TRAINING GUIDE
Welcome to Trailwalker 2014! This guide has been put together by
Oxfam staff with direct experience of Trailwalker, to bring together
advice from past walkers, fitness professionals and the Gurkhas.
We’ve looked into what you should eat, what you should wear, and
how and how much to train for this epic adventure. It’s important to
read this through thoroughly - but don’t forget to have fun!
INTRODUCTION
Kit Advice
Training and fundraising timeline
3-4
Training as a team
5-6
Training plan
7-8
Navigation on the route
What to wear
1
2
9
10
Nutrition advice
11-12
Transport and accommodation
13-14
Event day: what you need to know
15-16
Support Crew
17-18
Blisters and chafing
19-20
Participant kit checklist
21-22
Support crew checklist
23-24
Health and Safety warnings
25-26
Terms and conditions
27-28
KIT ADVICE
CHOOSING YOUR RUCKSACK
WATERPROOF YOUR MAP
A pack with padded waist and shoulder
straps is important to help you carry the
compulsory kit in comfort. A chest strap will
also keep the shoulder straps in the right
place, stopping chafing and extra strain.
We advise that you do Trailwalker with our
supplied Map and Event Guide, as well as
Landranger OS Maps 197 + 198. Bear in mind
that you need to know where you are even in
the rain, so take the time to laminate these
or get a waterproof map bag.
WONDERFUL WALKING POLES
FIRST AID KIT
Spreading the weight between your hands
and feet can be a real benefit, and using
walking poles can help you keep your
balance whilst walking. Most Trailwalkers
find that walking poles are an immense
help, but make sure that you try them out in
training so that you learn how to use them
in the optimal way for you.
There will be medics at every checkpoint
along the route. However, these
professionals are not there to treat minor
blisters, and you wouldn’t want to delay
someone with a more serious concern. So
learn how to deal with your blisters during
training, and carry a blister-fixing kit at all
times. Remember: prevention is best!
MOBILE PHONES
hEAD TORCHES AND BATTERIES
Consider how you’re going to stay in touch
with your Support Crew. There is limited
mobile network across the route, so you
can’t rely on mobile technology during
Trailwalker. See if your team has mobiles of
different networks to increase your chance
of signal, and make a timed plan with your
Support Crew so that they know roughly
when to expect you.
You need to take a head torch with you for
the night section, but remember as well to
take spare batteries. Tape these to the head
torch or somewhere accessible, so that if
your light dies suddenly you’ll be able to fix
the issue quickly and easily.
2
TRAINING AND
FUNDRAISING TIMELINES
It’s important to remember that training and fundraising go hand
in hand for this event, so we’ve put together a list of milestones
for you, so that you can feel reassured you’re on the right route to
success. Tick these off as you go and mark them on this calendar
to help you and your team stay on track.
Check existing walking boots – buy new if needed.

Plan and schedule team walks and planning sessions.
On your team walks, test out your kit and blister
prevention.
Set up an online giving fundraising page for the team.
Plan and hold fundraising events such as quiz nights or
bake sales – involve your Support Crew.
Book transport and accommodation for event weekend.
Tents, B&B?
Plan the timings of the route – how long will it take you?
When will you arrive at each checkpoint to meet your
Support Crew? Note that you’ll receive your start time one
month before the event.
Plan and purchase food and goodies to look forward to
and enjoy at checkpoints (and things that will fit in your
rucksack to keep you going too).
Taper your training towards event weekend.
Reach your fundraising target!
Make sure that your supporters know that they can follow
your progress online over the event, using your name on
the Oxfam website.
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MONEY MATTERS
We recommend that you agree a budget with your team
in advance to work out who will cover the costs of fuel,
insurance, vehicle hire, food, drink and accommodation.
4
TRAINING AS A TEAM
Trailwalker is a team challenge, and so you need to train as a
team. Here are some top tips directly from past teams.
Make it fun
Start your training step by step
Make sure that you enjoy your training
Start training gently, by putting more


– think about doing sports together as
exercise into your day to day life. Make sure
well as walking, and remember it’s ok to
walk towards a good pub or restaurant,
where your support crew could be waiting
to toast your training success.
you take the stairs not the lift, the bike not
the car, and see if you can walk wherever
you need to go. This way you can gradually
build up to those 20 mile hikes.
Team Unit
Team Vagabonds


facebook
Join our Trailwalker Facebook group and connect with fellow
Trailwalkers. Search for ‘Trailwalker UK’.
5
TRAIN ON THE TRAIL
COMFORTABLE SHOES
Invest in your boots. Have boots
There is nothing like the excitement


properly fitted, explaining what event
and exhilaration of walking along a new
path, but there’s also something
you are training for.

incredibly comforting about the
familiarity of a landscape you’ve seen
before – especially when it means you
know how far it is until dinner!
