The Thames Path Challenge

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Barry McLaughlin
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1 The Thames Path Manual 2016 Your guide to preparing for the challenge!

Welcome to the Thames Path CHALLENGE 2016 This guide should give you a good overview of what to expect on the, and combined with the Participant Area of the website provide all the

Please read it carefully and refer back to it as you get ready for the Thames Path, and keep visiting the Participant Area for updates, latest news, and special offers.

. Official tech t - shirts available to order - mid December Final Event Information Released - 27 th July Start times released - 27 th July Final route info, maps & GPX files released

fundraising due to your Charity - 8 th October Participant Area We have further info available in our participant s area of the website.

2 Welcome to the Thames Path CHALLENGE 2016 This guide should give you a good overview of what to expect on the, and combined with the Participant Area of the website provide all the information to prepare yourself. Please read it carefully and refer back to it as you get ready for the Thames Path, and keep visiting the Participant Area for updates, latest news, and special offers. timeline There are some important dates for your diary - please make a note of the below - and watch out for our s over the next few months.. Official tech t - shirts available to order - mid December Final Event Information Released - 27 th July Start times released - 27 th July Final route info, maps & GPX files released - 27 th July Min 50% charity fundraising deadline - 1 st August E-tickets, sent to you - 31 August The September Official Results & certificates - 14 th September Remaining fundraising due to your Charity - 8 th October Participant Area We have further info available in our participant s area of the website. This will include kit lists, training guides, & training walks. We will be updating this area regularly in the lead up to the challenge - keep your eyes open for more updates & join in the conversation on our event forum. Social media Join us online and meet fellow challengers before the event. Get updates, training & fundraising advice. 2 info@thamespathchallenge.com

Manual THE CHALLENGE Your challenge, your way!

There will be a mixture of walkers, runners and joggers taking part in the event - with runners setting out first for a clear run of the route, with joggers and walkers following close behind.

14-22 hrs 23 km in 4-7 hrs JOG IT You For those looking to up their fitness and set a new personal goal, but without the pressure of being classified as a full runner.

Like walkers, you would be carrying your small day pack.

3 Manual THE CHALLENGE Your challenge, your way! Over the weekend of September 2016 we are expecting over 3,500 challengers to be taking on either the Full, Three quarter, Half or Quarter distances of the Thames Path. There will be a mixture of walkers, runners and joggers taking part in the event - with runners setting out first for a clear run of the route, with joggers and walkers following close behind. WALK IT Walkers will be making up the majority of the field It is an ideal event for anyone - from those taking on a long distance walk for the first time - to the harder core & keener trekkers looking for a new personal challenge. We anticipate walkers will aim to complete their challenge in the following time frames: Full 100 km in hrs (33 upper time limit) Full over 2 days hrs each day 54 km in 9 14 hrs 72 km in hrs 23 km in 4-7 hrs JOG IT You For those looking to up their fitness and set a new personal goal, but without the pressure of being classified as a full runner. So run a bit - walk a bit - or just keep jogging! Ideally you will aim to hit the times below - but of course you can revert to the walker time lines if that s how it works out. Like walkers, you would be carrying your small day pack. Full 100km in hrs Full over 2 days in 7-10 hrs each day 54 km in 8-10 hrs 72 km in hrs 23 km in 3-5 hrs THE ROUTE & REST STOPS 0 KM - Fulham - Start Bishops Park 12.5km midpoint 28 KM - - Rest Stop Hurst Park 37.5 km midpoint 50 km - Runnymede - Rest Stop Runnymede Pleasure Ground RUN IT Runners have specifically signed up as such - and are up for a tough Ultra! Runners get tailored menus at the rest stops - that wont bog them down & free baggage transfer for their small day pack (30L/10kg max) to the finish (+ to half way for Full distance participants).we expect runners to hit the following times: Full 100 km in 9-14 hrs Full over 2 days in 4-8 hrs each day 54 km in 4-8 hrs 72 km in km in 2-3 hrs 75 km midpoint 78km - Cookham - Rest Stop 3 info@thamespathchallenge.com Marsh Meadows 88 km midpoint 100 km - Henley - Finish Mill Meadows

Manual Preparing for the challenge Fundraising Your charity should be in contact within 2-3 weeks of your registration.

please contact your charity directly! As a last resort please see the link in the Participant Area where you can log your problem and we will follow it up also with your charity.

