1. How to Tackle a Multi-Day Ultramarathon by Richard Weremiuk of www
How to Tackle a Multi-Day Ultramarathon by Richard Weremiuk of

2. Which Event are you Running or Considering?
Introductions &
Which Event are you Running or Considering?
Deadwater
Marathon des Sables
4Deserts (Antarctica, Atacama, Gobi, Sahara)
Kalahari Augrabies Extreme
Al Andalus
Grand to Grand
Trans Alpine / Trans Rockies
Cape Wrath

3. Differences in the events?
Distance, and number of days (3 days+, 100 miles+)
Stage Split
Climate and Weather
Differences in kit list, clothing
Cooking: Fuel, hot water, fully-catered, buy food
Accommodation (tents, huts, boats, buildings)
Cost! Flights not included on some events

4. Entry and Eligibility
Minimum entry requirements; previous event experience, distance, navigation, etc
Medical certificate. GP Medical form, stamped, ECG, Cardiologist referral (athletes heart)
Usually a non-refundable deposit of up to £500

5. Insurance
Cancellation insurance vs Event Travel insurance
Insist policy must be referred to underwriters to confirm cover for extreme sports (check smallprint)
Policies are typically £200+

6. Running, Cycling, strength, yoga/Pilates
Training
Running, Cycling, strength, yoga/Pilates
Mileage – less is sometimes more (quality, not quantity)
Are Back to Back sessions necessary?
Goal is to improve your recovery time
Climate and altitude training (Altitude Centre)
Heat acclimation (7-14 days before event. Sweat more, sweat sooner, secrete less salt. Benefits lost soon afterwards; 1-2 weeks)
How can you acclimate? Running in layers, sauna (at rest)
Altitude: Altitude tents, chambers, masks
Long stage equivalent distance weeks out. Do speed training in last 6-8 weeks

7. Final ‘Training’
Regards endurance, anything you do in the last two weeks is for your head not your body (not so for speed!)
Rest!
Mental Preparation; sports psychology
Make a written plan to account for all the eventualities you can think of
If something goes wrong, you have a ready made plan Bs

8. Getting There
Travel arrangements (Trains, flights, Visa)
Flights – individual bookings vs complete itinerary
Customs Issues – Fine for food import (gamble?), fuel
What can you carry on vs hold luggage
Carry/wear as much as you can in case of baggage loss
Wear your race shoes on the journey – tough to replace
Buying, eating, drinking or using anything new on race day breaks the golden rule!

9. Mandatory vs Optional Kit
Mandatory Kit – Safety (navigation, Health – aspi-venom)
Optional Kit – Luxury
Every piece of optional kit you take is extra weight
A piece of optional kit may make you more comfortable or make the difference between finishing or not (Sleeping, hygiene – alcohol gel, clothes, chlorine tablets, food items)

10. Atacama 2010 Equipment List
Weight - Item
66g - Torch - Petzl Tikka 2 with 3x Lithium batteries 30g - Backup Torch - Black Diamond Ion 50g - Space blanket 7g - 20 safety pins 200g - Blister Kit + pain relief meds 40g - Compass - Silva 26g - Knife -  4 Deserts SwissCard 15g - Medicated Lip Balm; Sun Block, 0.15 oz, SPF g – Ultralight down Sleeping Bag +8C rated (clothes must be worn to supplement this) 230g - Sleeping Mat - Therm-A-Rest Prolite – extra small to use with backpack sleeping mat 200g - Thermarest compressible Pillow – priceless! 70g - Hand Cleansing Alcohol gel 79g - P20 once a day suncream – ½ bottle decanted 10g - Light My Fire Spork 2g - 6 x disposable earplugs 10g - Chlorine Tablets 50g – 14x wet wipes 10g – toilet paper