Team Tyne Trekkers

Team Walking on Sunshine
get to know each other’s
strengths and weaknesses
It’s so important to train together. We

had a training plan that suited
everyone’s fitness levels so that by the
time Trailwalker came around, we were
pretty close, and we knew each other’s
strengths, weak spots, favourite foods
and how to cheer each other up.
Team Gerard and the Pacemakers

6
TRAINING PLAN
This is an example training plan for the 100km challenge
compiled from past teams experiences of getting ready for
Trailwalker. It’s only intended as a guide for putting together a
plan that will suit your team, and is best suited to a beginner
level. If you are a more advanced team, you may want to adapt
the timeframe and training distances.
1.Adding easy walks and cardio workouts
5.Plan in one or two team night walks.
2.Make sure you include adequate rest
6.Your longest walk should be at least
3.Training on hills is more effective than
7. 2-3 weeks before the event, start
into your week helps to build up your
general fitness.
time in your training plan, to allow your
body to recover and prevent injury.
flat walks and will prepare you for the
course.
4.As a team make sure that you include,
on at least one occasion, two long
walks over a weekend, which will get
you used to event conditions.
7
Keep safe- do not walk alone and use a
route that you have done before.
40-50km – In training you don't need to
cover the whole Trailwalker distance.
tapering your training by decreasing
your weekend walks but stay active to
keep fresh for the big weekend.
TRAINING PROGRAMme
WEEK
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
MON
TUE
WED
THURS
EASY WALK
EASY WALK
4-6 KM
EASY WALK
8 KM
MEDIUM
WALK
CARDIO
MEDIUM
WALK
10 KM
EASY WALK
4-6 KM
12 KM
hill walk
4-6 KM
6-8 KM
6-8 KM
SUN
CARDIO
EASY WALK
EASY WALK
SAT
CARDIO
4-6 KM
CARDIO
FRI
CARDIO
MEDIUM
WALK
15 KM
MEDIUM
WALK
CARDIO
20 KM
EASY WALK
HIll walk
long walk
6-8 KM
8-10 KM
25 KM
EASY WALK
6-8 KM
EASY WALK
6-8 KM
EASY WALK
6-8KM
EASY WALK
6-8 KM
EASY WALK
6-8 KM
EASY WALK
6-8 KM
CARDIO
CARDIO
Hill walk
8-10 KM
team night
walk
8-10 KM
20-25 KM
LONG WALK
25-30 KM
TEAM WALK
TEAM WALK
25-30 KM
25-30 KM
LONG WALK
30-35 KM
TEAM WALK
CARDIO
CARDIO
TEAM WALK
20-25 -KM
CARDIO
CARDIO
CARDIO
TEAM WALK
40-50 KM
team night
walk
MEDIUM
WALK
8-10 KM
20-25 KM
MEDIUM
WALK
EASY WALK
Hill walk
6-8 KM
8-10 KM
EASY WALK
Hill walk
EASY WALK
6-8 KM
6-8 KM
8 KM
EASY WALK
4-6 KM
12 KM
EVENT WEEKEND
8
NAVIGATION ON THE ROUTE
The Trailwalker route will be signposted but do not rely on these
signs alone. You will receive a Map and Event Guide and you’ll also
need OS Landranger Maps 197 and 198.
FOOTPATHS AND ROADS
COMPASS
The Trailwalker route goes across varied
terrain. A lot of it follows tracks and
footpaths, but you will also cross over
roads, and it’s useful to be prepared for all
the different surfaces you’ll be walking on.
We can’t guarantee that you won’t veer
off track, especially when you’re tired. So
make sure that you learn how to use a
compass and can orientate yourself using
your map.
Get the maps
We recommend the Ordnance Survey
Landranger maps 197 and 198. Get at least
one set for your team so that you can
become familiar with the different
markings, and you’re comfortable on
event weekend.
SAT NAV
We don’t provide postcodes for
checkpoints or waterstops because they
just don’t help you find the locations!
Instead familiarise yourself with our Map
and Event Guide and the relevant
Ordnance Survey map.
9
TRY TO PRACTICE WALKing
ON THE ROUTE
We found this really helpful as it

means you know what to expect on
event weekend – you can recognise
landmarks and pace yourself. Plus,
the scenery is really beautiful – it’s
worth it for that alone.
Team Footsore Foursome

WHAT TO WEAR
Over the event weekend and all your training you must be prepared
for all kinds of weather conditions, and for the weather to change
quickly! Follow these rules to ensure your trek isn’t wrecked by rain:
Extreme weather
•
•
•
•
Ensure you have waterproof trousers as well as a waterproof jacket.
Pack plenty of spare socks so that you can get that fresh feet feeling.
Are your shoes or boots waterproof? Do you have a spare pair?
Always carry a sunhat – it’s important to plan for extreme sunshine as well as
heavy rain.
• Make sure that you are carrying the kit in your rucksack as stated on page 21.
Don’t be fooled by what the weather is like when you set off from one checkpoint
– by the time you reach the next one, it could have changed drastically.
