Glasgow to Edinburgh Trek Guide 2015.indd - British Heart Foundation

GLASGOW TO EDINBURGH TREK 2015 Preparation Guide

GLASGOW TO EDINBURGH TREK 2015

THE CHALLENGE

What you need to know Section 1

2

Section 2

3

Section 3

5

Day turns into night, caps are replaced by head torches and onwards you go… 100km (approx) in up to 30 hours. A true test of mental and physical endurance… a great team event to conquer with friends, family and work colleagues…

Section 4

11

Section 5

12

Section 6

13

ARE YOU READY?!!

Section 7

16

Section 8

18

This booklet will give you information to help you have your best chance of achieving your goal.

Section 9

19

Team G2E

Training Tips

Training Plans

Support Driver Footwear Kit

Food and Drink Night Walking

Travel and Accommodation

Glasgow to Edinburgh Trek Preparation Guide | 1

SECTION 1: TEAM G2E JOINING THE FIGHT AGAINST HEART DISEASE This is Rachel, who has been inspired to take part in the first Glasgow to Edinburgh Trek after family members and a colleague were affected by heart disease. Explaining her reasons for taking part, Rachel said, ‘Between mine and my boyfriend’s families there have been a number of family members with heart conditions, some suffering heart attacks and some undergoing surgery so this seemed like the perfect way to raise money and awareness doing something I enjoy.’ Also my colleague, Ian has recently had a triple heart bypass. As soon as we signed up he agreed to drive our support vehicle. He will meet us at points along the route with extra food, drink and clothes.

SECTION 2: TRAINING TIPS ONE STEP AT A TIME The first rule of training for this event is to ease yourself in gently. Your training programme should not challenge you on your first walk. Start with flat easy walks 2-3 times a week for the first few weeks. If you are in a team, then try and walk as a team at least once every 3-4 weeks; this will give you an idea of your team’s ability and everyone’s progress. Tip: Do not increase your long walks by more than 20% total distance at a time.

TRAIN ON THE ROUTE If you live near the route then we advise you to do part of your training on our trek trail. This will give you an idea of what footwear will suit you on the day and will also get you familiar with the route.

CROSS/ALTERNATIVE TRAINING

THANK YOU Thank you for taking part in our Glasgow to Edinburgh Trek. This journey will be something that you won’t forget. Remember, we didn’t say it would be easy, we said it would be worth it. Wishing you all the best in your training.

As well as walking, we advise to mix up your week’s exercises with some cross training to help build up your strength. Doing some gym work will greatly strengthen your body as a whole and limit the likelihood of injuries occurring during your trek training. Swimming, gym, circuit training and cycling are all other options to add to your training schedule.

KEEPING TRACK There is a blank planner to help you to make a note of your training, try to note how quickly you walked, how far and how you felt during and after the walk. This will enable you to gauge your progress and when to push yourself and equally when not to. If you feel you need a rest, it’s important to take it. You’ll eventually be able to work out a comfortable speed you can walk at and you can work out your arrival time at each check point.

Gizem Fowler Event Manager

2 | Glasgow to Edinburgh Trek Preparation Guide


STRETCHING Before and after any amount of exercise, stretching will help your muscles to prepare and recover. Have a look at these stretches and give them a go as part of your trek training. Hold each stretch for no more than 30 seconds as part of your warm up. Repeat the stretches when cooling down holding them this time for one minute. Quads: Stand tall and lift one heel up to your bottom, taking hold of it with the same hand. Keep your knees together and stomach drawn in while you pull the heel to your bottom and push your hips forward to feel the stretch down the front of your thigh.

Hip Flexor: Lie down on one side and pull one foot backwards with the same hand. Support your body with the opposite hand. Part your knees and pull your bent knee backwards.

Hamstring: Place are heel on a step keeping your leg straight and all the weight in your back leg. Lean forward from your hips and feel the stretch in the back of your leg.

SECTION 3: TRAINING PLANS In our training plan we suggest a varied form of exercise, on our training plan OT stands for Other Training, you could use any of the below to help you with your preparation. Aerobic conditioning: This 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 utilise oxygen and is used during all heightened activity. Don't neglect hill training as this will be key to getting the body used to the terrain you can expect to experience. Cross-training: Just walking to build up fitness levels can become monotonous so consider using different forms of exercise to keep your training varied and interesting. Team and racket sports or cycling, for example, can work well within a training programme for an event such as this and means you don’t have to drop all of your other interests. The key is to undertake regular aerobic exercise with a long walk once a week. Interval Training: Interval training can be best described as bouts of intense exercise interspersed with short rest intervals. The intensity and duration of the work intervals and the length of the rest periods dictates output and effectiveness of your training. Alternate between brisk walking or running for up to a minute, and then return to 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 press, overhead press, leg press and calf press, leg extensions and leg curls.

