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USEFUL
INFORMATION FOR COMPETITORS |
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Physical Training It is best to try and simulate race situations in your training program by carrying a rucksack and hiking in different terrain. Months before the race, participants should try to do most of the training with a pack to ensure that your feet are tough enough for a 2-day race. It also helps train your body to burn fat and give you an idea of how you will feel by day 2 in the race. Try to have the training together with your team mates as you need to know how they react to sleep deprivation and fatigue.
The last few days before the race , your training should be reduced to ensure that your body has enough rest and relaxation. During the last 2-3 days before the event, your nutrition should mainly contain carbohydrate and attention should be paid to your fluid supply.
Skill Training During mountain marathon, you not only need to walk through different terrain for hours, but you also need to determine your own route to reach checkpoints as well. Make sure you have the basic skills of map reading and navigation. As the event is going to be held around Feb./March, having to navigate in darkness is a possibility. You should also be able to modify your route flexibly according to the terrain conditions. Spend time to prepare the team and personal equipment required. It is very important that you test your equipment of its functionality.
Marathon is a short/medium distance event compared with Mountain Marathon, a two-day event, during which you are required to walk through different terrain for 6-8 hours per day. It is of paramount importance to eat and drink as frequently as possible in order to compensate for the water and energy lost throughout the competition. Optimal nutrition brings you the BEST performance.
Water Function : Digest and metabolize food, sweat to lower body temperature Daily Requirements : 2L per day (stay at indoor environment), 4L per day (with vigorous exercises like mountain marathon). The amount depends on temperature and humidity.
Drink as FREQUENTLY as possible. Don't wait until you feel thirsty. Dehydration will lead to drop in muscle strength, loss of coordination cramp, heat exhaustion and heat stroke => worsen overall performance . Carbohydrates Function : Main source of energy, absorbed in form of glucose and stored in form of glycogen in our body, body's carbohydrate reserve < 1,200 kcal (depleted within 2 hours unless replenished under vigorous exercise) Daily Requirements : 2000 kcal per day (depend on sex and age) staying in indoor environment, 4000 kcal per day (walking for 8-9 hours) Eat carbohydrate every hour during the competition, you can consider taking carbohydrate in liquid form. When it is taken in an isotonic solution, it goes straight into the muscles to replace glycogen. Remember lack of glucose = drop in performance.
Fat Function: Only metabolized after carbohydrate supply runs out, harder to be assimilated to release energy, Fatty food slows down digestion and causes bloated feeling in stomach. Don't try to rely on your body fat to release energy for exercise
Protein Function: Use for building muscle, tissue and strength and not a quick source of energy, prolong digestion. Vitamins and Minerals Function: Play important role in metabolism of food and in muscle function, help to clear harmful substances released from stress of exercise. To enjoy and have a good performance in a multi-day adventure-racing event like mountain marathon, avoiding foot problems is essential. Hiking Boot: You should choose a pair of shoes that fit your feet. Make sure to select your the shoes with your larger foot. It is wise to have shoes fitted in the afternoon to allow for swelling ad remember to wear your usual jogging/ hiking socks that are thicker than usual one. Make sure that there is a half an inch space between the toe and the end of the shoe. It is more comfortable to add a special foot bed into your shoes. But beware that this may increase the height of your heel and cause abrasion. Choose footwear that has laces to allow adjustments of the upper region to accommodate for occasional swelling or thick socks. Choose shoes that have a good cushioning midsole that is appropriate for your weight and walking pattern. The footwear overall should have a stable heel support to allow the foot to adapt to different terrain and speeds with control and not be prone to abnormal strain to the joint and muscles which lead to early fatigue or injuries. Socks: Avoid wearing new socks in an event as it may need a day or two to take away any excess fibre. Wear socks made of natural materials e.g. cotton or a mixed cotton sock that will help wick away the sweat from the skin. Try to bring spare socks for change. Foot Care: Understand where your typical abrasion points are. Use something to lubricate the feet e.g. Vaseline, which can be rubbed deep into the sock at the abrasion point or even soap, which being a mild antiseptic can be helpful if skin becomes detached to avoid infection. Use suitable skin cream to keep the skin flexible and nourished. Remember to maintain your toenails 1 week before the competition.
