Training guide OXFAM TRAILWALKER & OXFAM WINTERTRAIL

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Myron Davis
5 years ago
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1 Training guide OXFAM TRAILWALKER & OXFAM WINTERTRAIL

2 Laurent Carré / Oxfam

3 1 Your training programme This training is divided into 4 phases. The shortest sessions can be made individually but try to practise the longest walking by team. PHASE 1: Getting started 4 weeks before During the first phase don t push too hard, and don t hurt yourself - this phase is all about getting into the habit of walking. Practise one or two hours a week and three or four hours during the weekend. PHASE 2: Work on endurance 4 weeks before The second phase is all about endurance - now you will discover how your body responds after putting in effort long term. During this phase you need to be careful to monitor your body s demand for water and food. PHASE 3: Work on resistance 3 weeks before The third phase aims to build your resistance - this is where you ll be doing the longest distance and highest intensity of training. PHASE 4: Tread lightly 2 weeks before The fourth and final phase is when you ease back to make sure you are primed and ready for the big event. 2 PARTICIPATE IN COLLECTIVE SESSIONS Training as a team is essential to ensure success. Thanks to our Oxfam France dedicated training tools, you can join an existing training session or propose your own to form a new team. Click here to find out about training for: More informations on : keep in touch Join us on Facebook Oxfam Trailwalker France / Oxfam Wintertrail Find us also on Istagram On to benefit of the last news about the event Any questions? Contact the Oxfam team on +33 (0) or evenements@oxfamfrance.org 3

4 Your planning You should try to train three sessions per week, and always take a day s rest after each one. If you can t manage three, prioritize the longer sessions. PHASE 1 SESSION 1 SESSION 2 SESSION 3 WEEK 1 1h jogging on easy terrain 1h hiking 3h hiking WEEK 2 1h20 jogging on easy terrain 1h20 hiking 3h hiking WEEK 3 1h30 jogging on easy terrain 1h30 hiking 3h30 hiking WEEK 4 1h45 jogging on easy terrain 1h45 hiking 4h30 hiking PHASE 2 SESSION 1 SESSION 2 SESSION 3 WEEK 5 1h30 jogging on easy terrain 1h30 hiking 3h30 hiking WEEK 6 1h30 jogging on easy terrain 1h30 hiking 4h hiking WEEK 7 1h45 jogging on easy terrain 1h45 hiking 5h hiking WEEK 8 2h jogging on easy terrain 2h hiking 2 sessions of 3h hiking (ex. on Saturday and on Sunday) WALK OF 50 KM WITH THE TEAM PHASE 3 SESSION 1 SESSION 2 SESSION 3 WEEK 9 2h jogging on easy terrain 2h hiking 2 sessions of 3h30 hiking (ex. on Saturday and on Sunday) WEEK 10 2h30 jogging on easy terrain 2h30 hiking 6h hiking WEEK 11 PHASE 4 WEEK 12 WEEK 13 2h30 jogging on easy terrain 2h30 hiking 2 sessions of 5h hiking (ex. on Saturday and on Sunday) SESSION 1 SESSION 2 SESSION 3 At your convenience. We recommend you practise as indicated during weeks 5 et 6 4

5 3 Nutrition and health NUTRITION To cross the finishing line, a healthy diet and hydration are as important as your fitness training. Carbohydrate and protein are key allies to give your body the energy it needs to accomplish a sporting event like the Trailwalker or the Wintertrail. Energy sources Carbohydrate is the main energy source during high-intensity physical activity. Your body can only store small amounts, therefore it s necessary to absorb carbohydrates regularly. Carbohydrate is found in pasta, rice, bread, cereals, potatoes, fruit juices, dried fruits and honey. Proteins are fundamental for your muscles and when you are recovering after a physical effort. You can absorb them by consuming meat, eggs, cheese, dried vegetables (lentils and dry beans) and dried fruits (nuts, for example). In addition spirulina, a natural food supplement, is essential for ensuring optimal physical condition. Training During your training we advise you to eat a light lunch rich in carbohydrate two or three hours before your departure. Keep hydrated during the event, and eat energy products such as dried fruits or banana. After the effort, you can eat a more extensive meal. During the training you will identify what you re looking for in terms of products, refreshment and consumption habits. BEFORE THE WINTERTRAIL OR TRAILWALKER - One week before: prepare your stock of vitamins For lunch: 2/3rd of starches (such as bread and wheat products) + 1/3rd of vegetables + proteins In the evening: 1/3rd of starches + 2/3rd of vegetables + proteins - Two days before: Decrease fibre in order to prevent gastric problems as well as reducing meat, which is very acidic for your body. Follow the same proportion: 2/3rd of starches + 1/3rd of vegetables. It is important to eat starch to form an energy reserve. - On the day: eat a fat breakfast with starch. Hydrate one hour before departure. DURING THE WINTERTRAIL OR TRAILWALKER During the walk, refresh your carbohydrate stocks in order to avoid hitting the well-known marathon Wall. Regularly eat very calorific slow sugars such as rice cakes and energy bars. Take small portions. And drink regularly. Salt and sweet water solutions are best. A recipe for your energy drink: a quarter of a litre of grape juice + one litre of water + two pinches of salt. Eat every three hours. Avoid fatty meals because digesting them increases fatigue. Eat light meals. You can save energy if you are well prepared! AFTER THE WINTERTRAIL OR TRAILWALKER After putting in the effort, your body needs to recuperate: a lot of water, carbohydrate and proteins are key allies for the recovery of your muscles. A few hours after the trail, you will be able to drink alcohol again and raise a glass socially! Begin your nutritional preparation one week before the trail : 5

