saturday 30 june 2018

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1 GE Aviation Wales information pack Thank you for supporting Tŷ Hafan at our welsh3peaks fundraising event now in its 20 th year. Your fundraising will help Tŷ Hafan to continue providing comfort, care and support to life-limited children and their families in Wales. This pack will provide you with vital information needed for the day and some great fundraising tips to help you reach your sponsorship target. For more information, faqs, mountain routes, maps, kit list and directions, please visit: Good luck with your fundraising and training see you soon! The Tŷ Hafan Events Team saturday 30 june 2018 snowdon > cadair idris > pen-y-fan Contact us at Tweet about your challenge: #welsh3peaks and 20 years the original welsh3peaks e st

2 fundraising tips We rely on your sponsorship to provide care and support for life-limited children, young people and their families. The GE Aviation Wales Welsh3peaks Challenge has, to date, raised over 1.6million which has made a huge difference to the lives of families who depend upon Tŷ Hafan. With your help, we hope to be well on our way to achieving another 1million over the next few years of the event! 2Oo 15o 125 1Oo 75 5o 25 your totaliser Your personal target: 200 Motivation is the key to success, don t forget to mark off the milestones on your way to your target! It means an extra 25p for every 1 sponsored. It won t cost you or your sponsors a penny! How to raise 200 in ten days Day 1 Take the first step and sponsor yourself 20 Day 2 Ask three close family members to sponsor you 10 each Day 3 Ask four members of your extended family to sponsor you 3 each Day 4 Ask two neighbours to contribute 2.50 Day 5 Ask eight social network connections through Facebook, Twitter or LinkedIn to sponsor you 1 Day 6 Ask your boss or company to contribute 40 or even better if they will match whatever you raise Day 7 Ask two workplace suppliers to contribute 30 each Day 8 Ask five colleagues to sponsor you 2 each Day 9 Ask two friends to contribute 5 each Day 10 Well done, you re team has raised 800! Now you can concentrate on your training.

3 Fundraising ideas to get you started ty_hafan Set your goal Each team is targeted with raising a minimum of 800, why not set this as your goal and aim to smash it? Sponsor yourself! Don t forget to sponsor yourself first to get the ball rolling! Share the load Your team fundraising requirement of 800 can be split between your four team members meaning you only have to raise 200 per team member. Give copies of your form to family, colleagues and friends tell everyone what you are doing! Forms can be printed as many times as needed Raise money online It s free and easy to set up an online fundraising page at It even lets you upload a picture. You are more than welcome to copy and paste text from our website: welsh3peaks.co.uk Raffles/Events Hold a raffle in your work place or local pub. Local pubs are supportive of good causes and are often more than willing to sponsor. Corporate Sponsorship Ask your company to boost your sponsorship or even match what you raise! As the Tŷ Hafan Welsh3peaks event is designed to improve teamwork, communication and leadership skills, try your Personnel or Human Resources Department because they may well fund part of the required sponsorship Sponsorship may also be given by your company s sports/social committee. Other Ideas Have a swear box for your work colleagues and friends, or arrange a cake sale Be Creative! Why not run a competition and ask your sponsors to guess the total time it will take your team to complete the challenge? They can include their guess in the message box on your online giving page. Use social media Spread the word on your Facebook and Twitter, linking to your online giving page. Tweet about your challenge: #welsh3peaks and

4 fitness, training and diet tips Aim: To successfully and safely complete the challenge in 15 hours. Please ensure that all team members are fully aware of the basic fitness level required to complete this challenge. The welsh3peaks challenge is a considerable physical challenge please ensure that all team members are aware of the level of training you will need to complete in order to be able to take on the challenge without putting themselves at risk of injury. Training To increase your fitness level in preparation for the challenge, we recommend that you steadily build up to the following regular exercise regimes in your preferred disciplines: Jog: minutes three times a week Swim: 30 minutes two to three times a week Cycle: minutes two to three times a week total distance: miles total ascent: 9,397 ft. (2,864m) Walk: minutes brisk walking during the week, and three to five hours at weekends Try to practice your walking on a mountain terrain in the lead up to the event. The Brecon Beacons provide an ideal platform to experience the environments that you will face during the challenge. Tip! Aim to get team members of equal fitness levels.

