LONDON TO SOUTHEND TREK 2015 Preparation Guide

By failing to prepare, you are preparing to fail Benjamin Franklin

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WE DIDN’T SAY IT WOULD BE EASY. WE SAID IT’D BE WORTH IT

What you need to know Section 1

2

Section 2

3

Section 3

5

Section 4

11

Section 5

12

Section 6

13

Section 7

16

Section 8

18

Section 9

18

Team Southend Training Tips

Training Plans

Support Driver Footwear Kit

Food and Drink Night Walking

Travel and Accommodation

London to Southend Trek Preparation Guide | 1

SECTION 1: TEAM SOUTHEND MEET PAUL Paul decided to take on the London to Southend Trek, firstly because he loves to challenge himself – he has already completed two 20km challenges last year – and now decided to opt for something that will be a true test. So he signed up for our 100km trek. Paul was also motivated by the affect heart disease has had on his family; he lost his Nan to heart disease in 2011. Paul is a real inspiration to us at The BHF, he is on our Facebook group and is leading training walks for the event. Paul lives in Southend and usually leads his sessions around the area so if you’d like to join him, then feel free to get in touch!

SECTION 2: TRAINING TIPS ONE STEP AT A TIME The first rule of training for this event is to ease yourself in gently. Your training programme should not challenge you on your first walk. Start with flat easy walks 2-3 times a week for the first few weeks and if you are in a team then try and walk as a team at least once every 3-4 weeks. This will give you an idea of your team’s ability and everyone’s progress. Tip: Do not increase your long walks by more than 20% total distance at a time.

TRAIN ON THE ROUTE If you are lucky enough to live near the route then we suggest you do part of your training on our trek trail. If you are taking on the last 50km then this will help you to familiarise yourself with parts that will be dark during the event. If you cannot train on the route then here is what to expect from the terrain; Approximately 1–55km on pavements meandering from central London to the outskirts Approximately 55km–90km pavements and countryside trails Approximately 90km–100km pavements and finally Southend Pier.

THANK YOU Thank you for taking part in our London to Southend Trek. This journey will be something you will remember forever. Remember, we didn’t say it would be easy, we said it would be worth it. Wishing you all the best in your training. Hayley Reynolds Event Manager

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CROSS/ALTERNATIVE TRAINING As well as walking we advise to mix up your week’s exercise with some cross training to help build up your strength and also to break up your routine. Gym work or strength exercises will greatly strengthen your body as a whole and limit the likelihood of injuries occurring during your walking training. Swimming, gym, circuit training and cycling are all other options to add to your training schedule to help you to complete the challenge.

KEEPING TRACK There is a blank planner to help you to make a note of your training, try to note how quickly you walked, how far and how you felt during and after the walk. This will enable you to gauge your progress and when to push yourself and equally when not to. If you feel you need a rest, it’s important to take it. You’ll eventually be able to work out a comfortable speed you can walk at and you can work out your arrival time at each check point.

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STRETCHING Before and after any amount of exercise, stretching will help your muscles to prepare and recover. Have a look at these stretches and give them a go as part of your trek training. Hold each stretch for no more than 30 seconds as part of your warm up. Repeat the stretches when cooling down hold them for one minute. Quads: Stand tall and lift one heel up to your bottom, taking hold of it with the same hand. Keep your knees together and stomach drawn in while you pull the heel to your bottom and push your hips forward to feel the stretch down the front of your thigh.

Hip Flexor: Lie down on one side and pull one foot backwards with the same hand. Support your body with the opposite hand. Part your knees and pull your bent knee backwards.

Hamstring: Place are heel on a step keeping your leg straight and all the weight in your back leg. Lean forward from your hips and feel the stretch in the back of your leg.

SECTION 3: TRAINING PLANS In our training plan we suggest a varied form of exercise, on our training plan OT means other training, you could use any of the below to help you with your preparation. Aerobic conditioning: This will form the core of your training through regular walks, building up to longer distances and faster paces. Aerobic exercise trains the energy systems of the body that utilise oxygen and is used during all heightened activity. Don't neglect hill training as this will be key to getting the body used to the terrain you can expect to experience. Cross-training: Just walking to build up fitness levels can become monotonous so consider using different forms of exercise to keep your training varied and interesting. Team and racket sports or cycling, for example, can work well within a training programme for an event such as this and means you don’t have to drop all of your other interests. The key is to undertake regular aerobic exercise with a long walk once a week. Interval Training: Interval training can be best described as bouts of intense exercise interspersed with short rest intervals. The intensity and duration of the work intervals and the length of the rest periods dictates output and effectiveness of your training. Alternate between brisk walking or running for up to a minute, and then return to original pace for a set period before repeating. Strength Training: Basic strength programmes adapt the body for more strenuous resistance training. This targets the major muscle groups, tendons, ligaments and joints to help prevent injury. Relevant exercises can include squats, bench press, overhead press, leg press and calf press, leg extensions and leg curls.

