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Charity Number 313757
VSO BRECON CHALLENGE
2012
GLOBAL CHALLENGE UK
Latterridge Green Nr Iron Acton
Bristol BS37 9TS
www.globalchallenge.uk.com
Challenge Training & Fundraising
Handbook
VSO 27A Carlton Drive London SW15 2BS United Kingdom 0208 780 5600 www.vso.org.uk
Table of Contents
Introduction 1
The Challenge 1
How to use this Handbook 1
What do you do now? 2
Form Your Team 2
Medical Forms 2
Accommodation 3
Support crew 3
Food 3
Insurance 4
Safety 5
The Event 6
An Overview 6
The Pen Y Fan Horse shoe 7
Cycling the Taff Trail 7
Canoeing on Pentwyn Reservoir 7
Introduction to Fundraising 8
Don’t be modest 8
Planning 9
Getting Started 9
Launch 10
Corporate Support 10
Personal Sponsorship 11
Online Giving 11
Ideas and more ideas 12
The End Game 15
Sponsorship Deadlines 16
Banking Instructions 16
Preparation & Training 17
Preparation 18
Training 18
Diet 21
Equipment & Safety 24
What do you need? 24
Clothing 25
Footwear 25
Rucksack 26
Compass 26
Safety in the Hills 27
Navigation 27
Cycling 28
Appendix 1 – Contact Details 29
Appendix 2 – Equipment Checklist 30
Appendix 3 – Training Diary 31
Appendix 4 – Equipment Suppliers 32
Appendix 5 – Team Details VSO Brecon
Challenge 2012 33
Appendix 6 – Medical Form 34
Appendix 7 – Sponsorship Form 35
1
Introduction
Congratulations! You’ve signed up for the VSO Brecon Challenge. This handbook contains all you will need to know to begin to prepare for the event so read on…..
The Challenge
his handbook has been written to provide you with all the information that we think you will need to both prepare for the the Challenge physically and mentally, and to ensure your fundraising efforts are successful. It is structured into sections
sections with a contents list at the front allowing you to locate the advice that you are looking for quickly. You will find all relevant forms in the Appendices at the back of this folder.
How to use this Handbook
This manual will not be the definitive guide and you will, no doubt, have questions that it won’t answer. In this case you will find all of the contact details you are likely to need in Appendix 1. The Icon Keys allows you to quickly locate important
reference points such as ‘top training tips’, ‘important actions’ and other important reference information.
Please take the time to read through the handbook at least once and then just ‘dip into it’ as and when you need advice, clarification or inspiration.
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I C O N K E Y
�Top training tips
�Important actions
�Fundraising tips �Key information
�Safety information
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What do you do now?
OK so now it starts in earnest…what on earth do you have to do? Where do you begin? This is how it is done…….
he information in this section explains what the next steps are. are. If you follow them logically you should be well prepared for the event. If you have any questions just pick up the telephone. Contact details are in Appendix 1 of this handbook.
handbook.
Form Your Team
You may already have all or some of your team in place, which is great. If not, don’t worry. Your team will consist of four people plus one other who will act as your support crew during the actual event. Their role will be outlined in more detail later.
Additionally it is well worthwhile recruiting people to assist with your fundraising, they will be invaluable in helping to organise events that will give your fundraising a real boost.
The more people you can recruit to your campaign the better your chances of fundraising success.
Medical Forms
When you have established your team you need to fill in and return the medical forms to us at Global Challenge UK. Please fill in the forms as fully and accurately as possible. All information will be treated with the strictest confidence and only divulged to medical personnel in the event of an emergency. We
must have the medical forms a minimum of six weeks before the event. This form can be found at Appendix 5.
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If you or any of your team takes regular prescription medication, you must remember to take an adequate supply with you when you are training and also on the weekend of the event. It may sound like common sense but experience has shown that it is not
uncommon for someone to have forgotten his or her asthma inhaler or not realised it was nearly empty. This is equally relevant for more standard medications e.g. aspirin.
Accommodation
You are responsible for booking and paying for your own accommodation. Your accommodation requirements will clearly depend on your travel arrangements. Accommodation information is available on the secure login website. It is advisable to book accommodation as early as possible. The Challenge is taking place during a busy time of year for tourism and many places will already be booked. If you leave it too late your choice will be, at best, limited and at worst you may find it impossible to find anywhere.
Support crew
Your ‘support crew’ will be invaluable to you at all times and you should involve them in your training whenever possible. Their role is varied and may include: logistics, transport, food and accommodation. Because of the nature of the event there is not a lot of driving involved, therefore, the primary role of your support person will be to have your equipment, clothing and food ready for you during the transition from one stage to the next. In addition they could take responsibility for the whole exercise of logistics and planning. This includes organising suitable transportation. Ideally this will be either a minibus or people carrier. The latter option is probably the more comfortable of the two but may be more expensive. Parking is limited and therefore important that the whole team travel to site in one vehicle.
As outlined above, your accommodation needs will depend on your individual travel arrangements and where you are travelling from. This is another logistics issue that could become the responsibility of the support person.
Food
At the base location of the Challenge, on-site catering will be available throughout the day, where you will be able to purchase food such as pastas, snacks, sausage, burger & bacon baps along with hot &
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cold drinks . A basic early breakfast will be available, free to all participants & support crew, from 0500 onwards. There will also be a vegetarian option.
