

Contact lenses and solutions for wearers. A pair of glasses as back-up

DOCuMENTS

Essential Passport and photocopy of passport, stored separately from passport in case passport goes missing

Travel insurance certificate and 24-hour emergency contact telephone number for insurance company

Cash

Credit card and/or additional funds in case of trip curtailment costs

Action Challenge emergency contact list

Georgina

Danielle

Kirstin

Amy

Challenge Events teamWe’ll support you on every step of your amazing challenge. If you need anything, or you want to tell us your story, just get in touch – we love hearing from you!

T 020 7239 3164 E challenges@gosh.org www.gosh.org/challengesGreat Ormond Street Hospital Children’s Charity,40 Bernard Street, London WC1N 1LE

Action Challenge UK

T 020 7609 6695E events@actionchallenge.comAction Challenge UK Ltd, United House, North Road, London N7 9DP

We’re here to help!

Great Ormond Street Hospital Children’s Charity. Registered charity no. 235825.

HeatherTash

Alison

Gary