Calves: Stand in front of a wall and lean against it with your palms as you step backwards with one leg. Push your back heel into the ground and feel the stretch in your calf.



TRAINING PLAN – 100KM Here is an example training guide for the 100k day or night walk. This is based on 12 weeks training for the event, however you can extend it your training plan if you wish to give yourself a head start.

Week

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1

Rest

Easy walk (2-4 miles)

OT approx. 30-40 mins


Rest

Rest

Longer walk (6-8 miles)

2

Rest



Hill walk (3-5 miles)

Rest

Rest

Longer walk (10-12 miles)

3

Rest



Medium walk (6-7 miles)

Rest

Rest

Long walk (12-14 miles)

4

Rest


OT approx. 40-50 miles

Hill walk (3-5 miles)

Rest

Optional OT strength work


5

Rest


OT approx. 40-50 miles


Rest

OT (30-45 mins)


6

Rest




Rest



7

Rest



Hill Walk (6-7 miles)

Rest

OT (30-45 mins)


8

Rest


OT (45-60 mins)

Medium NIGHT walk (6-7 miles)

Rest



9

Rest

Easy NIGHT walk (4-6 miles)

OT (45-60 mins)


Rest

Long Walk (18-22 miles)


10

Rest


OT (45-60 mins)


Rest

OT (30-45 mins)


11

Rest


OT (45-60 mins)


Rest



12

Rest


OT (45-60 mins)

Rest

Rest

EVENT DAY

EVENT DAY



YOUR PERSONAL TRAINING PLAN Week

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Notes

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 8 | Glasgow to Edinburgh Trek Preparation Guide


SECTION 4: SUPPORT DRIVERS

YOU’VE GOT WHAT IT TAKES, BUT IT WILL TAKE EVERYTHING YOU’VE GOT.

If your family or friends would like to support you on the event, but don’t want to take on the trek itself then why not ask them to be your support driver. They will be your ‘pit stop manager’ meeting you at allocated points and carrying your equipment and accessories. Your support driver is your rock, they are the person you will most want to see on the trek. Their role is by no means easy, they will be on call 24/7 during the event. This is often a less glamorous job and underrated and despite being less physically strenuous it’s still hugely rewarding when you see the team coming over the finish line. Your support vehicle should be large enough for every trekker in your team in case some members cannot complete the trek. You will be given the address of each the checkpoints in your event pack which will arrive within a few weeks of the event. You can then give this to your support driver so they can plan their route and where they will meet you.

If you’re looking for a training buddy in your area visit Facebook and join the BHF Glasgow to Edinburgh Trek page



SECTION 5: FOOTWEAR

SECTION 6: KIT

Although training and being fit for the event is absolutely crucial, more often than not it is a poor selection of footwear or the wrong treatment for your feet that will determine if you manage to finish the event.

WHAT TO WEAR AND HOW TO BEST PREPARE FOR ALL ELEMENTS

Below are some tips to help you where feet and footwear are concerned:

TIP: Scottish weather can be very unpredictable, even in June! So we suggest layers, layers, layers! Whether it’s hot, cold, wet or dry if you have layers you can easily add or take off.

• When buying new walking shoes try to use the same socks you will be walking in when being fitted.

A SUGGESTION IS 3 LAYERS

• Buy from stores where there are staff with knowledge of hiking who can advise on the correct type of footwear, expensive boots aren’t necessarily the best or ones that will suit you. • You should have your shoes for the event in your second month of training so that your feet can get used to them.

Your footwear is what may be the difference between you finishing and having to pull out. Research methods trekkers use, and try to use these in your training.

• Try to keep your feet dry when training and on the day, talcum powder or the like will stop feet over sweating and limit blisters. • Ensure you have fully worn in the footwear before the event so you know they are comfortable and you are confident of walking long distances in them. Once you have purchased new footwear start off by walking around 1 hour at a time in the shoes then gradually increase the distance. • Remember that this trek is mainly on flat canal towpaths so you will do very little hill walking. • The right socks are often as important as the correct shoes – ensure you spend the money on socks that will suit the challenge you are taking on – ask those with knowledge when buying your shoes or at any good outdoor shop for advice. • Socks should ideally be made from natural materials such as wool; they draw moisture away from your feet better and limit blisters. Bring more (6-8 pairs) than you expect to need, a change of socks can make all the difference on the day. • Lace up your boots or shoes carefully, too tight could mean your feet are pinched and you will get pain and too loose and your boots will rub and then the dreaded blisters start. FACT: At our London to Brighton trek, our medical support team spend about 90% of their time dealing with blisters on the day. There is nothing worse than the legs being fine but the feet being in pieces.