The event runs in real time and does not allow for extended food stops. For this reason meals need to be planned carefully in order to maximise the time that you have. This is could be another key role of the support person. The principle is to ‘keep it simple’ and for them to prepare as much of the food as they can before their respective teams return. We would recommend that meals were purchased as above, but may be supplemented to taste. Meals that can be reheated and stored in flasks are best. Thick soups, pasta or rice based dishes; stews with boiled vegetables and lots of bread are filling, full of carbohydrate and easily re-warmed. Follow this with fresh fruit and a yoghurt and you will be well fed and quickly on your way with the minimum of hassle.
You will probably want to eat during the activities themselves as well as in between. It is important not to wait until you are hungry before eating. Eat little and often keeping your body topped up with energy. Weight is important so try to opt for easy to eat, lightweight foods such as cereal bars, chocolate bars, sandwiches with simple fillings that are easy to prepare, easy to eat and easy to digest. Fruit and nuts & raisin mixes are also good. Avoid foods high in fat such as pies and pasties as they can be physically difficult to consume and take time to digest and, therefore, not provide you with the energy you need.
You will need to drink frequently to replace the fluids you are using as you perspire. You will also lose valuable salts and minerals as you perspire. To replace these consider an isotonic additive. These can be bought from sports and health food shops in the form of a powder and mixed with water, or ready made such as Lucozade Sport.
Insurance
VSO & Global Challenge UK have public liability insurance and this protects participants in the event of negligence on the part of the organisers. However, this is not personal accident cover for individuals.
N.B. - all participants should ensure that their personal insurance arrangements do not preclude them from participation in this type of activity and that they are adequately covered in the event of an accident.
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Safety
Safety is the primary consideration during any Challenge event. For this reason, instructions given to you by Global Challenge UK staff and their representatives must be adhered to at all times. There will be professional specialists, employed by Global Challenge UK, at strategic locations on all stages to ensure teams safety and to deal with any incidents. Their instructions and advice should also be followed strictly. VSO & Global Challenge UK will not take responsibility for any incident that occurs as a result of teams or individuals not heeding advice and instructions given.
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The Event
Now you want to know more about the actual event…..it’s all in here…..
ou already know the format for the event but this section describes it in more detail. Global Challenge UK will provide further details nearer the day, and start timings will be provided on the evening before the Challenge.
An Overview
The event starts with a ‘drop in’ team briefing in Brecon on Friday 31st August. The briefing will take place at the Talybont Outdoor Centre; your team can ‘drop-in’ any time between 1600 & 2000. Teams will need to organise accommodation in the local area for the Friday night and Saturday night.
At the briefing teams will be given their start times and starting order. The three stages will run concurrently and teams will move from one activity to the next via a central control point. This means that until the briefing on Friday evening teams will not know which activity they will start first!
On Saturday morning the three stages will all start at 0600. The first teams off on each activity will report to their allocated briefing location 5 minutes before their allotted start times. They will be briefed and equipment checked according to the activity they are about to undertake. When they go off to start that stage the next team will report for their briefing. This pattern continues until all teams have started.
When a team completes their first activity they return to the central control point. They then prepare themselves for their next activity and report to the appropriate briefing point. This cycle continues until all teams have completed all three activities.
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The Pen Y Fan Horse shoe
Starting at the central control car park the route takes the teams past the old pumping station and along the Roman Road to ‘Windy-gap’. At this point teams turn left and begin their ascent of Cribyn and then onto Pen Y Fan (nicknamed the ‘Fan Dance’ by members of 22 (SAS) Regiment who regularly use it for training purposes). Weather permitting spectacular views will be enjoyed of the surrounding countryside. Following the successful ascent of Pen y Fan the route continues onto Corn Du and follows the escarpment footpath Craig Gwaun Taf along to the descent route at GR 019183. The walk retraces its route from here back to the central control location. The distance of this stage is approximately 16km, climbing a total of almost 600m in height. The circuit should take a team of average fitness approximately less than 5 hours.
Cycling the Taff Trail
Again beginning at the central control point the route takes a large ‘figure of 8’ incorporating much of the well cycled ‘Taff Trail’ along forest tracks and tracing the banks of the Tal-y-Bont reservoir. Much of the route is ‘off-road’ with some very challenging ascents, particularly the final steep climb on the road section back to the finish completing a distance of 35km that will take approximately less than 4 hours.
Canoeing on Pentwyn Reservoir
From the control point the teams will walk to the grassy bank at the southern end of Pentwyn Reservoir via the marked path. Your team will have to paddle the canoes around a prescribed course around the reservoir. This stage will take approximately less than 3 hours.
The days’ activities will be followed by a celebratory dinner and presentations at the Manor Hotel on the outskirts of Crickhowell, followed by a party.
Each team will receive a certificate marking their achievement and the VSO Brecon Challenge Trophy will be awarded to the team with the highest level of fundraising.
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Introduction to
Fundraising
Fundraising is as much a part of the Challenge as getting fit and pulling out all the stops on the day so don’t be modest, set high targets and begin straight away….
he Brecon Challenge is a two-part challenge and to truly succeed it will be necessary for you to give equal attention to each part. Your minimum fundraising commitment is an achievable £3,500 per team. At least £2,000 of this should
reach VSO by the 1st August. The balance is due by September 17th although substantiated matched funding from your company can be included in the target and should be paid by the 31st October. You will also have paid a non refundable deposit of £100. Please do not limit yourselves to this target; if you feel you are able to raise more, go for it!
If you have not undertaken fundraising on this scale before, this target may seem a bit daunting, but the following notes will help you to get started and a professional fundraiser will be available to answer your queries and offer inspiration and guidance should you need it.