The charity can then verify that you have been actively fundraising for them and will be happy to confirm your place on the event (as they have to pay Action a fee for services we provide in respect

4 Manual Preparing for the challenge Fundraising Your charity should be in contact within 2-3 weeks of your registration. However all charities do work in slightly different ways so if you are unsure about what you are meant to be doing fundraising wise, or you feel that they have been a bit slow in contacting you - please contact your charity directly! As a last resort please see the link in the Participant Area where you can log your problem and we will follow it up also with your charity. At least 50% of your minimum fundraising target should be with your charity 6 weeks prior to the challenge - 1 st August The charity can then verify that you have been actively fundraising for them and will be happy to confirm your place on the event (as they have to pay Action a fee for services we provide in respect of your place on the event). Failure to reach this 50% target on time could result in the charity removing you from the event. The total balance of your fundraising target and any additional sums is due to be with your charity no later than 4 weeks after the event - 8 th October All fundraising monies should be given directly to your charity (not via Action ). If you have an online fundraising page (JustGiving / Virgin Money Giving) you will NOT need to physically make a transfer, as the online donation site will automatically transfer your funds on a monthly basis to the charity. Fundraising is all part of the - it s best to start it as early as possible, ask for support from your Charity & we also have some tips in the Participant Area. Remember - you are taking on a serious challenge - so let people know what you are really doing - send them a link to the website - big it up! 100km or 50km is no walk in the park - and potential sponsors will recognise that - so you ll be surprised as to how easy it is to smash the minimum fundraising targets! Overall we are expecting to raise 2.5 million for charities involved in the Thames Path - and the full Ultra Series will raise over 8 million in Your challenge really counts and make a real difference for others! Training Whichever distance you are looking to take on - there may be a serious test of endurance, stamina and determination ahead. You will need to train and practice whatever type you are doing (walking / jogging / running/personal best running) in order to prepare your mind, feet and body for YOUR challenge. OUR 2016 Training walks We organise a series of dedicated training walks which will help you to prepare for the challenge if you plan on walking. They are a great opportunity to try out your kit, test your walking boots, meet fellow challengers. We offer both day time and night training walks across the year which you can join up to for just 20. London Day Walks: 20 miles of the Thames Path from Blackfriars, heading to Richmond. The fairly flat route will help you train in your kit & equipment and give s you the chance to test out your fitness, staying in power and to see how your feet stand up to a few miles of pounding. London Night Walks: Taking the London Thames route but setting at midnight - there is no better way to get used to night time walking. Lead by our experienced guides, - the aim of the night training walk is to get your body and mind used to the slightly surreal experience of walking for a long period of time at night - when your body wants to be resting. South Downs: Southease to Eastbourne along the the South Downs way through Severn Sisters Country Park - with a few hills en route. Also Hassocks to Rodmill on the South Downs Way across Ditchling Beacon also - again with a few sharp hills. The South Downs Way is a fantastic practise ground and also the venue for our new South Coast in August. North Downs: This walk begins in Guildford, climbing from the town via the Riverside Walk. From here you will pass in and out of the woods and through the beautiful countryside of the Surrey Hills, offering beautiful views over the Valleys to the South, before eventually reaching West Humble,Nr Dorking. To book onto one of our training walks visit the Participant Area of the website and keep an eye open for additional special walks. 4 info@thamespathchallenge.com

Manual On the challenge The start The Full, First Half and First Quarter s start at Bishops Park, Fulham - with the other start locations being based at Hurst Park (second quarter and 72 km),

At each start location there will be a large registration area, teas & coffee, water / energy drinks, an opportunity to meet some of our charity partners, baggage drop area, a warm-up zone, and of

You will be expected to register at the start of the challenge, to officially sign in, collect your event pass, route maps and other items to help you along the course.