LAYER SYSTEM
Layering lets you adapt your clothing to the conditions: if it gets warmer
then layers can be removed. At night, or if it rains, you can add layers to
stay comfortable. The idea is based on three layers:
BASE LAYER
Mid layer
Outer layer
The base layer is critical
and should transport
moisture away from the
skin, dispersing it to the air
or outer layers. If moisture
is left next to the skin it
can create discomfort and
will feel cold.
The mid layer works like
the base layer, continuing
to wick away moisture. It
also provides insulation to
retain your body’s warmth.
Trailwalkers have found
that a fleece is a good mid
layer; it’s light-weight and
dries quickly.
The outer layer should be a
waterproof and breathable
rain jacket.
You will need a hood to
keep your head warm and
dry, and make sure you
have space to wear a hat
underneath.
Recommended retail partner
To help kit you out with the right gear, Cotswold Outdoor
are offering participants and support crew 15% off*
clothing and equipment.
*See page 24 for full terms and conditions
10
NUTRITION ADVICE
IN TRAINING
During training with your team you’ll learn
what foods you like and don’t like, and
what keeps you going. It’s important that
you’re aware of this so that you can plan for
event weekend. But remember that when
you’re very tired, you may want something
completely different-so plan for variety.
Two or three weeks before Trailwalker you
should reduce your training and start
‘carb-loading’. Aim to eat between eight
and ten grams of carbohydrates for every
kilogram of your body weight.
DURING THE EVENT
• Eat breakfast between one or two hours
before you walk.
• During the walk, think variety of foods,
and a mix of fast and slow-release
energies.
Here are some of our favourite Trailwalker
foods:
• Peanut butter and jam sandwich
(immediate sugar from the jam, slower
release from the nuts).
• Banana bagel (the ultimate
slow-release fruit).
• Flapjack (preferably home-made).
• It's important that you are also taking
on salts so keep this in mind when you
pack your snacks.
• Drink an extra 500ml of fluid two or three
hours before the event.
• During the walk, drink approximately 400ml
of water or isotonic drink per hour or, when
the weather is hot, 600ml per hour.
11
Trailwalker is a team event and you must
start, walk and finish as a team, so look
out for each other. Here are our top tips:
• Pack snacks in easy-to-reach places
like pockets and the sides of your
rucksack. This means you won’t need to
stop in order to grab a quick bite.
• Consider how weather conditions may
affect your choices (will you want that
salad in the cold rain, or a hearty
chicken sandwich?) Try to prepare for all
eventualities.
• Follow the rule ‘little and often is best’.
Binge-eating at checkpoints may make
you feel nauseous later.
• Keep an eye on your team members – is
everyone eating and drinking? If not
offer them food or a drink, they might
just be too tired to think of it
themselves.
food provided
What
Where
When
Hot Meal
Start Area
Fri 25 July: 6pm – 10pm
Cooked breakfast
Start area
Sat 26 July: 5am – 10am
Hot soup
From Checkpoint 5 onwards
Throughout opening hours of Checkpoint 5 onwards
Hot meal
Checkpoint 7
During checkpoint opening hours
Cooked breakfast
Finish line
Morning (fast finishers!)
Gurkha curry
Finish line
Lunch – afternoon
*Food provided is free of charge for walkers and two support crew members only. Further supporters can join
the crew for a small donation on the day. There will be vegetarian options available at all food stations.
URINE CHART
If your urine matches these colours you are:
Seek medical attantion at the next checkpoint
AFTER THE EVENT
You need to eat carbohydrates and protein to help your muscles recover after
exercising. Eat a recovery meal within one hour of finishing, you may just want to sleep
but this will really help your recovery.
12
Event weekend:
what you need to know
IN AN EMERGENCY
1. Stop and administer first aid to
the casualty.
2. Call Event Control and give a grid
reference or clear description of
your location.
3. If you cannot use your mobile phone,
leave one person with the casualty
while others head for help.
4. Use a whistle to send out the
international distress signal. Blow six
long blasts within one minute, pause
for one minute, then repeat. This will
help the rescue team to locate you.
In the event of an injury
1. Teams should take minor casualties to
the nearest checkpoint, where they
can be treated by the medical staff.
2. Whenever a team or team member
drops out, Event Control or a
checkpoint should be informed.
3. Once the casualty no longer needs
medical treatment, they should be
looked after by the team’s support crew.
note: For safety reasons, teams
with two or fewer members will not
be allowed to continue until they
have joined another team.
13
EVENT CONTROL
Event Control is a control centre where Oxfam and our partners monitor the event
and your safety. If there’s an injury or
emergency, you call us here.
You’ll receive two mobile numbers for
Event Control, and these will be printed on
the cover of your Map and Event Guide and
also on your participant numbers, which
you’ll wear throughout the event.