The VSO Brecon Challenge Trophy will be awarded to the team achieving the highest fundraising total and your best chance of winning this is to get started straight away!
Don’t be modest
This is a tough challenge and in order to succeed, your team will have to dedicate a good deal of time
to training and preparation, so tell people just how tough it is! In any communication tell them exactly what you are doing on the day and generally leave them in awe of the task you are undertaking.
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This may gain their sympathy or their admiration, or simply leave them thinking you must be mad, but it will help to gain their attention and raise funds!
Planning
To succeed in the physical side of the challenge, you will need to plan every aspect, from your training schedule through to the food you will be eating on the day of the event. So, it makes perfect sense to plan your fundraising too.
There is no reason why you should not increase the size of your event team by recruiting additional team members to co-ordinate and organise the fundraising – in fact we would strongly urge you to do so. This role is likely to appeal to those who would like to be involved in the event, but do not wish to attempt the physical side of the challenge. You are most likely to succeed if you encourage every division of the company to participate. This might be by holding a fundraising event or approaching their corporate contacts. Try to get a bit of friendly competition going and perhaps offer a small prize to the department that raises the most money.
Draft a plan to show where you anticipate the money will come from, this will help to highlight any shortfall in income and give sufficient time to plan extra activity. Revisit the plan at your team meetings to check that you are on track.
Getting Started
Fundraising is more of an art than a science! Activities that achieve good results in one company may fall a bit flat in another, so as part of your planning process we suggest that you look at the activities within your company that are generally well supported. Also, try to identify any unique opportunities that exist within your organisation to raise funds.
Ask yourselves:
• Are events generally well supported and if so, which have been the most successful and could they be used to make money?
• Are all of your employees based on one site or do you have a number of offices/retail outlets around the country?
• Is this a unique event within the company or just one of many similar activities taking place?
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• Do you have close relationships with your suppliers and customers?
• What means do you have at your disposal to communicate with the rest of the company?
• What kind of culture exists within the company: are most people conventional or do they tend towards the eccentric?!
By answering these questions you should start to see where your opportunities lie.
Launch
You will only gain support if people know what you are doing, so use every means at your disposal to tell them! This might include:
• Intranet
• In-house newsletter
• All staff email or voicemail
• Website
• Display in your reception or canteen
• Launch ‘party’
• Or if you are feeling bold why not plan a publicity stunt!
Corporate Support
If approached in the correct way and by the right person, corporate contacts can be an excellent means of boosting your sponsorship total. In most cases you will want to ask for a ‘cash’ donation, but your company may deal with a supplier that is willing
to provide a prize that can be used to generate even more money. For instance you may regularly book flights through a travel agent – they may be able to donate a weekend away that could then be auctioned or raffled. Don’t in general give people a choice between giving cash or a prize, as it will tempt them to take the easy (cheapest) way out. Decide what you would like them to give you and go for it!
• Enlist the assistance of everyone who has any contact with suppliers and business partners, not forgetting your professional advisers such as accountants and auditors
• Ask your directors/senior managers to write to 20 of their contacts
• Decide upon the best approach for that person
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• As far as possible stay away from uninspiring standard letters – try to capture the imagination of the reader by scanning in photos of the team, using ‘in’ jokes and industry ‘buzz’ words, in fact anything that will make your letter stand out from the crowd
• If you do not receive a reply, send a gentle reminder or call • Try to offer something in return. This may simply be listing all
of your supporters in reception or you may wish to invite all of your supporters to a special event. You could produce a t-shirt and offer to print the sponsor's logo in return for a set amount e.g. £250 buys the front and £100 a sleeve.
You could also ask your company to match fund the sponsorship you raise. Many companies do already do this for their employees.
Personal Sponsorship
Hopefully, your family and friends will want to support you and this of course will raise valuable funds. However, it is advisable not to rely on personal sponsorship alone to reach your £3,500 target. The best way to approach this is to regard sponsorship as just one of the ways you can raise funds, not the only one. You are more likely to succeed if you add personal sponsorship to a mix of fundraising ideas, for example: events, sweepstakes, quizzes, donations, collections, raffles and competitions. However, if your team is particularly well connected, you can focus more on personal sponsorship. When planning your fundraising it may be helpful to set every team member a personal sponsorship target, perhaps £500.
Online Giving
It's never easy collecting sponsorship so why not do it online. You can then email your link to all your friends and you don't have to keep asking them for money. VSO has teamed up with Justgiving.com so your friends and family will be able to donate online with a credit or debit card. No more running around with paper sponsorship forms, or chasing cheques and cash after your event. The money comes to our bank account immediately so the £2,000 sponsorship due to us a month before the event may already be in our bank account.
To set up your own personalised web page visit www.justgiving.com/vsofundraising or call 0208 780 7216 for more details.
You can also use this to set up a JustTextGiving account; this is a free service which allows you to create a unique code allowing donors to
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send money via text message which is taken out of their bill or prepay balance – convenient and hassle free! http://www.justgiving.com/justtextgiving
Social Media is also a great way to raise awareness about your fundraising activities. Facebook has its’ own Just Giving application which allows you to share your page; Twitter and blog sites are also great ways to shout about your event and share links to your Just Giving page. Don’t forget that taking and uploading photographs, perhaps of you training or of your fundraising activities, can really draw attention and by adding your JustTextGiving Code or a link to your Just Giving page you’ll really be able to channel those funds!