11. Atacama 2010 Clothes List
Wearing this - Eye Protection – Oakleys Wearing this - Railriders Adventure Top (inc patches) Wearing this - Skins Sport Long Tights – day and night Wearing this - Helly Hansen Seamless boxer shorts Wearing this - Running Shoes – New Balance MT840 Wearing this - RaidLight Stop-Run Gaiters Wearing this – Nike Running Cushioned socks Wearing this – Asics socks (over the Nikes) Wearing this - Outdoor Research Sun Runner Cap 140g - Montane Featherlite Marathon Jacket – evenings and asleep 40g - Icebreaker Pocket 200 – evenings and asleep 36g - Hilly Gloves - evenings 40g (2x20g) - Nike Running Cushioned socks x 2 - spare 40g – Asics socks - spare 150g – Helly Hansen LIFA – evenings and asleep 150g – PHD Ultra Lightweight down vest – evening and asleep
Total Kit Weight 3.2KG (Food Weight was 3.8kg. Total 7kg) – Nepal 6.5kg

12. What to wear on your body?
Shorts or full length tights or both (weight vs warmth)
Full length tights can be worn in bed to add warm
T-shirt or long sleeves - [Show]
Long sleeves – warmth at night, protection from sun. Wear loose fitting such as Railriders Adventure Shirt (does go stiff with sweat after a few days!)
Long clothes mean less sun screen has to be carried
One pair of socks for the hardcore. Most take 2-3 pairs
Hat – An O.R. Desert cap a good choice for all events

13. What to wear on your feet?
Deadwater – Trail shoes – road shoes in drop bag (you can swap)
MDS – Many wear road shoes. Stony plain sections can be painful and cause bruising. Well cushioned trail shoe with firm sole ideal
Others – trail shoes. Gaiters for deserts

14. Sahara: Stony Plains Bruise feet.
Follow 4x4 tracks where they exist as stones have been brushed away

15. Atacama: Destroys gaiters, and shreds shoes, soles and all
Atacama: Destroys gaiters, and shreds shoes, soles and all. Buy tough shoes and remove gaiters for the salt “plains”, which are more like coral than plains.

16. No value to knee length gaiters. They just make your legs hot!
Parachute silk are the best kind. Get the Velcro sewn on by a cobbler. £30
Raidlight (“Stop-Run” gaiters – no use for deserts – ok for uk)

17. Foot Preparation
Advance conditioning: Tuff Foot, Friar’s Balsam [Show]
Cut nails short (be careful)
Food hardening: white spirit etc – Not recommended
Foot Softening: File hard skin, moisturising, Sports Nok
Condition or learn to tape (before race) – Badly taped feet cause more issues
Learn to patch (during race)
Learn to treat (after race)
Shoes; 1 size bigger maybe?, 2 sizes – no recommended

19. Runners who never get blisters, get blisters!
What causes blisters: Moisture, Heat, Friction
Enforced walking due to climate, fatigue or injury
You will walk more than wanted, or intended to. 4mph average is a top 10-15% finish
Different action to running guarantees blisters unless your feet are used to walking from training
Preventative: Decent Socks (thin, thick, double, toe?)
Gaiters (Essential for deserts; ankle length, Velcro/sew)
Water: river crossings. No point changing socks. Remove shoes is risky

20. Foot Care As soon as you get a hot-spot. STOP and tape it (Leukotape)
Waiting just a mile, or until the next CP will cost you
Blister plasters: nasty and hard to remove (residue)
Burst or not; Not recommended for blood blisters (infection)
Clear blisters; thread them and leave to wick/drain
Drastic; Friars Balsam injected in with a hypodermic (painful)
Never remove blister skin during event, it’s protective
Hotel slippers / flip-flops

21. Foot Care Bible Don’t mess with blood blisters
I spent days in hospital with cellulitis when I got home after deciding to burst this as it was too painful to walk on. Several hours after this photo, the infection had spread up my leg.