Participants are advised to bring along the following:
Dask Anatolia Mountain Marathon (DAMM) is a 2-day-1-night event during which participants are required to carry team and personal equipment to reach numerous checkpoints and camp at specified area. The routes vary from 15 to 75 km depending on categories. The equipment plays a key role in determining whether DAMM remains in your memory as a challenging event or as a nightmare. Below are some tips to help you prepare suitable equipment.
Rucksack Your rucksack should be lightweight, waterproof and comfortable to carry (with comfortable straps over your shoulders and around your belly) as you need to carry it along throughout the whole journey. Shoes Comfortable lightweight trekking shoes with a good grip. We do not recommend road running shoes, since they are not suitable for this kind of terrain, especially in wet weather. Clothes Clothes protecting from wind, rain and cold should be handy at all times. Light-weighted and highly breathable clothes made of Coolmax, Themo, Polar fleece and Polypropylene are good examples. Stop wearing the shirt if it gets too wet and cannot be dried as wet clothes will lead to a rapid drop in your body temperature and may cause hypothermia easily. Jacket The main purpose of wearing jacket is to protect you from cold, wind and rain. Jackets made of highly breathable and waterproof materials such as GORE-TEX and SMPATEX are good examples. Extra Clothes Dry, warm underwear, jumper or fleece. Clothes protecting from cold, wind and rain (trousers and jacket), spare socks (for professionals: plastic bag will do) are highly recommended! It's better to take too many clothes than too few. Compass Compass with the following features is preferred: Liquid filled, which protects the magnetic needle and its jeweled bearing and minimizes fluctuation. A base plate (7.5 cm - 10 cm) in length-- which can be used as a straight-edge for taking map bearings and determining distances on maps. Tent Lightweight tent with groundsheet. If the space in your tent is very limited and if you have to leave some equipment outside the tent during the night, we recommend you take a big plastic bag in order to protect the material from the damp. Sleeping Bag General purpose and light sleeping bag is recommended. Putting an isolating mat between the ground and the sleeping bag is a good way to keep you warm. Stove and Fuel Lightweight trail stove that works with gas or Meta tablets. Lighter or waterproof matches is also needed. The cooker should be tested before competition to ensure that they are in good working order. Food (to be eaten during daytime) Isotonic drinks, chocolate, fruit bars, dried fruit, glucose. Make sure that you eat and drink enough right from the beginning, even if you do not feel thirsty or hungry. As soon as you start feeling hungry and thirsty, it is already too late! Food (to be eaten at campsite) You should try to intake as many calories (or joules) as possible. It's very important to have a warm meal; like soups, tea, instant meals, etc. Bring much food with you so that you can eat several times in small portions. Food is as essential as sleep! Reference: a 70-kg person walking at a speed of 6km/hr on flat ground, 360 calories/hr is used up. Water Container Water bag with 2 liter capacity is a good choice as you need to drink at least 4 liters of water each day so as to keep you in the best and fittest condition. Flashlight Lightweight torch with spare batteries (the torch should be good enough to find your way in the dark for at least 3 hours). Headlamp is another good choice as you can free up your hands for balance or other duties. Here are some features to look for: Lights which are water resistant - they function reliably in all weather. Lights which come with extra bulbs stored inside their housing. Lights which have rotating head or body as the on/off mechanism. Avoid lights with on/off switches which can accidentally be turned-on as it is jostled about in your pack. Hiking Stick A hiking stick can offer a lot of help while going up/down a slope, especially when you are tired. First Aid Kit Pocket first aid kit with bandages/ triangular bandage, adhesive plaster, gauze pad, painkillers and sterilizing solution.
Mountain Torrent Mountain torrents can occur after downpours. Small streams may develop into torrents of sufficient strength to wash hikers away. Safety guidelines: Keep away from streams and streambeds especially at their lower reaches during or after downpours. Never attempt to cross submerged bridges. Rapid flows and muddy water are early signs of torrents. Leave the watercourse without delay. Emergency measures: If you fall into a rapid flow, grip onto the rocks, branches or vines near the banks; try to get ashore and leave the river course right away. Landslides Landslides are not uncommon when a large amount of rainwater has soaked a natural or artificial slope during a downpour or after a few days of heavy rain.