Ideas and more ideas
1. Justgiving page Once you have set up your own online sponsorship page, email the link to every one of your contacts. Put a footer at the bottom of your emails with the link. Don’t forget to let all your suppliers know. Get everyone in your team to do the same. 100 contacts x £10 = £1,000.
2. Dress Down Day Hold a dress down day and ask your colleagues to donate £1. £1 x 50 colleagues = £50 x 2 months = £100
3. Cake Bake Ask a few people to bring in cakes. Cut them into slices and sell them at coffee time. £1 a slice x 50 colleagues x 2 months = £100.
4. Auction of Promises Hold an auction of promises in your lunch break, or a silent auction via email. Get everyone in your team to donate a "promise" depending on their skills and abilities! Car washing, a morning of filing, a gourmet meal for two, an Indian head massage at your desk. An auction of promises is a really great way to have a fun lunch hour and make some quick money for your challenge. See if you can convince some good natured colleagues to join in your auction and offer to forfeit a few lunch-breaks to do some extra work for others. You'll be surprised how much people will pay to get rid of their filing! Get your chief executive to donate the use of his car for the weekend! 10 promises x approximately £50 bids = £500
5. Quiz Night You could have a different team from each department, or encourage your colleagues to bring along their friends and family. Pubs tend to like these evenings as they bring in more people and they sell more drink! Charge £5 entrance fee, have 10 teams of 10 people = £500 on the
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door alone! You can also have a raffle of prizes donated by local companies = £150 = £650!
6. Collection Organise a collection at your local train station/supermarket but remember to ask permission from the owners first. We can send you collection buckets and t-shirts.
7. Get the kids involved Get your children/nieces/ nephews/neighbours to ask their school if they would hold a non-uniform day and charge £1 each. 500 children
OTHER IDEAS Caption competition Get a photo of a "known" person within the organisation such as the Chief Executive or Managing Director, preferably doing something they wouldn't normally do or wearing an unusual expression (wife/husband, are good suppliers of photos!). Photocopy the picture onto an A4 sheet with a blank line, for people to enter their name and caption. Charge for each entry with a cash prize back of, say, 50% of the proceeds. Elect a panel of judges beforehand and announce the winning caption (1st, 2nd and 3rd) at the end of the event. Healthy competition Why not have a charity games league at work or at your local pub or youth club? If you have a pool table or table football nearby you can draw up a league table that pits people against one another. You could even extend this to board games, perhaps have a board game or card game championship. The overall winner could get a trophy or prize. Other competitions Guess the baby, guess the weight of a cake, mother and child photographs, sweets in a jar, potatoes in a bag - the list is endless. Raffle Maximise profits with donated prizes. An exciting first prize is all-important. Some travel agents have a charity budget and may be able to provide a free or discounted holiday but contact them early. Link to special days of the year e.g. Easter egg raffle. A raffle of five-pound notes for a major prize may work at a big celebration event e.g. Christmas lunch or gala dinner, particularly if it follows an appeal by a respected personality. Everyone writes his or her name on a fiver, the name pulled out of the hat is the winner.
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Please only sell tickets in your office, at a private function or as part of another event such as a fete. This should ensure that you do not fall foul of the Lottery Laws. If in doubt please seek advice.
Sweepstake Invite colleagues to guess how many hours it will take to complete the challenge.
Treasure Hunt Plan a route to be followed by car or on foot through local towns or villages. Hide directions in cryptic clues given to teams at the start of the hunt. Add interest by giving competitors questions to answer or asking them to collect various items (e.g. a lump of coal, yesterday's newspaper) en route. Make a note of each entrant’s mileage at the start of the event and make the winner the one with the lowest mileage at the end and/or the greatest number of marks. Remember to try out the route a week before the event. If it is to take place in the summer, finish with a barbecue or barn dance.
Wine Tasting Get advice and support from a local wine club or organisation, sell brochure with profits from advertising, and sell wine with commission. Fines Do you work with someone who's prone to utter the odd expletive? Or is your office full of chocoholics? If so, then why not set up a penalty system, charging the guilty party a fine for every naughty word or sneaky chocolate bar eaten. Take your pick Challenge your friends to eat as much sweet corn, baked beans or peas as they can in a minute. The catch? Get them to use a cocktail stick to put them into their mouths. You can award the winner a prize, maybe a tin of the product they have just scoffed! Do something mad Throw a custard pie at your manager, eat jelly with chopsticks, blindfold jelly feed, eat greatest number of doughnuts without licking your lips, do a bush tucker trial, lucky dip into a bucket of horrible looking slime. People can get sponsored or pay to enter (or pay not to enter!).
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HELP IS AT HAND The VSO event team is experienced at helping people to reach their target sponsorship, within the timescale of a busy working week.
• Will send you regular emails which include fundraising advice.
• Will send you collection boxes, brochures and paying in slips.
• Will help you set up your own online sponsorship page.
• Will always be at the end of the phone to help you and your team plan your fundraising.
The End Game
What is VSO? VSO is an international development charity that works through volunteers
Our vision is a world without poverty in which people work together to fulfill their potential. Instead of sending food or money, we send women and men from a wide range of professions who want the chance to make a real difference in the fight against poverty. These volunteers work in partnership with colleagues and communities to share skills and learning and achieve positive change together.
Where the money goes
It costs VSO £5.25 on average to support a volunteer living and working alongside some of the world’s poorest communities for a day. That £5.25 enables them to pass on skills and share their experience with local people to help them lift themselves out of poverty. But as a charity we need your support.
