TRAINING It would be foolish and potentially dangerous to suddenly climb a number of mountains if your body is normally expecting a weekend as a couch potato. To be successful, you will need to be able to walk over rough terrain, involving both steep uphill and downhill sections it should not be necessary to have to run at all. A rhythmic pace, especially uphill, will lead to much better progress than charging at it. The tale of the hare and the tortoise makes a lot of sense during a Challenge Event, especially as it is so easy to forget on the earlier mountains that you will still need the strength and energy for day two. Introduction This programme is designed to help those who have never trained or are out of practice. It may also provide some additional knowledge or ideas for those amongst you that are currently training or active. Firstly you need to consider the event. There is no point training for a sprint, but at the same time you don't need to run any marathons. The event is structured so that the pace required is a steady walk, although the terrain may at times be very steep and difficult in places. Photo of Snowdon courtesy of Roy Lomas The qualities required are firstly determination and commitment, but you will also need a level of physical fitness. That is aerobic fitness, or another way to put it is a fit heart and lungs. You will also need to prepare yourselves by eating the correct foods both during the build-up and the actual event itself. The information that follows is not in any way the best or only way to train: it is a compilation of advice and ideas from both first hand experience and scientific research. You may wish to use all or just parts of it; in any event we wish you every success with your training. Week 1 At this stage we are assuming that you are doing little or no regular exercise. Those of you who are should incorporate this plan into your existing programme. Remember don't rush into it, unless you're going to give up as quickly, start steadily. The best thing to do is to try and incorporate exercise into your daily routine with the least amount of inconvenience, for example: Get off the tube or bus one stop early and walk the rest of the way If possible, walk to work Use the stairs instead of lifts At lunch time, walk to the shops instead of the staff canteen Walk the dog that little bit further All these things will add up to make their own little differences and can be continued throughout your build up. Other things to work on are: Try a run (or a brisk walk for those that don't like running). Aim to be slightly out of breath by the time that you finish. A 20-minute run should be long enough (or a 40 min walk). If you can get to a pool, a swim is an excellent way to have an all over work out. Again, 20-40 mins is long enough at this stage. In this first week you should be aiming to do between 3 and 5 sessions of activity lasting 20 mins (running) or 40 mins (walking). Week 2 Now you've started to establish a bit of a pattern and are walking any small journeys and making a conscious effort to tackle stairs, you should now be aiming to build a little on the previous week, but avoid exhausting runs that leave you aching for days. Although you may start to discover muscles you forgot you had, stretching after a period of warm-up and at the end of each session may ease this. Remember: Do not bounce into stretches Do slow controlled static stretches Hold stretches for at least 10 seconds At no time should stretching be painful. In this week you should again aim to do 3-5 sessions, but if you felt last week was easy increase the time or intensity of your training. If last week was hard try and repeat it, it should be easier, or are you doing too much too soon? Some other things you might consider including are step-ups at the bottom of the stairs for approx. 10-20 mins. If this is too easy try two steps at a time, a kitchen chair or similar. Week 3 This may well be one of the hardest times psychologically; the novelty of training has worn off, but don't give up! Remember, set yourselves some targets, and vary your routine. Try swimming, cycling or perhaps a gym, this may involve an induction, but if you like this form of exercise it could prove very useful over the next few weeks. If you do go to the gym, bikes, running machines, steppers and rowing machines are all good for this sort of training. You should now be doing 4-5 sessions a week. This makes a weekly exercise total of between 1hr 20 and 3hrs 20, so it's not too much to ask. Week 4 You are now fully into your training and need to maintain and improve on what you have already achieved. Keep going with the existing sessions and continue to vary your routine. Try to ensure that at least 1-2 sessions are spent either walking or running; as you need to exercise the same muscles that you'll need for the challenge. Introduce some hill training here, try jogging or walking briskly up inclines, gently at first. Weeks 5 - 8 In the next two weeks you should be increasing the