Safety guidelines: Avoid going near or staying around steep slopes. The oozing out of a large quantity of muddy water from the base or the weep holes of a slope indicates that the slope is saturated with water. Exposure of inner soil of the slope and appearance of new cracks on the slope are early signs of a landslide. Keep away from such slopes.
Emergency measures: Don't proceed by stepping onto loose mud if landslide blocks your way; retreat or seek a safe route to leave the scene right away. Unless you are fully equipped and properly trained, don't attempt to rescue anyone buried in a landslide. You should call for a fully equipped rescue team to avoid further casualties.
Hill fires Hill fire advances rapidly upward and windward on a steep grass slope in dry weather. Never underestimate its devastating power. Hill fire is difficult to detect in sunlight. Always pay attention to flying ash or a smell of burning. If a hill fire is spotted, leave the scene right away.
Safety guidelines: Except at designated barbecue sites or campsites, never light a fire within Country Parks. Smokers should refrain from smoking; all cigarette stubs or matches should be completely extinguished before discarding into litter bins. It is difficult to assess the speed at which a hill fire spreads. Never risk continuing your journey if there is a fire nearby, or you may get trapped in the fire.
Emergency measures: Keep calm and don't panic. Never attempt to put out a hill fire yourself. Escape to a place with less vegetation, but avoid moving in the direction of the prevailing wind. If the fire is close and there is no way out, you should cover your exposed skin with wet clothing and then make for the burnt area. This can minimize the chance of injury.
Heat Stoke Heat stroke is caused by the inability to regulate one's body temperature at high ambient temperatures. The sufferer feels hot, dizzy, uneasy and can become unconscious, and in serious cases, go into shock. Lower the sufferer's body temperature and seek medical assistance right away. Safety guidelines: Drink plenty of water and take good rest during the hike. Try to avoid being in the sun for too long.
Emergency measures: Move the heat-stroke sufferer to a cool, shaded place. Remove their clothing and have them lie down with feet elevated; give them lots of fluids if they are conscious. Seek medical treatment right away. Give the sufferer plenty of space and use other body-cooling techniques like fanning, wetting clothing and immersion in water, until the symptoms disappear.
Hypothermia Even in summer, a rapid drop in temperature due to lack of sufficient clothing in a cold place or sudden rain can cause hypothermia. Symptoms include fatigue, exhaustion, clammy skin, stumbling, shivering, muscle spasms, stammering and hallucinations.
Safety guidelines: Get a good sleep the night before the event. Rest at intervals; don't overstrain or overload yourself.
Emergency measures: Change wet clothes right away. Cover your head, face, neck and body with clothing to keep warm. Consume hot drinks and high calorie food to maintain body temperature.
Means to seek help in the Wilderness Give first aid to the injured in the mountains. Call for help or send out continuous international distress signal until rescue team arrives. Essential information should be provided to facilitate the rescue:
Nature and cause of the accident Time and location of the accident Location, Grid reference and the number of the nearest post Terrain or special landmarks in the vicinity Personal details of the injured including his/her name, age, sex, telephone number and address Extent of injury First aid given Weather condition Condition and Intention of other members Other relevant information International Distress Signals Send out six long blasts within one minute; pause for one minute and repeat the same. Don't stop until the rescue team comes (keep on giving out the signals even if the rescue team has spotted you from a long distance, so that the rescuers can identify your exact position) Ways of sending Signals Blowing a whistle Reflecting light with a mirror or a metal sheet Flashing touch light at night Waving colorful or shiny clothes to attract attention
1. Preparation
2. Conduct during the competition
Wear a cap if the sun shines.
3. Conduct in the bivouac
4. Conduct in case of an accident
4.1. Severe accident
4.2 Minor injuries
4.3 Metabolic disturbance
Blisters: as soon as you start feeling them, protect
them from further friction and try to prevent them from
opening. Open them with a needle.