5 Manual On the challenge The start The Full, First Half and First Quarter s start at Bishops Park, Fulham - with the other start locations being based at Hurst Park (second quarter and 72 km), Runnymede (2 nd half and third quarter) and Cookham (fourth quarter). The full address of the Fulham start is Bishops Park, Fulham, London, SW6 6EA. At each start location there will be a large registration area, teas & coffee, water / energy drinks, an opportunity to meet some of our charity partners, baggage drop area, a warm-up zone, and of course the start line itself! rs will be setting out off in waves every 20 minutes in groups of roughly at a time. You will be expected to register at the start of the challenge, to officially sign in, collect your event pass, route maps and other items to help you along the course. Start times will be allocated depending on your selection when you registered, the distance you are taking on and if you are running, jogging or walking. Your provisional start time will be ed 4 weeks prior to the challenge. We recommend that you arrive to register on the morning of your challenge 1 hour before your start time - and enjoy the pre kick-off hospitality! The Finish Mill Meadows, Henley is the finish for Full, Three Quarter, 2 nd Half and Last Quarter rs, for 1 st Quarter rs its Hurst Park, the Second quarter and First Half challengers its Runnymede Pleasure Ground and for the third quarter challengers its Cookham. At your finish line you will be met with a medal, glass of fizz and a big welcoming cheer! You will also receive a hot meal to help you recover, and there will be massage therapists and medics on hand should you need it! Friends & family are most welcome to meet you at the finish line and cheer you in - a full guide will be issued 1 month prior to the challenge detailing parking facilities and other facilities for supporters. There will be a complimentary shuttle service from the finish locations to the nearest mainline train stations, during the hours in which the train is running. Our Info point will also help you book taxis should you need one. Baggage Walkers: You must bring a day bag (small rucksack) litres max which you will be expected to carry with you - and holds your essential on event kit. Including whatever you ll need for changing weather & the night sections. Joggers should do likewise. Runners: Can carry a small lightweight running backpack if they wish. Also runners will get a free baggage transfer service to their finish line. (30 Litres / 10 kg max size). Full runners have this bag transported to the half way rest stop (50km) before then going onto the finish line at Mill Meadows, Henley. Bag Transfer: There will be an optional baggage transfer service for all rs to move a larger bag to the finish line. For Quarter, Half and Three Quarter rs this will cost 5 on the day. For full challengers it costs Day rs: If you would like your bags transferred to the halfway point so that you have your belongings for the Saturday night there will be a 7.50 charge (on the day) to carry out this service. Supporters We fully encourage your friends and family to come along and to cheer you on at the start, the finish and some of the other major rest stops. We will be releasing full supporter and parking guides closer to the challenge in the Final Event Information and the Participant Area to help your supporters plan their day! Timing Your event pass has a timing chip, and you will be scanned at Rest Stops. There will be a live feed back of data to the Website so friends and family can track your progress throughout the. Three days after the challenge we will publish official times, and you can download a Certificate. 5 info@thamespathchallenge.com

Manual Support & HOSPITALITY What you will get Full Teas, coffee, water & energy drinks at stops At 28 km there is the option to pre - purchase lunch or bring your own packed lunch Hot meals at 50 &

Full over 2 Days Teas, coffee, water & energy drinks at stops At 28 km there is the option to pre - purchase lunch or bring your own packed lunch Hot meals at 50 & Three Quarter Teas, coffee, water

Hot meal at the 50 km km finish A medal and a finishers t-shirt. Shuttle to Staines (first half) and Henley Train Station is a 5 minute walk from the finish.