Calves: Stand in front of a wall and lean against it with your palms as you step backwards with one leg. Push your back heel into the ground and feel the stretch in your calf.

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TRAINING PLAN – 50KM

TRAINING PLAN – 100KM

Here is an example training guide for the 50k day or night walk. This is based on 12 weeks training for the event, however you can extend it your training plan if you wish to give yourself a head start.

We suggest that the minimum time you should train for the 100k is 3 months. This training plan gives you 20 weeks of training advice. Week

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1

Rest

Easy walk (2-4 miles)

OT – approx. 30-40 mins

Easy walk (2-4 miles)

Rest

Rest

Longer walk (4-6 miles)

Week

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

1

Rest

Easy walk (2-4 miles)

OT – approx. 30-40 mins

Easy walk (2-4 miles)

Rest

Rest

Longer walk (4-6 miles)

2

Rest

Easy walk (2-4 miles)

OT – approx. 30-40 mins

Easy walk (2-4 miles)

Rest

Rest

Longer walk (6-8 miles)

2

Rest

Easy walk (2-4 miles)

OT – approx. 30-40 mins

Easy walk (2-4 miles)

Rest

Rest

Longer walk (6-8 miles)

3

Rest

Easy walk (3-5 miles)

OT – approx. 30-40 mins

Easy walk (3-5 miles)

Rest

Rest

Longer walk (8-10 miles)

3

Rest

Easy walk (3-5 miles)

OT – approx. 30-40 mins

Easy walk (3-5 miles)

Rest

Rest

Longer walk (8-10 miles)

4

Rest

Easy walk (4-6 miles)

OT – approx. 30-40 mins

Hill walk (3-5 miles)

Rest

Rest

Longer walk (10-12 miles)

4

Rest

Easy walk (4-6 miles)

OT – approx. 30-40 mins

Hill walk (3-5 miles)

Rest

Rest

Longer walk (10-12 miles)

5

Rest

Easy walk (4-6 miles)

OT – approx. 30-40 mins

Rest

Rest

Long walk (10-12 miles)

5

Rest

Easy walk (4-6 miles)

OT – approx. 30-40 mins

Medium walk (6-7 miles)

Medium walk (6-7 miles)

Rest

Rest

12 to 15 Mile Walk

6

Rest

Easy walk (4-6 miles)

OT – approx. 30-40 mins

Hill walk (5-7 miles)

Rest

Rest

Long walk (12-14 miles)

6

Rest

Easy walk (4-6 miles)

OT – approx. 30-40 mins

Hill walk (5-7 miles)

Rest

Rest

14 to 16 Mile Walk

7

Rest

Easy walk (4-6 miles)

OT – approx. 40-50 mins

Medium walk (6-7 miles)

Rest

Optional OT – strength work

Long walk (13-15 miles)

7

Rest

Easy walk (4-6 miles)

OT – approx. 40-50 mins

Medium walk (6-7 miles)

Rest

Optional OT – strength work

17 to 19 Mile Walk

8

Rest

Easy walk (4-6 miles)

OT – approx. 40-50 mins

Hill walk (5-7 miles)

Rest

Optional OT – strength work

Long walk (15-17 miles)

8

Rest

Easy walk (4-6 miles)

OT – approx. 40-50 mins

Hill walk (5-7 miles)

Rest

Optional OT – strength work

20 to 22 Mile Walk

9

Rest

Easy walk (4-6 miles)

OT – approx. 45-60 mins

Medium walk (6-7 miles)

Rest

OT (30-45 mins)

Long walk (17-19 miles)

9

Rest

Easy walk (4-6 miles)

OT – approx. 45-60 mins

Medium walk (6-7 miles)

Rest

OT (30-45 mins)

23 to 25 Mile Walk

10

Rest

Easy walk (4-6 miles)

OT – approx. 45-60 mins

Hill walk (6-7 miles)

Rest

OT (30-45 mins)

Long walk (19-21 miles)

10

Rest

Easy walk (4-6 miles)

OT – approx. 45-60 mins

Hill walk (6-7 miles)

Rest

OT (30-45 mins)

10 Mile Walk

11

Rest

Easy walk (4-6 miles)

