A Record Holders Guide to the OXFAM Trailwalker
13 July 2019
Rohan Day, One member of team Muttley, who holds The Oxfam Trailwalker course record (9 hours and 51 minutes), shares his top 3 tips for a winning race-weekend.
PREPARATION IS KEY
Firstly, make ziplock bags your friend. They’re easy to label, waterproof and youcan see easily see the contents. Secondly, don’t do anything new on race day – familiar equipment, shoes you’ve been training in, night gear, wet gear, hot weather gear – you’ve figured it all out prior to the event. Your support crew have been told what to hand you and when, naturally with the occasional substitution.
FAST CHECK-POINTS ARE SUPER
“ But wait a minute, we’re ‘only’ walking.” Yep, and so you’re going to take about 24 hours! That means you’ll be sleep deprived and feeling like crap. The less downtime at checkpoints the earlier and less sleep deprived you finish. For fast teams have duplicates of all items so your support crew can hand you replacements and you aren’t hanging around refilling anything. For more relaxed teams ’speed’ means multitasking. If you absolutely must have a massage or some other ‘procrastination’ activity then eat at the same time. Or if someone has to take a toilet stop and you’re waiting, then eat and drink during the wait. Avoid adding one non-walking activity to the end of another non-walking activity – the sleep monsters will be coming to get you!
Cohesive teams are more likely to finish complete, which is the goal, and they’re more likely to finish on good terms. Be clear about your Plan A and Plan B, and make sure everyone agrees on this. You want to finish as friends.
YOUR LAST MINUTE ESSENTIALS FROM GELS TO RECOVERY TOOLS, STOCK UP BEFORE YOU HIT THE TRAIL.
Nutrition: Double up on a stash of the gooey staple to help power you through.
Recovery tools: Keep a soothing muscle reliever handy – your body will thank you!
Compression socks & tights: Shorten your recovery window.
Body Glide: Because you don’t want to be the one with bleeding nipples.
Lightweight hat: Protect yourself from sun, rain, wind and whatever else tries to break your stride.
In a nutshell they totally rock the running and fitness world.