5. First Aid Kit
6. Final observations
In many cases, an adventure race is won on foot. What are the basics of foot care for adventure racing and what are the best ways to prevent and treat blisters?
You need to recognize that you and you alone need to find what will work on your feet. That goes for what you put on your feet and how you treat blisters. Others can give suggestions, but what works for them may not work for you. Much of your training should be done in race gear, with the shoes and socks you will race in, and with the packs and other gear in the approximate weight you will use in the race. This avoids subjecting your feet to new stresses on race day.
Blisters are very predictable. Take four elements: moisture, friction, heat and cold, all common to your feet when you run, increasing the likelihood of a blister. The longer these elements exist on the feet, unattended to, the greater the risk. So, what can we do to reduce one or more of these elements? Before one can solve the dilemma, one needs to understand the problem.
Adventure racing doctor Billy Trolan MD, in his Outdoor Research Blister Fighter’s Manual defines our skin and blisters as follows: “Our skin is designed to protect the rest of our body against temperature extremes and infections. Divided into two layers, the epidermis (outer) and the dermis (inner) constitute the main parts of the skin. Between the two is the Basement Membrane Zone of BMZ, which acts as the glue that holds the two layers together. Blisters form when the “glue” that holds the layers of skin together break down. A space forms between these layers which fills with fluid.” The glue zone is like two-ply tissue paper and is the most common area of blister formation.
Heat—Hot temperatures cause a thermal reaction that breaks down the glue between layers of skin. Heat buildup can be caused by the wrong material in socks, hot ground surfaces, non-vented shoes and friction.
Cold—Decreased blood flow to the skin makes it more fragile.
Moisture—Moisture is absorbed slowly, either from water entering the shoes or from sweat on the feet. Water may enter the shoes from streams or other sources, or is retained against the skin by non-wicking socks and non-venting shoes.
Friction—Two surfaces rubbing against each other cause friction. Friction may happen between the feet and socks or socks and the shoes, or because shoes are too tight, a bunched-up sock or even sand or dirt that gets into the shoe.
The First Line of Blister Ddefence There are several blister-reducing options that should become our first line of defence. Proper socks are a key priority. Moisture-wicking socks are available from almost every sock manufacturer, and given a choice, should always be picked before an all-cotton sock. Two pairs of socks or double-layer socks offer an inner layer that moves against the outer layer, reducing friction to the skin. Try several different types of socks of various weights and fabrics.
Lubricants are next on the list. Most runners grew up using a lubricant, usually the age-old standby—Vaseline. Another favorite is Bag Balm, a salve with healing properties. Newer, state-of-the-art lubricants may contain silicone, pain-relieving Benzocaine, of antifriction polymers. The trick with lubricants is to reapply them frequently, being sure to clean off the old layer before another application. Remember though, that lubricants and grit don’t mix. The grit will quickly become an irritant, then a hot spot, and then finally a blister. If your skin becomes too tender from the softening effects of the lubricant, then powders may be better for your feet.
Powders can help reduce friction by absorbing moisture. This reduces frictions between the feet and the socks. Dry skin is more resistant to blister formation than skin that has been softened by moisture. Beware of powders that cake up and cause blisters. A good powder will absorb many times its weight in moisture. Simple and readily available cornstarch also works.
The Second Line of Blister Ddefence The second line of defense includes a variety of options. Proper footwear, skin tougheners, taping, frequent sock and shoe changes, proper hydration, correct lacing techniques, and gaiters all contribute to the prevention of blisters. Some of these options may be more important for your feet than others.
Well broken-in footwear is important. Good outer soles for traction, enough room in the toe box, a strong heel counter that grips your heel, and quality insoles all contribute to comfortable feet. Have a spare tire of shoes, a half-size of full-size larger, as a multi-day race progresses and your feet swell. Different thicknesses of socks can make up for the initial looser fit of the shoe.