Prevent blisters Blister hunting Blisters are the primary reason people quit. There are many opinions on how to prevent and treat blisters, as well as how to prepare your feet and make them stronger.

6 Prevent blisters Blister hunting Blisters are the primary reason people quit. There are many opinions on how to prevent and treat blisters, as well as how to prepare your feet and make them stronger. Our team collected some of the best methods. Note that everybody has different feet; therefore, it s best to try more than one method and choose what suits you best. Bandage your feet Try to bandage the zones that are more likely to get blisters with a zinc oxide paste bandage which adds protection to your feet. When you train, practice your bandaging skills because a badly bandaged foot will do more harm than good. Dry or sticky feet It is good to regularly change your wet or sweaty socks for dry socks. Explore having dry feet dusted with talcum powder, or try putting petroleum jelly where you think there could be friction. Several pairs of shoes Alternate your shoes in order to avoid the accumulation of friction points. It is also useful to have extra shoes if your existing pair become wet. Delphine Bedel / Oxfam 6 Socks can protect your feet The double socks technique is useful and has helped a lot of walkers. Put a first, very thin pair of socks on first, then put on a second, thicker pair made for walking. Blisters treatment 1. Clean it with denatured alcohol and let it dry naturally 2. Don t remove and don t rub the skin 3. Apply an antiseptic cream and cover the blister with a sterile gauze or a plaster 4. Pad the area with a protective pad (such as Compeed) Take a special blisters kit - Pads or plaster against blisters - Gauze (sterile and packaged individually) - Small scissors (to cut bandages) - Medical adhesive tape Treat frictions Hydration : drink a lot during the event and drink after the effort. Il will allow you to sweat a lot. When you stop to swear the residues dry and turn into salt crystals which increase the friction. Tight short : The cycling tights are created to mold in order to avoid the frictions on the thighs. Apply on your body Vaseline one the frictions areas to decrease irritations and avoid frictions.

7 4 MANDATORY MATERIAL AND DOCUMENTS This is a list of compulsory equipment for each teammate. It has been designed to ensure your safety, and to this end the trails staff can ask to check your bag prior to the departure of the event : Your medical certificate with the mention no counter indication to taking part in athletics competitions or no counter indication to taking part in running/walking competitions. It must be dated within one year of the Oxfam event. A back pack A one liter minimum flask: you can refill it at every checkpoint Some food At the minimum 3 charged cell phone per team with extra batteries if possible or chargers A safety vest (yellow or orange with reflective stripes) for the night walk A head lamp (or a flashlight) for the night walk with new batteries and spare ones A first aid kit (one per team). You can find it in a supermarket (antiseptic spray, sterile plasters, elastic adhesive bandage, sterile compresses, scissors, gloves ) Survival blanket Your Roadbook, which will be given during registration on Friday. A GPS tracker (one per team), which will be given during registration on Friday. Wintertrail-specific mandatory material A pair of snowshoes. If you don t own one, TSL Outdoor, our partner, can lend you a pair. Alternatively, if you want to buy one, you can benefit from discounted rates in our shop. A ARVA Kit containing a detector of avalanche victims + a shovel + a probe. If you don t own one you can rent one for 30 on the website. Without an ARVA kit you will not be allowed to take part in the Wintertrail. Training in how to use the device will be given before the event. Your ID card or passport to cross the French-Swiss border This equipment is compulsory to take the start, no exceptions will be accepted. A ARVA formation will be given at the distribution of the rented material during your registration, on the Friday afternoon. Click here to rent your Kit. Oxfam Online shop We offer you best-quality products our online shop, and you will find good walking sticks and snowshoes for the Wintertrail at TSL! 7