OT – approx. 45-60 mins

Medium walk (6-7 miles)

Rest

OT (30-45 mins)

Long walk (21-23 miles)

11

Rest

Easy walk (4-6 miles)

OT – approx. 45-60 mins

Medium walk (6-7 miles)

Rest

OT (30-45 mins)

6 Mile Walk

12

Rest

Easy walk (4-6 miles)

OT – approx. 45-60 mins

Hill walk (6-7 miles)

Rest

OT (30-45 mins)

Long walk (22-24 miles)

12

Rest

Easy walk (4-6 miles)

OT (45-60 mins)

Rest

Rest

EVENT DAY

EVENT DAY

13

Rest

Easy walk (4-6 miles)

OT (45-60 mins)

Medium NIGHT walk (6-7 miles)

Rest

Long walk (16-20 miles)

Long walk (16-20 miles)

14

Rest

Easy walk (4-6 miles)

OT (45-60 mins)

Hill walk (6-7 miles)

Rest

OT (30-45 mins)

Long walk (20-22 miles)

15

Rest

Easy NIGHT walk (4-6 miles)

OT (45-60 mins)

Medium walk (6-7 miles)

Rest

Long walk (18-22 miles)

Long walk (18-22 miles)

16

Rest

Easy walk (4-6 miles)

OT (45-60 mins)

Hill NIGHT walk (6-7 miles)

Rest

OT (30-45 mins)

Long walk (24-28 miles)

17

Rest

Easy walk (4-6 miles)

OT (45-60 mins)

Medium walk (6-7 miles)

Rest

Long walk (16-20 miles)

Long walk (16-20 miles)

18

Rest

Easy walk (4-6 miles)

OT (45-60 mins)

Hill walk (6-7 miles)

Rest

OT (30-45 mins)

Medium walk (6-7 miles)

19

Rest

Easy walk (4-6 miles)

OT (45-60 mins)

Medium walk (6-7 miles)

Rest

OT (30-45 mins)

Easy walk (4-6 miles)

20

Rest

Easy walk (4-6 miles)

OT (45-60 mins)

Rest

Rest

EVENT DAY

EVENT DAY

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YOUR PERSONAL TRAINING PLAN Week

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

Notes

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SECTION 4: SUPPORT DRIVERS

YOU’VE GOT WHAT IT TAKES, BUT IT WILL TAKE EVERYTHING YOU’VE GOT

If your family or friends would like to support you on the event but don’t want to take on the trek itself then why not ask them to be your support driver. They will be your ‘pit stop manager’ meeting you at allocated points and carrying your equipment and accessories . Your support driver is your rock, meeting them at checkpoints they are the person you will most want to see on the trek. Their role is by no means easy, they will be on call 24/7 during the event. Often a less glamorous job and underrated but although less physically strenuous it’s still hugely rewarding when you see the team coming over the finish line. Your support vehicle should be large enough for every trekker in your team in case some members cannot complete the trek. You will be given the addresses of the checkpoints in your event pack which will arrive within a few weeks of the event. You can then give this to your support driver so they can plan their route and where they will meet you.

If you’re looking for a training buddy in your area visit Facebook.

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SECTION 5: FOOTWEAR

SECTION 6: KIT

Although training and being fit for the event is absolutely crucial, more often than not it is a poor selection of footwear or the wrong treatment for your feet that will determine if you manage to finish the event.

WHAT TO WEAR AND HOW TO BEST PREPARE FOR ALL ELEMENTS

Below are some tips to help you where feet and footwear are concerned:

TIP: Layers, layers, layers! Whether it’s hot, cold, wet or dry if you have layers you can easily add or take off. Avoid huge heavy coats or knitted jumpers that will take up space and weigh down your rucksack

• When buying new walking shoes try to use the same socks you will be walking in when being fitted. • Buy from stores where there are staff with knowledge of hiking who can advise on the correct type of footwear, expensive boots aren’t necessarily the best or ones that will suit you. • You should have your shoes for the event in your second month of training so that your feet can get used to them.

Your footwear is what may be the difference between you finishing and having to pull out. Research methods trekkers use, and try to use these in your training.

A SUGGESTION IS 3 LAYERS Base layer: it is worn directly next to the skin and the idea is it will take moisture away from your skin to prevent it making you cold or uncomfortable. Most base layers are made of materials such as wool or various modern synthetics – e.g. polypropylene and polyester which tend to work best. Ask those in the know for advice when buying any new clothing. Mid layer: This is like a secondary layer to continue to take moisture away, but at the same time is very much an insulating layer to keep you warm. A lightweight fleece or long sleeved full fronted zip-up is ideal. This may, however, also be a t-shirt over the base layer though if it is a warm day zip-ups tend to be easier to get on and off.