The money that you raise will help make sure we have the funds to send our volunteers to the places where they are so desperately needed – and keep them there. Already, we owe you a very big thank you for taking part in this challenge and supporting the work that we do.
90 pence in every pound we receive goes directly towards our charitable work (the other 10 pence being spent of fundraising and administration costs) which makes us one of the most costs effective charities around; ensuring as much of the money goes to where it’s really needed.
To find out more visit www.vso.org.uk
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Sponsorship Deadlines
Your minimum fundraising commitment is £3,500 per team. £2,000 of this should reach VSO by the 1st of August. The balance is due by the 17th of September.
• Please follow the instructions below about how to pay in the money raised – this will ensure that the money is credited to the correct team
• Please pay in your sponsor money as soon as you receive it: do not wait until you have collected it all. The sooner your money is received, the sooner it can be put to good use.
Banking Instructions
You can either pay your fundraising directly to VSO by posting a cheque made out to VSO accompanied by a letter stating the event/your name and team name.
Paying the money raised onto your Justgiving page.
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Preparation & Training
The Brecon Challenge is a testing event but is within the reach of most people with a basic level of fitness provided that they are properly prepared.
This programme is designed to help those who may have never trained or are out of practice. It may also provide some additional knowledge or ideas for those amongst you who are currently training and active.
The Challenge has been structured in such a way that a steady pace is required on all activities although at times the terrain may be steep and difficult. The qualities required are a combination of determination and commitment but you will also need a level of physical fitness. You will need to be aerobically fit i.e. you have a fit heart and lungs. You will also need to have the strength and stamina to sustain you through what is going to be a very physical day. This can only be achieved through training.
Diet is often overlooked but can be one of the keys to effective preparation for any physical activity. Here we offer some tips about when and what to eat both during your training and the event itself.
It is easier to maintain the training regime if you train with someone else, preferably other members of your team. When it gets tough and you don't think you can keep going, it's easier if you have company!
The advice we have provided here is not the ultimate guide to training. Many of you will have your own views and ideas based on experience and participation in other sports and outdoor activities. However, it is a compilation of advice and ideas from first hand experience and scientific research. If you find only parts of it beneficial then it has been worthwhile - in any event please train well and good luck!
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Preparation
If you have not trained for a long time or feel that you may be particularly unfit, we recommend you seek the advice of a doctor prior to beginning any exercise programme. This is also true if you are suffering from any illness particularly relating to the heart and lungs, or have a previous injury.
Before starting, be realistic in what you think you can achieve and set training goals. It is always good to have an objective to work towards. Try to structure your schedule in such a way that you always train at a similar time of day. Experts are undecided if this has any physical benefit but psychologically you will begin to get into the 'training frame of mind' as your exercise slot approaches.
Like any other machine your body needs fuel to perform and the correct fuel to perform at its best. A snack 30 minutes before you exercise will make an immense difference to the session. Some ideas for pre and post exercise foods are included later on in this handbook.
The importance of warming up and warming down cannot be overstated. You are more likely to avoid injury during a session if you warm up. In the early stages of the training programme you will also find that warming up and warming down will help to reduce muscle fatigue and aches the next day. Some warm up advice is given below.
Training
When most people think of warming up and warming down they think of stretching, which is, quite frankly, boring. Depending on the type of activity you are about to undertake try doing something different.
If you are going to go for a run warm up by cycling slowly up and down your street for 10 minutes N.B. - slowly means slowly. The whole point of warming up is to stretch the muscles gently and increase the blood flowing through them steadily not rapidly. Walk or cycle to the gym or leisure centre rather than taking the car. By the time you arrive you will be nicely warmed up, the ride or walk home will help you to warm down.
Conventional stretching should not be overlooked but don't overstretch. Begin at the top of the body with the neck and work down stretching each major muscle group in turn. You should stretch until you feel resistance not pain and hold for a count of five. Release the stretch gently and repeat three to five times. If you are unfamiliar with how to stretch muscles correctly ask a fitness instructor at your local gym or leisure centre.
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Some simple exercises are illustrated below to get you started.
The following table shows a suggested 10-week training programme that will adequately prepare you for the Challenge. It is based around a Mountain Challenge event with the emphasis on hill walking but is equally valid for a multi-activity event.
It is principally designed for those who do very little exercise as a general rule. If you are active and train regularly or play sport the only additional work you are likely to need is the hill walking sessions to get you used to prolonged sessions of exercise.
There are many other sources of training programmes available from magazines through to personal trainers. Whatever route you choose be sure to start sensibly and train regularly remembering to warm up and warm down afterwards. As tedious as it may seem at the time it will definitely help to avoid injury.
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Think about keeping a training diary also it will help to chart your progress as well as inspire you when the going gets tough. We have included the outline of a training diary in Appendix 3 for you to print out and use if you wish.
Throughout the whole of your training, and for general fitness, any additional work that you can do will show a benefit e.g. use stairs rather than a lift or escalator, take a short walk at lunchtime or after work etc.
WEEK TRAINING ACTIVITY
1 Start slowly. Aim for 2-3 sessions of activity lasting between 20-40 minutes. Choose from:
• Brisk walk/slow jog (or combination of the two)
• Steady cycle ride
• Swimming
2 Repeat week 1. If you find this easy increase either the distance or intensity of your activity.
Add: Walk or cycle somewhere you would normally take the car e.g. to work/taking children to school etc.
3 Aim for 3-4 sessions of activity lasting 30 minutes each.
Add: A session at the gym or leisure centre focusing on the stepper and rowing machines.