WALKING THE WALK
There are a number of areas along the
route where you will come into contact
with roads. No roads will be closed so you
should take extra care. Event
co-ordinators will assist you in crossing
these areas safely, however they cannot
legally stop traffic so please listen to
them and follow their instructions- no
matter how tired you are.
TAKE CARE at all road crossings and
obey traffic signals, especially at night
and when you are tired.
WALKING AT NIGHT
Walking at night requires particular
vigilance on the part of all team
members to reduce the risk of injury.
All team members should carry a head
torch with spare bulb and batteries.
When crossing or walking along the
road at night the people at the front
and back of your team should wear
the mandatory high visibility vests.
You will need to sign a disclaimer
before taking part to confirm that you
have all of the right equipment. There
will be additional checks along the
route and you must have all the
compulsory kit listed or you will be
withdrawn from the event.
SUNDAY NIGHT
Make sure that one (or more) of your
support crew has had enough sleep to be
ready to drive you home at the end. If
you’re walking the 100km course, don’t
even think about getting behind the wheel
until you’ve had sufficient rest.
Sticking together and the
100-metre rule
It is very important that you stick together
as a team. This will help you to stay safe as
well as keeping your morale up and
improving your chances of finishing the
event. We have a 100-metre rule in place
throughout the event, which means that all
team members should be no further than
100 metres apart at any time. Any teams
found more than 100 metres apart will be
disqualified. This is for your own safety.
14
Transport
Prepare your Support Crew for driving across different terrain and around
narrow country lanes. Do a full vehicle check before you set off to make
sure that your lights, windscreen wipers etc are all functioning.
Watch out for tired walkers. All
participants must take extra care in and
around checkpoints, as there will be a
number of vehicles and pedestrians
moving about in a limited area.
Please don’t arrive before 4pm on Friday!
You may be keen to settle in but we have
strict shift times with the Gurkhas and we
want your arrival to be as smooth and as
welcoming as possible.
What vehicle will you use?
It’s up to you whether you take your own car or borrow a minibus. Whatever you decide,
you’ll need enough space for the whole team (in case of drop-outs), as well as for the
support crew and all equipment.
vehicle rules
SIZE
Certain checkpoints have narrow access,
and some of the lanes you’ll need to use
are also very narrow. Do not bring any
vehicle larger than a 12 seater (2.5m x
5.5m) minibus. Caravans and camper vans
are strictly forbidden.
YOUR SUPPORT VEHICLE PASS
Your Support Crew will need to show their
Support Crew Vehicle Pass for access and
parking at each checkpoint. You will
receive this pass at registration on Friday
30 May, and only one pass will be issued
per team.
Your Support Crew should arrive at
checkpoints just in time to set up and
meet your team, and then leave promptly
afterwards. This is to avoid dangerous
congestion – remember that around 300
teams are taking part in Trailwalker.
TIMINGS
NO CARAVANS OR
CAMPER VANS
Vehicles can be parked at the start point
from 4pm on Friday 25 July, and must be
moved by midday on Saturday 26 July. At
this point the exit gate will be locked.
Vehicles can be parked at Brighton
Racecourse from 4pm on Friday 25 July,
and all cars must be removed by 6pm on
Sunday 27 July.
Insurance
All possible drivers need appropriate
insurance, and you should also consider
breakdown cover so that your team is
not stranded in the event of a
mechanical problem.
15
ACCOMMODATION:
SLEEPING ARRAnGEMENTS
You and your support crew are going to need somewhere to rest
before and after the event.
FRIDAY NIGHT
It’s a mandatory safety requirement for all
participants to register at the start point
before Trailwalker begins. As an added
incentive, you’ll also get a free meal
cooked by the Gurkhas! And courtesy of
Queen Elizabeth Country Park, your whole
team can camp free of charge at the start
area on Friday night. You must bring all the
equipment you need (tent, sleeping bag
etc), and bear in mind that the carpark
could be 10 minutes walk from your
camping ground, so be prepared to carry
your equipment yourselves. Toilets and
water are provided, and the Gurkhas will
be cooking breakfast for you on Saturday
morning from 5am.
SATURDAY NIGHT
No accommodation is provided on the trail.
It’s recommended that teams keep
walking through the night. Support crews
needing somewhere to stay can camp at
Brighton Racecourse or stay in a B&B in
the Brighton area. We recommend booking
early to secure your accommodation as
options are limited.
SUNDAY NIGHT
No camping is available on Sunday night,
so if you wish to stay in the area before
leaving on Monday, please book a B&B in
advance. Don’t drive home tired.
Completing Trailwalker is an epic event
– don’t endanger yourself and your team
by immediately getting behind the wheel.
16
Blisters & Chafing
BLISTER fixers
Blisters are the number-one reason why
people don’t finish Trailwalker. There are
many different opinions on how you can
treat or prevent blisters, and a variety
of ways to help prepare and strengthen
your feet.
The Trailwalker team have pulled
together some of the best ways, but,
ultimately, everyone’s feet are different.