strength and endurance in your legs, to familiarise them with the terrain you will encounter. This should be achieved by incorporating a few hills into your daily routine or spending one day a week exclusively hill training. Alternatives to actual hills may include training on stairs, steps or stepping machines. Act now and plan some hill walking for the whole team over the next couple of weeks. This is an ideal time to try out your new gear and break in new boots. If you can't get out make sure your training includes some longer distances. Gym machines are fine for developing strength and stamina but cannot simulate the load put onto your legs, especially your knees, during a challenge event. Over 85% of participants, who drop out of the event, drop out due to sore knees. Walking in the hills as part of your training will help develop the tolerance of your knees to the rigours of the challenge. Week 9 This is the beginning of the taper, which is a reduction in the training to allow the body to recover and store up reserves for the big event! This week, include 3-4 sessions of about 40 minutes each. Try and train as a team at these late stages to develop the team spirit needed on the event. Week 10 Exercise should be further reduced this week with perhaps only one or two light 20-30 minute sessions at the beginning of the week, followed by 3-4 days of complete rest and plenty of sleep prior to the event. Remember to read the nutrition advice in the following section, by following this and resting in the days before the event you will find you will be ready for the challenge. NUTRIONAL ADVICE Food With an increase in the activity the majority of you will be experiencing, there needs to be a complimentary increase in the energy you are receiving from food. What is perhaps more important is where that energy comes from. As many of you will be aware, food is comprised of three groups, fats, proteins and carbohydrates that are all essential in a healthy diet. The majority of us will be getting sufficient fats and proteins, and enough carbohydrates for our current level of activity, so as we increase activity it is the carbohydrates we need to concentrate on. These include pasta, rice, potatoes and bread; they provide the body with its most useful source of energy (glycogen) that is readily used by the muscles. One process often associated with endurance events is a process called "carbo-loading"; that is increasing the amount of carbohydrates in the days leading up to an event to maximise the body's storage of glycogen or energy. Fluid The other major consideration is your fluid balance, to prevent dehydration. Dehydration leads to early fatigue and decreased physical capacity in the early stages, and confusion and fever in the latter. Therefore, it obviously needs to be addressed. With continuous activity such as this, even if you don't feel sweaty you will be losing fluid and minerals through your skin. Fluid levels can be maintained by drinking small amounts every 15-20 minutes, which should prevent a "stitch". The content of drinks is not critical to your level of hydration, but can be useful in other areas. For example, many sports drinks contain carbohydrates and minerals, which replace those lost during sweating, and rather importantly reduce the number of times you need to find a discreet bush or large rock while on the mountain! If you do decide to use these drinks, there is much advice that suggests you should train with them as well as attempt the challenge with them. Preparation for the event In the days leading up to the event you should stock up on carbohydrates such as pasta and potatoes. Ensure you have been drinking plenty of water prior to the start so that you are fully hydrated. During the event Once on the mountains each individual must carry their own water in bottles. Avoid sweet drinks as these only serve to increase thirst. Take plenty of water as you may lose a lot of fluid by sweating, and this can lead to cramp. You should aim to drink at least 2 litres each day. Carry oranges, as these are ideal for fluid, very refreshing, and travel well in rucksacks. Avoid alcohol. There may be opportunities to refill water bottles from high mountain streams or springs; but purification tablets are recommended. High-energy sweets such as Kendal Mint Cake, glucose tablets, cereal bars or chocolate should be consumed throughout the day. Your body must maintain a regular energy input. Don't wait to eat until you're hungry - this is too late. The same eating and drinking advice should be followed for the second day of the challenge. Your body's energy reserves will be much reduced and consequently you will suffer fatigue more easily. It is especially important to retain a high-energy input on this day. Home   What's involved   What to Bring   Training and Nutrional Advice   Costs   Safety   Fundraising   Timings   Contact Us: Tel: 01270 251571    Email:events@railwaychildren.org.uk Registered Charity No: 1058991       Company Limited by Guarantee No. 3265496