4 Repeat week 3.
Add: Try to make this your first team day out walking or cycling. Aim to complete 10 miles over rolling/hilly ground.
5 Aim for 4-5 sessions of activity of up to 40 minutes each.
6 Repeat week 5.
Add: Second team training session should now be focusing on bigger hills or longer distance. If possible visit Pen Y Fan that will be used in the actual event.
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7 Repeat week 5.
This is an important week. You will be feeling fitter and should be pushing yourself more in your training sessions. Use your training diary to try to better last week’s times.
8 Repeat week 7.
Add: You should try to have a big hill walking and/or cycling training session this week. Covering at least one major peak and a 15-mile cycle route.
9 This week you begin to ‘train-down’ in preparation for the Challenge Event itself. This allows your body to recover and store energy in preparation for the event itself.
Limit your training to three 30-minute sessions.
10 Reduce sessions to 20 minutes. Diet is an important factor in the week prior to the Challenge Event.
Diet
At the beginning of this section we talked about the importance of diet, not only for the event but also during training. Like exercise, diet is a much discussed and written about topic. It is hard to open any of the popular women’s and men’s magazines without reading someone’s opinion on the best diet for you. Views on this topic vary greatly but there is one thing that is a fact; your body needs fuel to function and when you work harder it needs more than usual.
Experts say that it is a good idea to have a snack 30-40 minutes prior to exercising. Good examples are:
• 2 apples
• 1 large pear
• 2 tablespoons of raisins
• 3 crispbreads
• 250ml of orange juice.
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Good post-exercise snacks to be eaten within two hours of training include:
• 2 thick slices of malt loaf
• 2 rice crispie chocolate squares
• 2 slices of wholemeal bread and jam
• 2 large bananas
• 500 ml orange juice
• 80g raisins
Your diet in the week leading up to the event should include plenty of carbohydrates. So what is a carbohydrate? There are two types of carbohydrate; starches, that account for almost 60% of the total carbohydrate intake, and sugars that provide the remaining 40%. It has many important functions as a nutrient. It provides a valuable source of energy, greater than 40% of the total energy in the diet comes from carbohydrates. The human body requires a constant source of glucose, also provided by carbohydrate.
Typical carbohydrate rich foods are:
• Cereal & pulses
• Potato & pasta
• Milk
• Fruit & vegetables
• Jam & sugar
During the event itself it is important to eat regularly. It is very easy to keep going and when you are working hard you tend not to notice that you are hungry and thirsty until it is too late.
You should plan your food as carefully as you plan your training ensuring that you have plenty of high-energy snacks to take on the hill or cycle route with you along with a good supply of fluid. Isotonic drinks are optional but are not to everybody’s taste. Water is as good as anything as what you are trying to do is replace the fluid lost through perspiration.
At the end of each activity you should try to eat a balanced snack that will allow your body to regenerate and refuel. Any pasta with a meat or vegetable sauce followed by fruit is a good choice and easily prepared in advance for quick re-heating.
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Much of the food preparation will be the responsibility of the support person. Time is a factor in all of these events so try not to choose options that take a lot of preparation and a lot of clearing away afterwards. Keep It Simple is definitely the way to go.
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Equipment & Safety
Safety is the primary consideration on all Team Challenge Events. All teams must have appropriate equipment for the conditions likely to be experienced.
The weather in the National Park can be unpredictable in September. A wet, windy day can be as challenging and hazardous as a day in mid-winter. Once cold and wet, fatigue can soon set in lowering the body’s resistance and possibly leading to exposure.
Although there will be mountain safety cover on the mountain and marshals along the cycling route, teams should learn to navigate using a map and compass. Don't be tempted to leave this to one person. Ensure that at least two team members are competent navigators. Mist and low cloud can descend rapidly in the mountains and even the most well trodden path can become indistinguishable in certain conditions. A suggested training syllabus is included later in this section.
Directing staff will scrutinise individual and team equipment and those individuals or teams not suitably equipped will be prevented from starting. A COMPULSORY checklist is provided at Appendix 2.
What do you need?
All specialist equipment such as radios, emergency shelters, mountain bikes, canoes, buoyancy aids and cycle helmets etc will be supplied. The following is a guideline for individual and team equipment. There are many reputable suppliers and you don’t need to select the most expensive kit. Seek the advice of the professionals either in person or on-line. There are very often some good deals to be found when ordering on the internet but do ensure you have been into a shop to
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view and try the product (particularly if it is clothing and definitely if it is footwear) before ordering either on-line or via mail order.
A list of suggested suppliers and resources is included in Appendix 4.
Before going to great expense equipping yourself for the event consider borrowing equipment from friends and colleagues. The only item of equipment that we would advise you don’t borrow is your boots. A reasonable pair can be purchased for between £40-£60 and will be a good investment not only for the event itself but also for the future.
You will need to purchase the correct maps that cover the area of the event. The required map sheets will be advised by Global Challenge UK. These can be purchased from many outdoor shops, stationers or direct on the Internet from the Ordnance Survey website at www.ordnancesurvey.co.uk
Clothing Clothing essentially consists of three main layers. The base layer that is next to your skin should be capable of transferring or ‘wicking’ moisture away from your skin to try to keep you reasonably dry. Typical examples of this are the Helly Hansen Lifa range, Lowe Alpine Dry Flow and Berghaus ACL. There are many more and the prices vary quite dramatically.
The mid-layer needs to be thicker, typically a fleece or something similar. This is where the moisture wicked away by the base-layer will collect to evaporate into the air.