It’s best to try a few different methods
and choose what works best for you.
WEAR-IN YOUR SHOES
Make sure you have comfortable walking
shoes/boots and trainers that you have
already used in your training.
Have more than one pair
Alternate footwear in order to avoid the
build-up of pressure points. Spare shoes
also come in handy if your feet get wet.
Remember to also regularly change your
sweaty, damp socks for clean ones, this
will reduce friction.
Carry a blister care kit
Your blister-care kit should contain the
following items:
• Blister plasters or pads
• Gauze pads (sterile and individually
wrapped)
• Small scissors (to cut dressing material)
• Medical tape
DRY FEET VS GOOEY FEET
Find out whether your feet prefer being
dry and dusted in talcum powder, or if you
prefer using petroleum jelly on the areas
of your feet that rub against your boots.
A simple foot-saving technique has
helped many of our walkers in the past.
First put on ‘liner socks’ followed by a
thicker pair of good walking socks. This
should prevent your boots rubbing against
your skin and causing blisters.
Toughen up
Tough feet will help reduce blisters.
Before the challenge walk around in bare
feet to help toughen up skin.
Trailwalker IS AN EPIC CHALLENGE
So if you have any medical conditions or concerns, we
recommend that you consult your GP prior to undertaking
any training scheme.
17
Blister care during training
BLISTER CARE DURING THE EVENT
If you develop a blister during training, do
not pop or peel it. Let nature take its
course and allow the blister to heal before
you begin walking again. A few days of
rest will be more beneficial than trying to
walk through the pain.
If you develop a blister during the event:
• Cleanse it with rubbing alcohol and let it
dry naturally
• Do not remove or rub off the top
• Apply antibiotic ointment and cover the
blister with sterile gauze or a bandage
• Provide protective cushioning with some
type of padding (such as Compeed)
LOVE youR TOENAILS?
Be aware that many Trailwalkers have lost many toenails over the years. This isn’t
permanent and it just means that their boots have rubbed against their toes, and perhaps
they didn’t embrace preventative padding or double-socking... learn from their losses!
CHAFING
After blisters, chafing is the most common discomfort that Trailwalkers experience.
Chafing can often occur on the inner thigh, groin area, armpits and nipples as a result
of friction caused by body parts rubbing together or clothing rubbing the skin. Don’t shy
away from this: tackle it head-on using our top tips below:
SWEAT
Wick away
Keep hydrated during training, drink lots of
water during the event, and ensure you
drink sufficient fluids after exercise. This
will help you to perspire freely. When you
stop sweating the remnants dry into salt
crystals, which create more friction.
Wear a snug-fitting base layer of clothing
that pulls perspiration away from your body.
SKIN-TIGHT SHORTS
Bike shorts are designed to give a
skin-tight fit that will prevent chafing of
the lower body or thigh area, you may find
these useful for the challenge.
Goo up
• Apply Vaseline to any chafing areas to
reduce friction and prevent rubbing.
• Tape up your nipples or wear fabic
plasters over nipples to prevent them
from rubbing or bleeding.
• Wear fabric plasters over nipples to
prevent them rubbing and bleeding.
18
The importance of
your support crew
You need to organise a Support Crew for your team, and we
strongly recommend that there are four members as it will be
an epic adventure for them too.
WHAT DOES THE SUPPORT
CREW DO?
HOW TO RECRUIT YOUR
SUPPORT CREW
Your Support Crew are responsible for
keeping you supported physically and
emotionally throughout the whole 30 hours
of Trailwalker. They will drive a vehicle
between checkpoints to meet you, provide
you with food and encouragement, and
probably drive you home as well. They don’t
need to be trained medics – we will provide
medics at every checkpoint. They don’t
need to be trained psychologists either but it helps if they know you well enough to
see what you need, and like you enough to
sort that out for you!
A successful Support Crew feels part of the
team – if you have four Support Crew
members, think of it as being a team of eight
and include them in your planning sessions,
pub nights, or the odd training walk.
Highlight that this is going to be a big
achievement for them as well – so if anyone
you know is on the lookout for a challenge of
the year, but doesn’t fancy walking, then
this could be the thing for them
19
In the past, fantastic Support Crews have:
• Told jokes and provided games to
keep walkers entertained
throughout the night section.
• Made a banner for the walkers
to watch out for and to hold
up and cheer.
• Provided buckets of
water for tired feet.
• Brought champagne at the
finish line to celebrate
the team’s triumph.
• Brought a camping stove and
cooked a bacon butty at
Checkpoint 9.
• Walked a few kilometres with the
walkers to keep their spirits up.
BEING IN A SUPPORT CREW IS LIKE BEING
AT A 30 HOUr FESTIVAL ON THE MOVE
Friends, food, and mud (mud not guaranteed).
There's a great atmosphere across the course, and
your support crew will get to know others as they go.
20
PARTICIPANT kit list
You must bring ALL of the equipment
marked as compulsory on the kit list, and
you’ll need to sign an equipment disclaimer
form before taking part in the event.