Base layer: it is worn directly next to the skin and the idea is it will take moisture away from your skin to prevent it making you cold or uncomfortable. Most base layers are made of materials such as wool or various modern synthetics – e.g. polypropylene and polyester which tend to work best. Ask those in the know for advice when buying any new clothing. Mid layer: This is like a secondary layer to continue to take moisture away, but at the same time is very much an insulating layer to keep you warm. A lightweight fleece or long sleeved full fronted zip-up is ideal. This may, however, also be a t-shirt over the base layer though if it is a warm day zip-ups tend to be easier to get on and off. Outer layer: Often a waterproof or high visibility style zip-up. It should be breathable and have a hood. Legs: This will again all depend on the weather but if it is a nice day then decent walking shorts are advised. Ensure these have plenty of pockets like a cargo style pair rather than nylon sports shorts and certainly not denim. For the night section (again depending on the heat) you will probably want to pull on some full length trousers, again avoid denim and go for lightweight cargo style trousers. If it’s raining then lightweight waterproofs can be rolled up and carried in your bag if required. Gloves: Worth having in your bag as they don’t take up much room or weigh much. TIP: Take care of your head – a cap in the day to keep the sun off and a beanie at night to keep your head warm are two great ways of ensuring your head is taken care of in all conditions!


THE BAG

Item

Essential/ Optional

Comments

Route map

Essential

Provided on day by BHF.

Emergency numbers

Essential

Provided on day by BHF.

Mobile Phone

Essential

Worth entering into your phone the emergency numbers before you set off.

If you don’t have a support vehicle and will be carrying your worldly goods for the entirety of the event then here is the advice. Ensure the bag is big enough to hold all of your equipment (20-30L should be about right). Compartments are great for separating your “must haves” from the not-so-essential extra items, so choose a bag with these.

Trek number

Essential

To be carried on your person at all times.

Pen and paper

Essential

To make a note in case of any emergency..

Sun cream/lip balm/ sun block

Essential

First aid kit

Essential

Should consist of a minimum of plasters/blister kit, Vaseline, talc, tape, and scissors.

Whistle

Essential

To attract attention.

The bag must have adjustable padded shoulder straps and ideally padded waist straps to fit around your person to prevent the bag from moving/swinging side to side. The idea is to take as much of the weight of the bag through your hips rather than all of the weight across your shoulders and back. Ask for advice from an expert to fit you out and show you how best to have the bag secured when you walk.

Torch

Essential

Ideally a high powered torch that will provide you with your light during the night section.

Hat

Essential

Cap and or beanie for day/night sections.

Head torch

Essential

We will NOT provide participants with head torches for this event. It is essential that you purchase your own light source for the night sections.

Batteries

Essential

Bring batteries to fit your torch and head torch. Ensure these are good quality lithium so they will last.

Spare socks

Essential

Bring 6-8 pairs – you will welcome the change.

Extra layers

Essential

As mentioned on previous page.

Sturdy water bottle(s)

Essential

Avoid a large bottle; choose two smaller bottles to spread the weight if possible – but camelpack is ideal.

Waterproofs

Essential

Lightweight, breathable.

Energy snacks/food

Essential

Ideally enough to sustain you for up to 30 hours – see food and drink section for advice.

Drink

Essential

There will be places to buy drink and there is free water at every checkpoint, but you should come filled up and ready to start the trek. Hydration is essential. Avoid carrying cans of drink as they are heavy and cannot be resealed.

Money

Essential

Ensure you have some spare cash on you to purchase any extra food and drink along the way, avoid carrying all your credit cards and other personal items on you.

Sat map/navigation device

Optional

If you have a GPS navigational device and have downloaded the route then ensure you bring batteries for it and know how to use it.

Camera

Optional

But worth it.

Spare footwear

Optional

Sunglasses

Optional

Antibacterial hand wash

Optional

Gloves

Optional

May be worth having if using walking poles.

Compass

Optional

If you can navigate/use a compass then a welcome aid to the map.

Plastic bags

Optional

Ideal for sitting on or taking your rubbish with you.

Toilet rolls

Optional

There are toilets at every checkpoint, but you never know if you may get caught short.

Remember to train with your bag , it should contain a similar weight in that you’ll travel with at the event, this will help you to realistically practice for the trek.

We can transport a small bag directly to the finish for you, to save you carrying it, should you wish to bring a change of clothes and towel to have when you arrive. Please note this bag will not be available to you until you reach the finish line.

WALKING POLES By no means essential but some people find them a welcome addition on long walks for both balance and spreading the weight a bit. Try introducing them from week 5 so that you get used to using them before the event.