Finally, the outer layer should be both windproof and waterproof. Most of the fabrics available are also breathable allowing moisture vapour to pass out through a semi-permeable membrane. Gore-Tex and Sympatex are two examples. As with all outdoor clothing there are many different examples to suit different budgets. Waterproof overtrousers are required in the event that the weather is very wet.
Carry spare clothing in your rucksack in a protective waterproof bag.
In the early morning and late evening it will be cold. Carry gloves and a hat – 90% of body heat is lost through the head if it is uncovered.
Footwear Strong boots that have proper ankle support are required for the hill section. These need not necessarily be expensive 'mountaineering'
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boots but must have ankle support. Bring spare socks as a change can make for more comfortable walking. Remember that these may well need to be 'broken in' beforehand. It would be unwise to start this event with new boots.
Ideally use your boots for your training walks and experiment with different sock combinations to see which one suits you the best. Some people prefer a thicker pair next to the skin with a thin pair on the outside. Others walk in just a single thick pair of ‘walking socks’. Waterproof inner socks are also available but aren’t cheap. In many cases boots themselves are waterproof so inner waterproof socks are an unnecessary luxury.
Cross-trainers or standard training shoes may be worn during the cycling and canoeing sections, it is also advisable to have trained wearing these prior to the day.
Rucksack Whilst you are not going on a major expedition it is a good idea to carry all of the kit you may need to use in a comfortable pack or rucksack. You will have the opportunity to quickly change between each activity. A day sack will usually be sufficient. As with the boots try to make sure you have used it previously, perhaps during your training walks. It might feel comfortable in the car park but when you have been walking in it for three hours it could be an entirely different matter. Make sure all of these problems are resolved during training and not on the day of the Challenge.
Compass Each team must carry at least two compasses. We recommend a Silva type or something similar. These can be bought in outdoor stores for a few pounds. It goes without saying that simply carrying the compass is not much good if you don’t know how to use it! A suggested navigation syllabus is included later in this section.
Your compass should be accessible not buried in a rucksack. Most are supplied with a lanyard enabling them to be worn around the neck.
A COMPULSORY checklist for all recommended equipment is included at Appendix 2 for you to print off and use during your preparations. If you need further advice about any aspects of equipment choice or suitability the helpline number is listed in the contacts section.
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Safety in the Hills
This handbook does not provide a course in navigation and mountaincraft but some ideas do need to be addressed.
The Challenge is a team event and not a race. Teams should, therefore, progress at the pace of the slowest
team member.
If an incident occurs stop and remain together. If the weather is bad get inside your emergency shelter. Report the incident using your radio and await instructions.
Teams must carry a first aid kit and know how to use it. Basic first aid courses are readily available and at least one team member should be competent and able to recognise the symptoms of heat stroke, heat exhaustion and hypothermia and know how to treat each condition in its basic form.
Navigation is covered in the next section but don’t leave it to one person. If they are injured or have to drop out for any reason you will be stuck. At least two team members, and ideally the entire team, should know the basics of navigation using a combination of map and compass.
Whilst the paths are all clear and easy to follow, it may be dark, there could be fog or low cloud. If you should go accidentally off route it is important to be able to ascertain where you are and to work out how to get back onto the correct path.
Navigation
The following are suggested objectives. If you can confidently achieve these you will have achieved a very good standard of basic navigation.
• Orienting or setting the map in relation to the ground
• Understanding contours and their significance
• Awareness of basic map symbols; footpaths, trig points, boundaries, features etc.
• Interpreting and plotting eight figure grid references
• Understanding of the difference between true, grid and magnetic north and how they relate to each other
• Understanding of the main features and operation of a Silva type compass
• Understanding of the meaning of bearings, how they are taken and used
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• Taking a compass bearing from the map and following it on the ground
• Taking a compass bearing on the ground and transferring it to the map
• Finding your position from identifiable features (back bearing/resection)
• Estimation of distance travelled by timing
• Naismith’s rule
‘Mountaincraft & Leadership’ by Eric Langmuir, Third Edition ISBN 1-85060-295-6 is the mountaineer and hillwalkers bible and contains an excellent section on navigation. At only £14.99 it is a good investment.
‘Mountain Navigation’ by Peter Cliff, Fourth Edition ISBN 1-87189-055-1 is an excellent book representing good value for money at only £5.50.
‘Hill Walking’ by Steve Long. This is the official handbook of the Mountain Leader and hill walking schemes. It is written in conjunction with the Mountain leader training board. Second Edition. ISBN-0-9541511-0-0. This is a great book. Price £14.99
Cycling
A variety of various sized ‘mountain’ style bicycles will be available, and individuals will be ‘fitted’ to a bike before they commence the cycling section. The bicycles will be more than adequate for the type of terrain that you will be riding.
All team members will be fitted with a cycle helmet, and no participant will be allowed to cycle without wearing one.
The cycling section takes in forest tracks and winding roads. There are areas where inclines are encountered and all participants must follow the Highway Code and ensure that they are cycling carefully and under control at all times. Remember it is not a race, but rather a ‘team challenge’ to complete all sections within the allotted time.
Prior to the cycling section your team will be fully briefed on the route and areas where care should be taken will be identified.
Marshals and mechanics will be dotted along the route to offer advice and assistance.