We’ve split the kit list into compulsory
team items and compulsory personal
items. Make sure that your team has
checked off the team list together, and
remember that each team member will
need to take responsibility for all their
own items on the personal list.
Please be aware that we have marked
items as compulsory for your own safety
– it is essential to be prepared for all
weather conditions and know what to do if
a team member needs to drop out.
COMPULSORY ITEMS
(ONE PER PERSON)
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1 x Sturdy water bottle (full)
1 x Warm hat and pair of gloves
1 x Warm fleece 1 x Head torch, spare batteries and bulb
2 x participant numbers (you’ll receive these at registration)
2 x Sets of spare clothing
Spare socks
1 x Waterproof jacket and trousers
1 x Sun hat
1 x Whistle
Support Crew and your kit
Depending on the conditions, you may not need to carry all
kit with you at all times. Use your Support Crew to transport
spare dry clothing, and if it's a hot day, the warmer items for
the night section. Many teams have been caught out on the
course due to rapidly changing weather - think carefully
before setting off without waterproofs, and ask your
Support Crew to provide regular weather updates.
COMPULSORY ITEMS
(0NE PER TEAM OF FOur)
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1 x Trailwalker Map and Event Guide
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1 x Compass
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2 x Mobile phones
1 x ordnance survey map (recommended Landranger
OS 197 and 198)
1 x Notebook and pen for recording details in
an emergency
1 x First-aid kit
1 x Survival bag
2 x High-visibility vests
1 x Daypack/rucksack
Suncream
22
support crew checklist
Your support crew will receive a guide
detailing the kit that they should carry.
We’ve included this kit list in your guide, so
you can work with your support crew to
ensure you have everything you need.
Don’t forget to include your support crew
on any planning sessions you have –
they’re an essential part of your team and
you will develop a strong bond with them
over the course of the event.
ESSENTIAL ITEMS FOR
YOUR SUPPORT CREW
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Support Crew Guide with directions
Paper and pen List of contact numbers Mobile phones and chargers
Water and food Plenty of clothing
Sun protection
Road atlas 2 x High-visibility vests Torch Support crew vehicle pass (Get it at registration)
First aid kit
Recommended retail partner
Cotswold Outdoor is proud to be the official recommended retailer
for the Oxfam Trailtrekker and Trailwalker series 2014. Participants
and support crew can enjoy 15% off* clothing and equipment as
well as free in store boot and rucksack fitting services to help the
kilometers pass by as efficiently and as comfortably as possible.
STORES NATIONWIDE • COTSWOLDOUTDOOR.COM
*Not to be used in conjunction with any others or discounts. Only valid on production of a
participant or support crew confirmation email or letter or discount code online. Discount
codes will be distributed through participant and support crew emails. Offer expires 31.08.14.
24
LEARN HOW TO SPOT
HEALTH ISSUES FOR YOU
AND YOUR SUPPORT CREW
This is a serious team challenge. More than
anything, we want you to remain healthy
and safe. Please ensure you know how to
spot symptoms of potential problems in
your team. There will be medical provision
across the event, but as a team challenge
you need to stay vigilant and watch out for
each other.
A. Thermoregulation (body temperature)
Conditions
Symptoms
Prevention
Hypothermia
• Shivering
• Have warm clothes like hats and gloves
available for dramatic temperature
drops.
Hypothermia is a condition
in which your core body
temperature drops below 35ºC.If
left untreated, hypothermia can
ultimately result in heart failure
and death.
• Fatigue
• Slurred speech
• Cold/pale skin
• Slow and shallow breathing
• Confusion and memory loss
• Lack of coordinaton.
• Carry additional or warmer clothes for
night-time walking.
•Carry, or arrange for your support crew
to carry, a change of clothes in case you
get wet.
• When you rest, cover up and change out
of damp, sweaty clothes.
• If you or a team member becomes
hypothermic, change out of wet clothes
immediately. Cover the sufferer’s head,
face, neck and body with warm clothing.
High-calorie food and hot drinks
should be consumed to maintain body
temperature. Seek medical help at the
nearest checkpoint. Heat exhaustion
During hot weather, the body’s
internal temperature can rise,
resulting in heat exhaustion
or heat stroke. In extreme
conditions, heat stroke can
ultimatelylead to heart failure
and death.
25
• Muscle weakness or cramps
• Maintain adequate fluid intake.
• Nausea
• Wear sunscreen and a hat on exposed
sections of the trail .
•Fast, shallow breathing
•Headache
•Dizziness or fainting
• Irritability in extreme cases,
flushed/hot/dry skin.
• Seek shade when resting.
• If a team member shows symptoms
of heat exhaustion, move them into
the shade, and remove or loosen their
clothing. Administer frequent sips of
water. Contact Event Control.