Skin tougheners work three ways. They coat the feet for protection, toughen the skin, and if using tape, help the tape of blister patches adhere better to the skin. Tincture of Benzoin is commonly used, however, if it gets into a cut or open blister, it will be momentarily painful. It is important to recognize that one’s feet are also toughened as they are conditioned to the stresses and distances of adventure racing through proper training. Another way to toughen the skin is to go barefoot, even running barefoot, in gradual stages to roughen one’s outer layer.
Taping provides a barrier between the skin and socks to reduce friction. There are specific methods of taping toes, the balls of the feet, heels, the bottoms of the feet, between toes, and even the whole foot. Duct tape is commonly used, but Johnson & Johnson’s Elastikon tape works well and is porous. Making the tape stick involves cleaning the feet well, using a tape adherent, and rounding corners of the tape.
Frequent sock changes will help keep the feet in good condition. Wet or moist shoes and socks, from water or constant sweating can cause problems over time as the skin softens, maceration occurs, and skin layers separate. Changing the socks also gives opportunity to reapply either powder of lubricant and deal with any hot spots before they become blisters.
Maintaining proper hydration helps reduce swelling of the feet, often common after hours of running, so the occurrence of hot spots and blisters is reduced. When you become fluid and electrolyte deficient, the skin loses its normal levels of water and easily rubs or folds over itself, leading to blisters.
Adjusting your shoelaces can relieve friction and pressure over the instep and make footwear more comfortable. Shoes that are too tight in the toe box or too loose in the heel can be adjusted by using different lacing techniques. Several alternatives to shoe laces are commonly found in running stores. These include thin elastic laces or laces with an inter-locking lock.
Racers should consider wearing gaiters to provide protection against sand, dirt, rocks and grit. These irritants cause friction and blisters as shoes and socks become dirty. The gaiter’s typical weak point is the strap under the shoe’s arch. Plan ahead for equipment failure by finding alternate ways of attaching gaiters to your feet or by carrying an extra strap.
Additional tips include elevating your feet above the level of your heart when resting to reduce swelling, and taking off your shoes and socks to air your feet whenever possible.
Hot Spots and Blisters A hot spot is an area that becomes sore from rubbing and without treatment will develop into a blister. Usually, there is redness in the center and possible stinging or burning sensations. Hot spots can be protected with tape or a blister patch product. Using a lubricant will provide only temporary protection. The hot spot must be covered to protect it from further rubbing. Try to determine the cause of the rubbing and eliminate it. Change socks or shoes or cut a small slit in the shoe to eliminate the pressure point.
A blister forms when the outer layer of skin receives friction, which causes it to rub against the inner layer of skin. As the outer layer is loosened from the deeper inner layers, the sac in between fills with lymph fluid. As the outer layer is cut off from oxygen and nutrients, it becomes dead skin. If this outer layer bursts, the skin loses its natural protective barrier. A few minutes of protecting a hot spot can save hours of lost time later.
The blister should be drained if it is in a weight-bearing area and larger than three-quarters of an inch in diameter. Use an alcohol wipe to clean the blister’s skin. Then use a sterile needle, or a pin sterilized by passing it through a flame, to make several small punctures in the blister’s edge. A small knife with a scissors can be used to make a small “V” cut in the side of the blister where ongoing foot pressure will force fluid out of the blister. Use finger pressure to drain the blister. Clean and dry the skin before applying a blister patch.
Cloudy or hazy blister fluid indicates infection. Drain the blister and apply antibiotic ointment. Recheck the blister frequently. Do not drain a blood-filled blister.
If the blister’s roof has ruptured, with either the skin torn off or held only by a flap, carefully cut off the remaining skin, clean the area and apply antibiotic ointment. If you choose to skip the antibiotic ointment during your run, remember to apply it after the race.
Basic Blister Patching Blister patching techniques include the use of Spence 2nd Skin or Blister Block applied directly over the blister, whether or not the roof is still attached. 2nd Skin needs to be held in place with tape or Coban self-adherent wrap. An application of Tincture of Benzoin or other tape adherent to the skin will help the adhesive-backed Blister Block better adhere to the skin.
You can also use duct tape or Elastikon tape for blister patching. Apply a piece of toilet paper or tissue over the blister to prevent the tape from sticking to the blister’s roof. You can substitute a piece of duct tape cut in the blister’s shape and applied sticky-side to sticky-side to the tape over the blister.