5 Diet During the week leading up to the event take in plenty of carbohydrates, eg: pasta, potatoes, cereals, rice, bread, fresh fruit. Also take on plenty of fluids (not alcohol!) little and often. Energy snacks to take on mountains: Dried or fresh fruit (lightweight) Energy bars Mars bars Biscuits Cake bars Drinks: Still energy drink Water Squash Tip! Make drinks easily accessible by using a hand-held or on-belt bottle. Take on a little fluid often to avoid dehydration. Once you begin to feel thirsty, it is too late! Your body is already dehydrated.

6 Required Equipment Kit Checklist The following items must be carried on all mountains by each team. Each team will be checked for all these items during registration. Subsequent checks will be made before each mountain stage of the event. Team Equipment First Aid Kit (consider special needs of team members i.e. asthmatic etc.) Compass Maps (Snowdon, Cadair Idris, Pen Y Fan) You will need the following three mountain maps for the event: Snowdon: Ordnance Survey Explorer OL No 17 (1 to 25,000) Snowdon and Conwy Valley Cadair Idris: Ordnance Survey Explorer OL No 23 (1 to 25,000) Cadair Idris and Bala Lake Pen y Fan: Ordnance Survey Explorer OL No 12 (1 to 25,000) Brecon Beacons National Park Western and Central areas Note pad and pencil Mobile phone Bothie (issued at registration) Mountain Passport (issued at registration) Suggested Additional (non-essential) Requirements: Sunscreen Insect repellent (with deet) Blister plasters Individual Equipment Rucksack (approx litres) Waterproof liner Appropriate footwear Survival bag A survival bag is a person sizes waterproof bag, typically orange in colour, designed to avert the threat of hypothermia from exposure. It s reasonably light, made from strong, waterproof and tear-proof plastic and provides some amount of thermal insulation. These can be purchased at most outdoor stores and online for less than 5. Set of waterproofs (jacket and trousers) Hat and gloves Whistle Emergency rations (chocolate, dried fruit, nuts, cereal bars etc.) Torch Money (in case of emergency) Drink The amount of fluid required per person will change depending on the weather conditions. A hot day on Cadair Idris will require at least 2-3 litres of fluid. Team number tag (issued at registration) When packing your rucksack, make sure that the items that you will need to get out in a hurry, such as waterproofs, hat, gloves etc. are readily accessible, while items such as lunch are packed nearer the bottom of the rucksack. Also, ensure that heavier items, such as a flask, are kept to the back of the rucksack (nearer to your back) so that the centre of gravity is closer to your body to avoid injury.

7 Appropriate Footwear You will not be allowed to take part in the event without appropriate footwear. Footwear will be checked during the full Kit Check at registration in Snowdon. Footwear considered suitable for the event are: Walking boots eg: Fell running shoes (fell running shoes are designed for uneven terrain and are acceptable due to the increased grip and support that they offer) eg: The following footwear is unsuitable and will not be accepted at Kit Check: Trainers - eg: Trainers are not suitable footwear to take part in this challenge. Much of the terrain covered will be uneven and unsuitable footwear may lead to unnecessary accidents and injuries. Any participants planning on wearing trainers or unsuitable footwear will not be allowed to pass through the Kit Check in Snowdon and thus will be unable to take part in the event. Any participants that change into trainers during the event after the Kit Check at registration will also be withdrawn from the event.

8 How to pay in your sponsorship money Before sending in your sponsorship money to us, please ensure that the following information is on your sponsorship form: Your name Your team number Gift Aid it! Remember to fill our the Gift Aid information If you are sending in sponsorship money for your group, please make a note on the form who the money should be allocated to so that we can keep everyone s records up to date. This should also reduce the amount of s/ letters you receive from us chasing up sponsorship in the next few months. Then return your completed sponsorship form with the cheque to: Tŷ Hafan, Hayes Road, Sully, Vale of Glamorgan CF64 5XX Alternatively, you can pay your sponsorship money straight to our Tŷ Hafan account: HSBC Bank account number: Sort code: If you decide to send money this way, please send an to events@tyhafan.org stating your name, the event, the branch you re paying into and the amount. We ask that all sponsorship monies are received by Tŷ Hafan no later than 30 September The amazing BBQ at Pen-y-Fan has been kindly provided by Just Perfect Catering since Wales largest independent contract caterers specialising in high quality catering services.

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