Layers are the best way to make sure you’re not too hot or not

too cold, Trailwalker 2013 was very hot weather, so we made
sure our layers were thin, which meant they weren’t too heavy
to carry around if we didn’t need them!

Pat Richarson, Trailwalker 2013
B. Fluids Balance
Conditions
Symptoms
Prevention
DEHYDRATION
• Headache
• Drink isotonic drinks instead of, or in addition to, water.
• Confusion and
irritability
• Drink approximately 300–400ml (½ to 1 pint) of liquid per
hour for smaller participants. When the weather is hot,
increase to 600ml per hour.
This potentially fatal
condition occurs when
the normal water content
of your body is reduced.
It can lead to impaired
performance, vomiting
and muscle failure. • Dry mouth and lips
• Little to no sweating
• Tight/heavy feeling
muscles
• Dizziness
• Drink approximately 800ml (1½ pints) per hour for bigger
participants and those who are heavy sweaters (again,
more when the weather is hot).
• Be careful not to drink too much. Over-drinking can
be more dangerous than dehydration and can cause
hyponatraemia.
• Drink an extra ½ litres of fluid between two and three
hours before the event.
• Monitor your urine. Make sure you are urinating regularly
and that your urine is light yellow to clear.
• If you or a team member experiences symptoms of
dehydration, consult medical staff at the nearest
checkpoint immediately. Administer rehydration salts
to replace vital salts and fluid, prepared with water
as stated on the packet. DO NOT proceed and DO NOT
simply drink water.
Hyponatraemia
A potentially fatal
condition, hyponatraemia
most often occurs in
exercise lasting four
hours or more, and
results primarily from
drinking too much fluid.
It is made worse by not
replacing the sodium
(salt) lost through
sweating.
• Headache
• Fatigue
• Nausea and vomiting
• Confusion
• Estlessness and
irritability
• Appetite loss
• Severe cases may
involve seizures,
increased pressure
inside the skull, fluid
in the lungs and
respiratory arrest.
• Monitor your fluid intake and remember that you must
eat to keep up your salt and mineral levels.
•Drink enough so that you do not feel thirsty and so that
you are urinating at normal intervals.
• If you’re urinating frequently and your urine is clearcoloured, you may be drinking too much water, so drink
isotonic drinks containing electrolytes instead.
• Pre-hydrate by drinking sports drinks at 50 per cent
concentration in the days before the event.
• If you or a team member experiences any of the
symptoms of hyponatraemia, consult the medical staff
at the nearest checkpoint. Administer rehydration salts
to replace vital salts and carbohydrates, prepared
as stated on the packet. DO NOT proceed and DO NOT
simply drink water.
26
TERMS AND CONDITIONS
By signing up to Trailwalker, you:
• Undertake to walk or run either the
100KM in teams of four along a
predetermined route within 30
hours, and within the checkpoint
cut-off times outlined in the event
guide, in order to raise sponsorship
funds for Oxfam and The Gurkha
Welfare Trust.
• Understand that Oxfam and the
Queens Gurkha Signals reserve the
right to alter the course without
notice and/or cancel the event in
consultation with and under the
direction of Emergency Services and
major event stakeholders/land
owners.
Beneficiaries:
• Acknowledge that Trailwalker UK
2014 is a fundraising event in aid of
Oxfam GB (reg. charity in England
and Wales 202918 and Scotland
SC039042) and The Gurkha Welfare
Trust (reg. charity no. 1034080)
exclusively.
Roles and responsibilities:
• Agree that no funds raised will be
paid to any charity other than Oxfam
GB and The Gurkha Welfare Trust.
Entry to the event:
• Agree that valid details for all four
team members must be recorded at
the point of application.
• Agree that submitting an entry does
not automatically guarantee entry
to the event.
• Understand that your place in
Trailwalker 2014 is not confirmed
until you have paid the event entry
fee and received confirmation from
Oxfam GB.
instability, and Foot and Mouth or
other such disease. In such
instances, you will be given as much
notice as possible, and any
necessary alterations will attempt
to preserve the nature of the event.
• Understand that the course will
include several road crossings and
some short sections along roads. All
normal road rules apply and teams
should take extreme care while on
roads. High-visibility vests should
be worn when on road sections
during the night by the team
members at the front and back of
your team.
• Acknowledge that entry works on a
first come first served basis and
once the event has reached
capacity no further applications will
be accepted.
• Understand that all team members
must be 18 years or over on July 25th
2014 to be eligible to take part in the
event.
• Acknowledge that your team entry
fee is non-refundable or
transferable.
• Agree that you must take part in
teams of four people, all of whom
must be 18 years of age or more on
the day the event starts.
Liability:
Rules and regulations:
• Acknowledge that the event is
organised by the Queen’s Gurkha
Signals, and promoted by Oxfam GB,
The Gurkha Welfare Trust and the
Queens Gurhka Signals in order to
raise funds for Oxfam GB and The
Gurkha Welfare Trust.