• Try to keep your feet dry when training and on the day, talcum powder or the like will stop feet over sweating and limit blisters.

Outer layer: Often a waterproof or high visibility style zip-up. It should be breathable and have a hood.

• Ensure you have fully worn in the footwear before the event so you know they are comfortable and you are confident of walking long distances in them. Once you have purchased new footwear start off by walking around 1 hour at a time in the shoes then gradually increase the distance.

Legs: This will again all depend on the weather but if it is a nice day then decent walking shorts are advised. Ensure these have plenty of pockets like a cargo style pair rather than nylon sports shorts and certainly not denim. For the night section (again depending on the heat) you will probably want to pull on some full length trousers, again avoid denim and go for lightweight cargo style trousers. If it’s raining then lightweight waterproofs can be rolled up and carried in your bag if required.

• Remember a large amount of the terrain will be paved. You may wish to bring two sets of shoes, lighter weight ones for the paved sections, walking boots for countryside terrain. • The right socks are often as important as the correct shoes – ensure you spend the money on socks that will suit the challenge you are taking on – ask those with knowledge when buying your shoes or at any good outdoor shop for advice. • Socks should ideally be made from natural materials such as wool; they draw moisture away from your feet better and limit blisters. Bring more (6-8 pairs) than you expect to need, a change of socks can make all the difference on the day. • Lace up your boots or shoes carefully, too tight could mean your feet are pinched and you will get pain and too loose and your boots will rub and then the dreaded blisters start. FACT: Our medical support team spend about 90% of their time dealing with blisters on the day. There is nothing worse than the legs being fine but the feet being in pieces.

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Gloves: Worth having in your bag as they don’t take up much room or weigh much. TIP: Take care of your head – a cap in the day to keep the sun off and a beanie at night to keep your head warm are two great ways of ensuring your head is taken care of in all conditions!

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THE BAG

Item

Essential/ Optional

Comments

Route map

Essential

Provided on day by BHF.

Emergency numbers

Essential

Provided on day by BHF.

Mobile Phone

Essential

Worth entering into your phone the emergency numbers before you set off.

If you don’t have a support vehicle and will be carrying your worldly goods for the entirety of the event then here is the advice. Ensure the bag is big enough to hold all of your equipment (20-30L should be about right); you don’t want to be stuffing bits in pockets. Compartments are great for separating your “must haves” from the not-so-essential extra items, so choose a bag with these.

Trek number

Essential

To be carried on your person at all times.

Pen and paper

Essential

To make a note in case of any emergency..

Sun cream/lip balm/ sun block

Essential

First aid kit

Essential

Should consist of a minimum of plasters/blister kit, Vaseline, talc, tape, and scissors.

Whistle

Essential

To attract attention.

Torch

Essential

Ideally a high powered torch that will provide you with your light during the night section.

The bag must have adjustable padded shoulder straps and ideally padded waist straps to fit around your person to prevent the bag from moving/swinging side to side. The idea is to take as much of the weight of the bag through your hips rather than all of the weight across your shoulders and back. Ask for advice from an expert to fit you out and show you how best to have the bag secured when you walk. The BHF are able to transport a small bag directly to the finish for you, should you wish to bring a change of clothes and towel to have when you arrive. Please note this bag will not be available to you until you reach the finish! We can transport your bag from the start to your finish location so that you can store gear to change into instead of having to carry it with you.

Hat

Essential

Cap and or beanie for day/night sections.

Head torch

Essential

We will provide you with a basic head torch but we strongly advise you to purchase an extra light source to bring with you.

Batteries

Essential

Bring batteries to fit your torch and head torch. Ensure these are good quality lithium so they will last.

Spare socks

Essential

Bring 6-8 pairs – you will welcome the change.

Extra layers

Essential

As mentioned on previous page.

Sturdy water bottle(s)

Essential

Avoid a large bottle; choose two smaller bottles to spread the weight if possible – but camelpack is ideal.

Waterproofs

Essential

Lightweight, breathable.

Energy snacks/food

Essential

Ideally enough to sustain you for up to 30 hours – see food and drink section for advice.

Drink

Essential

There will be places to buy drink and there is free water at every checkpoint, but you should come filled up and ready to start the trek. Hydration is essential. Avoid carrying cans of drink as they are heavy and cannot be resealed.

MOBILE PHONE

Money

Essential

Ensure you have some spare cash on you to purchase any extra food and drink along the way, avoid carrying all your credit cards and other personal items on you.