8 5 Advice on recommended material As a complement to the mandatory equipment, we strongly advise that you gather together the following: Walking poles. You can save 20% of energy. They aren t provided by the organization. Our partner TSL Outdoor has designed poles at the color of Oxfam. You can buy Oxfam Walking pole on our shop. Several pairs of socks Support Stockings Lip balm Toilet paper A microfiber towel Solar protection (cream, hat, sunglasses) Bathing suit for the collective shower and flip flops (to get some fresh air on your feet at check point) Wintertrail recommended material : Technical clothes, warm and waterproof. Technical underwear Several pairs of gloves and warm cap Walking shoes type hiking, warm, waterproof, and rising of one half size greater than your real size (the feet will swell during 30h). A second spare pair will be such a positive addition. Waterproof legging gaiters Trailwalker recommended material : A pair of walking shoes type trail of one half size greater than your real size (the feet will swell during 30h). Mosquito repellent Warm clothes and rain clothes Mosquitoes repellent Warm and rain clothes, particularly for the night Some spare clothes for your comfort YOUR FIRST AID KIT Plasters, stripes and creams : Elastic adhesive bandage (6 cm) (for example Elastoplast) To wrap your ankle or to maintain a plaster Compression bandage (8 cm) (for example Coheban) Sterile plasters Antiseptic pods (for example Chlorexidine) Sterile compresses Hydrocolloide plasters (for example Urgomed) To protect injured skin (blisters, abrasions) following disinfection Anti-inflammatory cream (for example Voltarene Emulgel). To apply in the event of tendinitis, sprained ankle etc. Nok cream (for example Akileine) To prevent blisters - you can reapply it during the walk Bepanthene cream can be applied to irritated buttocks or between the thighs. Drugs : Painkiller > Paracetamol (for example: Doliprane, Dafalgan etc.) or analgesic combination (for example: Di-Antalvic) For muscular and articular pains etc. Avoid the use of aspirin or anti-inflammatory drugs since these are poisonous to the kidneys and stomach if you have been working hard physically Take notice of intense pains, they usually warn you about a serious problem. Just stop and get a medical opinion Antiemetic > Example : Vogalene lyoc In the event of nausea or vomiting Antidiarrheal > Example Loperamide In the event of diarrhea Follow nutritional advice if you have digestive problems Antispasmodic > Example Spasfon In the event of stomach ach Antireflux >Example Ranitidine In the event of gastric burns In the event of low blood sugar levels (hypoglycaemia), always have rapid-absorption carbohydrates and energy bars with you 8

9 6 Hints and tips Make sure that you enjoy your training, and get your teammates and supporters involved to get the most out of this epic adventure. Get to know yourself Get to know what you like to eat and drink when exercising. Try out different sources of energy during your training and identify those that give you the most energy for the event itself. Train together The team that trains together stays together. Training together helps you learn your teammate s strengths, weaknesses and importantly, their different paces. Train at night Walking at night is something you ll need to get used to. We recommend that you schedule a night walk into your training, then you will not be taken aback when the night comes on the Trail itself. Mix physical activities By doing a variety of physical activities, you will reduce the risk of hurting yourself and will avoid getting bored of doing one activity. This is particularly important for those of you who do not exercise on a regular basis. The 10% rule From one week to the next, it is highly recommended that you do not increase your total weekly distance by more than 10%. A big increase in distance or level of intensity greatly increases your chances of injury. Plan your training A proper training plan will contain information about the stage you have reached, your rhythm and the efforts you still have to make before starting the D-Day. Change your habits Changing your everyday habits is a good way to train more: for example, use the stairs instead of the elevator, your bike instead of public transport and so on. Every kilometre counts! Learn how to breathe Start slowly and stick to a more or less consistent walking pace for the whole day by adjusting the length of your strides depending on the slope (long strides on flat surfaces, short strides uphill). This is the breathing the less consuming in term of energy. keep in touch Join us on Facebook Oxfam Trailwalker France / Oxfam Wintertrail Find us also on Istagram On to benefit of the last news about the event Any questions? Contact the Oxfam team on +33 (0) or evenements@oxfamfrance.org 9

10 Dan Choung / Oxfam challenge yourself challenge poverty ANY QUESTIONS? CONTACT THE OXFAM TEAM ON +33(O) OR EVENEMENTS@OXFAMFRANCE.ORG

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