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Appendix 1 – Contact Details
For VSO George Pearce
VSO
27A Carlton Drive
London SW15 2BS
United Kingdom
0208 780 7216
For Global Challenge UK
Graham Lathbury
Global Challenge UK
Latteridge Green
Nr Iron Acton
Bristol
BS37 9TS
0845 430 9804 (v)
0845 430 9806 (f)
www.globalchallenge.uk.com
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Appendix 2 – Equipment Checklist
The following list is compulsory for all teams & participants and will be checked prior to each team starting the mountain activity. Inappropriately dressed participants will be prevented from starting.
Individual Equipment Clothing
Base layer - lifa/ACL/Dry Flo etc Mid layer - fleece
Mid layer – suitable trousers (not jeans) Outer Layer – waterproof jacket Outer Layer – waterproof trousers
Hat/sunhat Gloves Footwear
Walking socks Boots (must have full ankle support)
Trainers, fell running or approach shoes are not acceptable Carrying
Rucksack Equipment
Waterbottle/camelbak/platypus (each walker should carry at least 1 litre of water) Food to eat during the walk
Headtorch Team Equipment Equipment
Map x 2 for each mountain Compass x 2 (standard compass, not GPS) First Aid Kit including blister treatment e.g. compeed Whistle x 2 Walking Pole x 2
Insect repellent Sunscreen VHF Radio (Supplied by Global Challenge)
Personal Shelter (Supplied by Global Challenge)
*** Remember, you will get wet during the canoeing activity so you will require a set of old clothes and trainers to wear for this activity over and above this list. Lighter clothes & trainers may be worn whilst cycling.
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Appendix 3 – Training Diary
Week
(Fill in the dates. Make a note of warm up/down and exercise periods. Include comments on how you felt or what worked well for you)
Monday
Warm up
Main Exercise
Warm down
Comments
Tuesday
Warm up
Main Exercise
Warm down
Comments
Wednesday
Warm up
Main Exercise
Warm down
Comments
Thursday
Warm up
Main Exercise
Warm down
Comments
Friday
Warm up
Main Exercise
Warm down
Comments
Saturday
Warm up
Main Exercise
Warm down
Comments
Sunday
Warm up
Main Exercise
Warm down
Comments
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Appendix 4 – Equipment Suppliers
Cotswold Essential Outdoor – 0870 442 7755 www.cotswoldoutdoor.com
Snow & Rock - 0845 1001000 www.snowandrock.com
Field & Trek – 0844 800 1001 www.fieldandtrek.com
Taunton Leisure – 01392 424 515 www.tauntonleisure.com
Millets – 0800 389 5861 www.millets.co.uk
Blacks – 0800 665 410 www.blacks.co.uk
Oswald Bailey – 0845 644 3270 www.outdoorgear.co.uk
Army & Navy Camping & Clothing – 020 8527 3735 www.armynnavy.co.uk
Joe Browns – 01286 870 327 www.joe-brown.com
Outdoor Megastore www.outdoormegastore.co.uk
Tamarack Outdoors – 01995 601 011
www.tamarackoutdoors.co.uk
Decathlon – 0207 394 2000
www.decathlon.com
Mountain Warehouse – 0870 588 999
www.mountainwarehouse.com
Tiso (Scotland) – 0131 554 9101
www.tiso.com
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Appendix 5 – Team Details VSO Brecon Challenge 2012
Team/Company Name
Name Telephone Number
Mobile Number Email Next of Kin & contact number
Relationship
Team Leader
(Member 1)
Member 2
Member 3
Member 4
Support 1
N.B. For the purposes of the Brecon Challenge only, Global Challenge UK & VSO will share this data.
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Appendix 6 – Medical Form
Name Team Name Date of Birth
Address
Telephone number and email address
Height Weight
1. Have you had any serious operations or serious illnesses in the past? If so, please specify or state Not Applicable.
2. Are you currently taking any medication, either from your Doctor or self-administered? If yes, please specify or state Not Applicable?
Medication
Dosage Frequency
3. Name, address and telephone number of your Doctor
4. Name, address and telephone number of your next of kin
DECLARATION
• I have read the notes below and have answered all questions to the best of my ability.
• I authorise Global Challenge UK to contact my GP for further information should they feel necessary.
• I will bring sufficient supplies of any medication that I am using.
• I understand that VSO Brecon Challenge may be physically tiring. I am sufficiently fit to undertake the event.
• If my medical condition changes before the event I will inform Global Challenge UK.
• I am/will be over 18 years of age on the date of the event.
• I agree to abide by the rules as set out by VSO & Global Challenge UK.
• I understand that I enter the event at my own risk and that no person(s) or organisation(s) will be held responsible for any accident, injury or loss to myself (VSO & Global Challenge UK have public liability insurance and this protects participants in the event of negligence on the part of the organisers). All participants should ensure that their personal insurance arrangements do not preclude them from participation in this type of activity and that they are adequately covered in the event of an accident.
Signed: Date: Notes on completing this form: It is essential that you answer all questions as fully as possible, signing and dating the declaration at the end. The information will be kept confidential to event staff and any medical officer(s) attending the event. When answering questions please bear in mind that we are particularly interested in any history of the following conditions: asthma; bronchitis; heart conditions; high blood pressure; kidney or bladder disease; fits; HIV; faints; blackouts; severe headaches or migraines; diabetes, joint, back or muscle problems; any allergies including food sensitivities; mental health problems, including phobias; visual or hearing problems; heart related illnesses. If you fail to disclose any relevant information, your safety may be jeopardised. In addition, any insurance you have may
be invalid.
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Appendix 7 – Sponsorship Form
The VSO sponsorship Form appears separately on the secure login website.