22. Backpack / Rucksack / Hydration Vest
Al Andalus vs Deadwater vs The MDS
5-10l l l
The smaller the pack you buy, the more focussed your packing will be, and the lighter your pack
In contrast, no point buying a tiny pack (saving 100g) and then strapping mats and sleeping bags outside it (swing)
For the MDS 0.5kg of extra race-items to add

23. Pack Weight
For Al Andalus and similar – light as possible
Deadwater – Under 5kg
MDS / 4Deserts – Under 7kg (tough but doable)
Weigh every item, buy as light as you can afford
Remove excess ties, toggles, cut/shorten straps from pack (ensure pack full when you do this)
Don’t be afraid to take a knife to the pack (remove netting, axe-loops). Possible to save 100g+

25. Put food “bricks” for last days at the bottom of the bag
How to Pack Your bag
Uneven weight distribution will cause problems in less than 10 miles (& don’t stash a 1.5l water bottle in side pocket!)
Put food “bricks” for last days at the bottom of the bag
What are bricks? Each day Vacuum sealed or tight-wrapped
Ideal is not to remove your pack until the stage finish so park smart
Put trail snacks, drink powders in hip pouches, ready to eat, access before you arrive at a CP
Put foot care items/ first aid pack in hip or side pouches for easy access – more likely to stop and patch
You don’t need the bag for your sleeping bag. Stuff it in the spaces

26. How much should you drink?
Hydration
When should you drink?
How much should you drink?

27. Hydration
Camelback vs shoulder bottles vs Smart tube
Camelback – hard to fill, see capacity, may burst
Shoulder bottles – Eliminate “swing” essential
Smart tube (MDS) – light, but central mounting issue
Check your mandatory carry capacity (1.5l, 2l, 3l?)
Lightest way to store extra water is a roll-up Platypus
Carry as little as you dare- is a gamble; Pros & cons

28. Smart Tube. Screws to top of “most” bottles, but not always an exact fit on some mineral water bottles

29. Hydration II
On some events water is rationed – time penalty
Read “Waterlogged” by Prof. Tim Noakes
“Drink before you are thirsty” – It’s a myth
Trust your thirst instinct – Drink if you are thirsty
Hypernatremia – over-drinking
Electrolytes / Salt tablets / plain water and food? “A study of marathoners by Harvard-based researchers found that 13% had some degree of hyponatremia, and that it was just as likely to happen among those who guzzled sports drinks during the marathon as it was among those who stuck with water.” – more than 800ml per hour usually causes problems.
When / if you pee, colour, is a good indicator. Beware vitamin / beetroot affect will change the colour!

30. Sleeping Mats and Pillows
Mat – essential insulation from cold floor
Roll mat – solid, light, won’t puncture, bulky
Thermarest – several types – Traditional thinner ones are warmer. NeoLight are lighter, but ‘crinklier’, & colder
Balloon bed – ultimate lightweight, they burst
Don’t take any inflatable mat to the Kalahari! Spiky!
Decide if torso mat is enough? Put clothes or rucksack mat under legs as insulation
Pillows – Inflatable (don’t bother). Compressible (good)

32. Sleeping Bags
Down vs Synthetic
Down is much lighter per gram and more expensive
Get a bag suited to climate – Sub 400g for hot (PHD)
Silk liner will add a few C for little extra weight
Lots of cheap Chinese Down bags are decent quality
Floor Mat – essential insulation to good sleep
Pillows – Inflatable (don’t bother). Theramrest Compressible pillow (good)

33. Torches
Typical requirement is two light sources
Primary head torch (higher lumens)
Backup torch (“sometimes” no minimum lumen) – Petzl E-lite, Black Diamond Ion.
Use torch sparingly during nights 1-3 to save for main use on the long stage (night use)
Lithium AAA cells – Lighter, expensive, last longer

34. Climate Protection
Sun Screen for any country – Riemanns P20 - once a day
Decant some into a light weight travel bottle
Lip Balm with SPF
Sun Glasses – Essential for some environments
Goggles – For Sahara mainly. Some goggles turn into sunglasses as they have a removable seal - WileyX
Cold Morning’s– Down Vest (PHD). Helly Hansen, Tyvek Jumpsuit, or a bin bag – all provide lightweight warmth
Stay in your sleeping bag as long as you can to conserve calories

35. Camp Food
Calories rules: Some are Per day / some are per week
Last stage is often shorter – you don’t need 2k calories
Make your own breakfast – milk powder, oats, etc
Bang per buck. Fat weighs more. Olive Oil as an additive
Dehydrated food. Mountain House / Expedition Food / Noodles / mash potato (Smash)
Deadwater – End of day 3 drop bag (load up your drop bag with lots of luxury food as you will eat it before stage 4)
Black market trading for food in camp – rife!