The use of Tincture of Benzoin or a tape adherent to the skin around the blister will help the patch better adhere to the skin. Allow the tincture to dry before applying the patch. Apply a thin coating of Vaseline or powder to any uncovered sticky areas before putting on your socks. Avoid getting the tincture into the blister or any open cuts—it will burn.
Extreme Blister Patching For those participating in multi-day events, there are several extreme techniques to prevent and treat blisters. An extreme method of preventing blisters is to apply a tape adherent to the feet and then a liberal application of a silicone lubricant. Then put on good moisture-wicking socks, either single or double-layer. If your socks have a large toe seam, put them on inside out to avoid getting blisters on the tops of your toes.
Extreme taping of the feet can be used both for prevention and treatment of blisters. Use either duct tape or Elastikon tape to tape any problem areas. This may include the balls of the feet, the heels, or any combination of these areas. Clean the feet with an alcohol wipe before applying a tape adherent to the area to be taped. Round any corner edges of the tape and apply the tape to the problem areas. Apply a thin layer of lubricant to the edges of the tape to neutralize any adhesive leaks.
Remember to smooth the tape as it is applied. If you overlap the tape, be sure the overlapping edge is in the same direction as the force of motion. Practice taping before training runs. Trying to learn how to tape during a competitive event is asking for trouble.
Extreme blister treatment can also involve using a syringe (without a needle) to inject Tincture of Benzoin into a drained blister and then immediately applying pressure to make the blister’s roof adhere to the base skin. Be forewarned: this method produces short, intense pain when the Benzoin contacts the new skin. An alternative is to inject New-Skin Liquid Bandage. It does not seal the blister as well or as long, but is less painful. Watch the blister for infection. A safer alternative is to dry out the blister overnight by injecting zinc oxide into the blister. Cover the sealed blister with Benzoin or Instant Krazy Glue to help the tape or blister patch better adhere to the skin. If using moleskin or adhesive felt over the blister, use a disposable razor to shave the small tiny fibers, which can catch on socks and exert a pull against the blister.
Adventure racing is a group activity in which teamwork is vital. Your team is only as strong as its weakest member and as fast as your slower member. As you train and race, your team will learn from each other’s strengths and build on each other’s weaknesses. It may sound easy, but this aspect is rated as one of the most complex and difficult of all adventure racing components. Each team member must have some degree of skill at all disciplines.
There are two types of foot care kits. The first is a basic self-care kit for keeping your feet healthy and the second is to carry with you during adventure races. Each is equally important. A basic self-care kit for good foot treatment does not have to be large. This kit is meant to be used at home before an event. The following items are basic. Add to the kit as necessary for your particular conditions.
· Toenail clippers · File or emery board · Foot powder · Moisturizer cream · Pumice stone
For 24-hour or longer adventure races, particularly where there is limited or no crew for support, make a small foot care kit to carry in your packs. The quantity of each item depends on the number in your team and length of your race. The following items are recommended:
· Tincture of Banzoin · Alcohol wipe packs · A small Swiss Army-style knife with scissors, or nail clipper, and lighter or matches for blister puncturing. · Small container of tape adherent · Small container of foot powder · Small container of lubricant · Your choice of tape(s) wrapped around a pencil or around container of powder or lubricant · Plastic bag with your choice of blister materials and several pieces of toilet paper or tissues
You may consider other options to include in the kit based on your personal foot problems or injury history. · Lightweight ankle support · Pads for metatarsals, arches or heel pain · Heel cup
Whatever you carry in a foot care kit, know how to use each item. Each member of the team should know how to tape his/her feet—lubricants or powders, two pairs of socks or one pair, double layer socks or single layer, how to lace shoes for specific foot problems, and how to find the best fitting shoes. It is the responsibility of the whole team to be sure each member is adequately trained in proper foot care. It can mean the difference between a good race and in just finishing—or even not finishing.
These informations are taken from mostly Raleigh International Mountain Marathon, Karimor International Mountain Marathon and Mammut International Mountain Marathon web sites.
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