MOBILE PHONE It goes without saying this is essential and should be fully charged before the event. You will be given emergency numbers to call if you get stuck so this must be on your person. If walking in a group make sure every walker has a mobile phone. It may be a good idea to bring an extra phone battery or spare phone – but remember to switch the sim card as that’s the only contact number we have for you.



SECTION 7: FOOD AND DRINK What we provide: We will aim to provide you with snacks or have food to purchase at every checkpoint. However please remember the snacks we will provide are a supplement to your own snacks and food and shouldn’t be relied on. Please check the event page closer to the event for updated list of checkpoints and provisions available. Our checkpoints will be approximately every 15km between 1-50km and every 10km between 50km and 100km. Please note: We do not supply gels on the event. Due to the nature of various ingredients within the gels we believe it is best placed if you wish to use them to buy your own gels and bring them to the event.

A SUGGESTION OF WHAT TYPES OF SNACKS AND DRINKS YOU SHOULD BRING WITH YOU: • • • • • • • • • • •

Water bottle – we’ll fill it up for you as you go on Cereal bars Fig rolls Bananas Raisins Dried fruit/nuts Flapjacks Chocolate bar Sugary treat Apples Energy gels – light and easy to carry

What about energy bars? Are they worth the money? Most of the time, the answer is yes, as long as they have the carbohydrates, especially the complex carbohydrates (as found in porridge) that are released slowly. As with anything else, though, you shouldn’t over indulge; the idea is to replace the calories, not have a feast.



SECTION 8: NIGHT WALKING/LIGHTING You will be walking in the dark so you must come prepared for this. You will not be stopping to sleep during the trek, there will not be time. It is essential you bring decent lighting with you for this section of the trek which means decent torch/batteries and ideally a head torch. Please note we will NOT provide you with a head torch at this event. Much of the trail especially in the night sections is along canal pathways and other walkways away from people. This means the amount of artificial light such as car headlights or street lamps will be at an absolute minimum. It will be very dark and you will be the one lighting your way. The route will still be signed by arrows the whole way but you will need to keep an eye out with your lights to follow these. We have chosen this time of the year to maximise daylight and minimise the hours of darkness but there will still be somewhere between 6-7 hours of walking in the dark equating to 14-20 miles of your journey so please be prepared.

SECTION 9: TRAVEL AND ACCOMMODATION • There is no official parking at Kelvingrove Park, therefore we suggest taking public transport to the start of the event. The closest underground stations are Kelvinhall and Kelvinbridge. Closest train stations are Charing Cross Rail Station, Patrick Station and Glasgow Central Station. First Bus services 2, 3, 7, 19, 19A, 23, 747 stop outside the Kelvingrove Art Gallery and Museum. Kelvingrove Park is a twenty-minute walk from the City Centre. • There is limited parking at the rear of the Kelvingrove Museum. The current charge is £1 for a 4 hour stay but please note that this can only be used for dropping off participants and the support drivers. Please remember to bring £1 coin for the pay and display machines. • If you are intending to stay overnight in Glasgow to meet at Kelvingrove Park, there are hotels available in the local area. • If your support drivers are going to park at Falkirk Wheel to meet you, please tell them to follow the signs for BHF Event Car Park as the main car park might be busy and they might get charged. • Your support driver and any spectators can park at the Edinburgh Academy to see you cross the finish line. Can you please remind them to be quiet if they’re arriving at night as this is a residential area and we don’t want any complaints. Parking at Edinburgh Academy is free and the address is 42 Henderson Row, Edinburgh, EH3 5BL. • It is advised that you do not drive yourself home after the event, you will be too exhausted. • We will provide you with some food, hot drinks, a complimentary massage and enough room to rest after the event. However please note that there isn’t space to let our participants sleep at the venue. Please consider carefully whether you will need accommodation in Edinburgh after the event. There are hotels and B&Bs available in the area and in the city centre. • The nearest train station to the finish is Edinburgh Waverley, 5 mins drive or 20 mins walk away. Haymarket Station is 7 mins drive and 30 mins walk away. Lothian Buses No.36 leaves from outside the Edinburgh Academy to the west end of the city centre.



TODAY

I WILL DO WHAT OTHERS WON’T, SO

TOMORROW I CAN DO WHAT OTHERS CAN’T.



Walking all over heart disease 0845 1308663 bhf.org.uk/g2etrek

We aim to raise over £50,000 from the event for the fight against heart disease Thank you #g2etrek

British Heart Foundation Greater London House, 180 Hampstead Road, London NW1 7AW Phone: 0845 130 8663 Fax: 020 7554 01000 Website: bhf.org.uk © British Heart Foundation, registered Charity Number in England and Wales (225971) and in Scotland (SCO39426)