36. Daily Intake
2000kcal not enough. Close to 3000 (or more) better
Typical days rations, (Nepal 2011)

37. Gels weigh too much for too few calories – useful rescue
Trail Food
Gels weigh too much for too few calories – useful rescue
Mixture of sweet, salty, protein for later in a stage
Peanut M&Ms
Nuts - pine - high kcal, cashew – high carb/cereal bars
Honey roasted cashews
Jerky / Pepperami / biltong / dried fruit
If you consume fast sugars, ‘chase’ with something more substantial to stop the inevitable crash
Eat early, and eat often. Harder to eat food later. Force feed yourself even if you don’t want to eat. Schedule/ timing

38. Registration Day
Organisation will:
Check your mandatory items (strict)
(MDS)Dr will review your medical cert and ECG (strict!)
Check your food (casual). If it looks enough, they won’t check the calorie content – You cheat yourself if you take less
Issue you with tracker (no more flares). Easy to access, or hard to access – a conundrum!
Tracker has SOS function

39. Camp
On MDS you get to pick your tent and tentmates
On 4Deserts you can request friends, the rest are random
Be brave and ask who snores – this is a big issue for some!
Take disposable earplugs (a couple of grams well spent)

40. Running (or walking) the Stages
Breakfast –Some like carb drinks – can cause upset tummy
Focus on the next CP, never the whole stage, or later stages
Most people quit on days 1-3. Fear of what is to come
GPS devices won’t make the CP appear faster! Distances always end of longer than advertised –don’t lose your head!
Recharging devices (luxury - solarcharger, or power bricks)
Don’t hang around at CPs. 10 mins at every CP is mins per day lost. Try not to stop at all
Run Walk – Strategies - Fuelling

41. Post-Stage Camp Life
Eat something and drink within first hour of finish
Sort feet out – flip-flop, Crocs, hotel slippers, plastic bags on feet? Long walk to medical tents with sore feet. Elevate!
Hygiene – Many get sick. No shoes in tents. Use alcohol gel on hands and utensils. Use Chlorine tabs in bottles
Use wet wipes sparingly – halve them, wrap in mini 2x2 inch plastic bags

42. Cooking
If cooking in the desert – take or make a wind-shield – Use less fuel, boils faster
Pick up sticks from around the camp – buy less fuel
Don’t take a bowl / or Mug. Eat out of plastic bag
On MDS / 4Deserts – make a mug out of 1.5l water bottle
By cutting the bottom off with your knife (Swisscard blade)

43. Pain Relief
Paracetamol is safest option
NSAIDs – Such as Ibuprofen and Diclofenac (anti-inflamatories). Studies have shown these carry a risk of renal failure. Higher risk in dehydrated athletes
Raise your feet on something after every stage, to drain them down

44. Staggered Starts
Some races have staggered starts on at least one stage
MDS and 4Deserts – Top 50 start up to 3 hours later on long day
Kalahari / Deadwater – Day 2 onwards staggered based on previous days average MPH
Earlier start sometimes means more time in the cool of the day before it heats up

45. Navigation
Deadwater – Roadbook, GPS on mobile, tracker, marking
MDS – roadbook, large flags every few hundred M – people. Sandstorm only possibility of getting lost
MDS – Night stage – Laser trucks
4Deserts / G2G– roadbook, frequent pink flags. Light Sticks at night

46. Anything Else?
All my kit lists, kit reviews, triumphs (and tragedies) are on
and
me on