6 Manual Support & HOSPITALITY What you will get Full Teas, coffee, water & energy drinks at stops At 28 km there is the option to pre - purchase lunch or bring your own packed lunch Hot meals at 50 & 78 km Hot meal at the 100 km finish A medal & a finishers t-shirt Henley Train Station is a 5 minute walk from the finish. Full over 2 Days Teas, coffee, water & energy drinks at stops At 28 km there is the option to pre - purchase lunch or bring your own packed lunch Hot meals at 50 & 78 km Hot meal at the 100 km finish A medal & a finishers t-shirt Henley Train Station is a 5 minute walk from the finish. Three Quarter Teas, coffee, water & energy drinks at stops Hot meals at 50 & 78 km Hot meal at the 100 km finish A medal & a finishers t-shirt Henley Train Station is a 5 minute walk from the finish. Half s Teas and coffees at the start At 28 km OR 78 km there is the option to pre - purchase lunch or bring your own. Hot meal at the 50 km km finish A medal and a finishers t-shirt. Shuttle to Staines (first half) and Henley Train Station is a 5 minute walk from the finish. Quarter Teas and coffees at the start Hot meal at your finish A medal and a finishers t-shirt. Shuttles to the nearest train station - Hampton, Staines, Maidenhead and Henley Train Station is a 5 minute walk from the finish. REST STOPS These stops are the main feeding stations, and areas for a reasonable period of rest and recovery (typically minutes is anticipated perhaps less for runners who are out to set a fast time). Toilet facilities, Event Medics and Event Staff will be at each of these Rest Stops. MID-POINTS At approximately half way between the Rest Stops; there are shorter minute re-fuelling stops with toilets, Medics & Event Staff. MEDICS Safety and your welfare are taken very seriously. There will be medics available at all Rest Stops & Mid-Point Stops - as well as mobile medics in rapid response vehicles for emergencies, injuries and accidents. Medics vary from first aid qualified staff, nurses, paramedics and doctors. There will also be a number of massage therapists and sports physiotherapists at the midway stop which is generally reserved for those who genuinely needing treatment - as determined by our medical staff. trek masters We will have official marshals who will walk sections of the course in a supporting role. Their jobs are to motivate, and encourage, as well as advise the control room of any new hazards that should develop along the route. Trekmasters will be out in force over the night stages. SIGNAGE The route will be posted to the participant area as a PDF document, a GPX file, and KML file (for use on Google Earth and Google Maps) 3 weeks before the challenge. You will also be handed a hard copy of the route on the morning of the challenge. The route will be clearly signed with PINK ARROWS (which are directional) and PINK RIBBON with glow sticks during the night time. In the outskirts of villages/towns this signage may become harder to spot, so please familiarise yourselves with the route before the, and have the Route Map with you and track your progress on it so you are aware of your assumed location. It is your responsibility not to get lost! 6 info@thamespathchallenge.com

Manual control Room We have an Event Control Room manned by our Management and the Medical response coordinators.

We will also have Info points at all Rest Stops manned by our Event Staff - and they are there to help you! WHAT TO DO NEXT 1.

Get online Join the Ultra Facebook page - and converse in our online Ultra forum for training tips! 3.

7 Manual control Room We have an Event Control Room manned by our Management and the Medical response coordinators. You will be able to contact the Control Room at any time throughout the challenge in emergencies or in situations that you feel you want advice or help. We will also have Info points at all Rest Stops manned by our Event Staff - and they are there to help you! WHAT TO DO NEXT 1. Keep updated Refer back to the Participant s Area of the website on a regular basis to check for important updates or info. 2. Get online Join the Ultra Facebook page - and converse in our online Ultra forum for training tips! 3. Online fundraising Set up your online fundraising page via Just Giving or whichever online fundraising site your charity prefers. 4. Team Captain s - Get recruiting! Make sure you get your team mates signed up as soon as possible so you can all get training & fundraising! 5. Training Read our Thames Path training guide - to aid your preparation for the challenge ahead. 6. Join a training walk Join us on one of our night or day training walks - meet fellow challengers and our event management team! 7. Get your boots on! Make sure you have a well worn in pair of boots or shoes before taking on the challenge. Contact the team Please check the Participant s Area of the website regularly for updates during the lead up to the event. All additional information will be released in the Participant s Area in accordance with the Communication Timeline. If you have any questions - you can contact us on: info@thamespathchallenge.com 8. Check your kit! Take a look to see what other kit you may need to invest in for your training and the challenge. 7 info@thamespathchallenge.com

THE GRAND UNION Challenge. Challenge Manual Your guide to preparing for the challenge!

THE GRAND UNION Challenge. Challenge Manual Your guide to preparing for the challenge! THE GRAND UNION Manual 2015 Your guide to preparing for the challenge! www.grandunionchallenge.com Welcome to the CHALLENGE 2015! This guide should provide you with a complete overview to the 2015 challenge