It goes without saying this is essential and should be fully charged before the event. You will be given emergency numbers to call if you get stuck so this must be on your person. If walking in a group make sure every walker has a mobile phone.

Sat map/navigation device

Optional

If you have a GPS navigational device and have downloaded the route then ensure you bring batteries for it and know how to use it.

Camera

Optional

But worth it.

Spare footwear

Optional

Sunglasses

Optional

Antibacterial hand wash

Optional

Gloves

Optional

May be worth having if using walking poles.

Compass

Optional

If you can navigate/use a compass then a welcome aid to the map.

Plastic bags

Optional

Ideal for sitting on or taking your rubbish with you.

Toilet rolls

Optional

There are toilets at every checkpoint, but you never know if you may get caught short.

Remember to train with your bag , it should contain a similar weight in that you’ll travel with at the event, this will help you to realistically practice for the trek.

WALKING POLES By no means essential but some people find them a welcome addition on long walks for both balance and spreading the weight a bit. Try introducing them from week 5 so that you get used to using them before the event.

At the CEME Conference Centre, Rainham, we do have electricity points. If you suspect your phone will require charging you must bring your charger with you. 14 | London to Southend Trek Preparation Guide

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SECTION 7: FOOD AND DRINK What we provide: Distances and snacks are approximates. Snacks will be anything from bananas to snack bars, they are a supplement to your own snacks and shouldn’t be solely relied on. Our checkpoints will be approximately every 12km between 1–50km and every 10km between 50km and 100km. Please note: We do not supply gels on the event. Due to the nature of various ingredients within the gels we believe it is best placed if you wish to use them to buy your own gels and bring them to the event.

A SUGGESTION OF WHAT TYPES OF SNACKS AND DRINKS YOU SHOULD BRING WITH YOU: • • • • • • • • • • •

Water bottle – we’ll fill it up for you as you go on Cereal bars Fig rolls Bananas Raisins Dried fruit/nuts Flapjacks Chocolate bar Sugary treat Apples Energy gels – light and easy to carry

FAILURE

IS NOT FALLING DOWN, BUT REFUSING TO GET BACK UP CHINESE PROVERB

What about energy bars? Are they worth the money? Most of the time, the answer is yes, as long as they have the carbohydrates, especially the complex carbohydrates (as found in porridge) that are released slowly. As with anything else, though, you shouldn’t over indulge; the idea is to replace the calories, not have a feast.

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SECTION 8: NIGHT WALKING/LIGHTING 100km and 50km Night Walk You will be walking at night in the dark. You will not be stopping to sleep during the trek, there will not be time. It is essential you bring decent lighting with you for this section of the trek which means decent torch/batteries and ideally your own head torch. We will provide you with a basic level head torch but this should not be your only means of light to use during the night sections. Much of the trail especially in the night sections is along tracks, through countryside and away from people. This means there will be limited lighting from car headlights or street lamps. You will be lighting your own way throughout the this part of the trek where you will be walking between 5-6 hours in darkness. For security we advise you to walk in groups, even if you are an individual taking part in the trek.

IT NEVER GETS EASIER, YOU JUST GET BETTER

SECTION 9: TRAVEL AND ACCOMMODATION • There is no official parking at Fulham Palace, therefore we suggest taking public transport to the start of the event. The closest tube station is Putney Bridge and the closest National Rail Station is Putney Station. • If you are intending to stay overnight in London to meet at Fulham Palace there are hotels available within the area. • If you are driving to start at the half way point in Rainham, the CEME Centre will allow you to leave your car until midnight on Monday following the event. • It is advised that you do not drive yourself home after the event, you will be too exhausted. • The BHF will provide complimentary shuttle buses to either Southend Train Station or Southend Victoria for those wishing to get a train home. Our complimentary buses will run from 6am until 2pm. • As you will be finishing the trek between 6am and 2pm, accommodation in Southend won’t be easy to book or check-in to so make your plan early.

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TODAY

I WILL DO WHAT OTHERS WON’T, SO

TOMORROW I CAN DO WHAT OTHERS CAN’T

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Walking all over heart disease 0845 1308663 bhf.org.uk/l2southendtrek

We aim to raise over £200,000 from this event for the fight against heart disease. Thank you #TeamSouthend #LetsGetReady

British Heart Foundation Greater London House, 180 Hampstead Road, London NW1 7AW Phone: 020 7554 0000  Fax: 020 7554 01000  Website: bhf.org.uk © British Heart Foundation, registered Charity Number in England and Wales (225971) and in Scotland (SCO39426)