• Understand that team members
• Agree that, while neither the
must start together, remain
Queen’s Gurkha Signals nor Oxfam GB
together on the trail and must
exclude liability for personal injury
check-in at each checkpoint and the
or death caused by their own
finish point together. Team members
negligence, you undertake the
may not leave a checkpoint until the
event entirely at your own risk and
whole team has reached that
will not hold the Queen’s Gurkha
checkpoint (unless a team member
Signals and/or Oxfam GB or The
withdraws - please see withdrawals
Gurkha Welfare Trust responsible
and injuries for more details).
for:
• Agree that a team’s recorded time at
(a) any damage to, or loss of personal
each checkpoint and at the finish
property or
will be the time of the last team
(b) any accident or injury which does
member.
not result from the negligence of
the Queens Gurkha Signals or Oxfam • Acknowledge that it is the team’s
responsibility to ensure that they
GB arising directly or indirectly or in
have been correctly checked-in at
any manner whatsoever out of or in
each checkpoint.
connection with the event.
Fundraising:
The hazardous nature of the event:
• Understand that the amount of
funds raised by your team does not
include the sums paid as entry fees,
nor the funds which may be
subsequently reclaimed by the
charity in Gift Aid.
• Understand that the event involves
sustained physical exercise in a
remote area, and involves walking at
night over rugged terrain.
• Agree to raising as a team the
minimum sponsorship pledge of
£1,500 and share collective
responsibility for raising this
amount.
• Agree to raise £1,000 of the
minimum sponsorship by the Friday
of the week prior to the challenge
(18/07/2014), in order to take part in
the event.
• Agree that all funds raised must be
paid to Oxfam GB by Oxfam’s
stipulated methods by the
fundraising deadline of 30
September 2014.
• Understand that failing to meet your
fundraising pledge may result in
refusal from subsequent Oxfam
Sponsored Challenges.
27
• Agree that you are responsible for
your own fitness and heath to take
part in the event, and have
consulted a doctor about your
participation if you have a medical
condition or concerns.
• Understand that the organisers may
need to cancel, halt, delay, or
re-route or restrict support crew
access to the event in response to
hazards including fire, flood, path
• Agree that you may not be
transported by vehicle along any
portion of the trail or between any
points on it, unless you have
formally withdrawn from the event.
• Agree to wear the timing wristband
and identification number at all
times during the event.
• Agree to return the timing wristband
on the day or within a week of the
event or be liable to an additional
£30 charge to cover the full cost of
the device.
• Agree to comply with the country
code at all times. (All participants
and support crews must respect
the environment and not drop
litter.)
• Use the litter and recycling bins at
the checkpoints.
• Understand that teams must leave
each checkpoint before the cut off
time stated in the Map and Event
guide in order to continue on the
course.
• Understand that failing to wear
identification numbers, failing to
comply with safety order notices
issued by the Queens Gurkha
Signals, or acting dangerously or
unfairly to gain advantage during
the event may result in
disqualification.
• Agree to keeping noise levels to a
minimum when walking in
residential areas, specifically at
night.
• Agree to behave in a way that does
not cause offence to fellow
participants, event staff or the
public, and does not in a way bring
Oxfam or The Gurkha Welfare Trust
into disrepute.
Registration:
• Understand that registration is a
mandatory safety procedure and it
is each team’s responsibility to
ensure that this is completed in
good time prior to their allocated
starting slots.
• Understand that no team member
substitution is permitted after the
team has registered on event
weekend.
• Understand that registration
includes signing an essential kit
disclaimer form to ensure that
each team member is adequately
equipped to take part.
• Agree that if you are deemed by the
organisers to be inadequately
equipped or prepared you may be
disqualified on safety grounds. (A
list of essential items will be
provided to all participants)
• Smokers agree to smoke only in the
designated area provided at the
registration site.
Results and awards:
• All registered team members who
complete Trailwalker will receive a
medal.
• Agree that only registered teams
that complete their challenge as a
team of four within the relevant
cut-off time will be entered into
the official team results.
Withdrawals and injuries:
Before the event:
• Understand that the entry fee
contributes towards the cost of
the event and is non-refundable or
transferable.
• Agree that substitution of team
members is permitted until two
weeks before the event. All
changes must be communicated
to Oxfam before this date. Any
changes made after this date are
at the discretion of the event
organiser.
During the event:
• Agree that any member who is
injured or exhausted on the course
must be brought to the nearest
checkpoint for assistance. If the
casualty cannot be moved, one
person must stay with them while
the remaining members seek help.
Under no circumstances is a
casualty to be left unattended.
• Agree that if you wish to withdraw
from the event you must first
report to the nearest checkpoint or
contact Event Control and must
return your wristband.
• Understand that it is the
responsibility of the remaining
team members to ensure that the
organisers are aware of the
withdrawal and the team may not
continue until it has been
reported.
• Understand that teams of three
members will be permitted to start
the event, as a last resort, or
continue in the event of a team
member withdrawing on the
course.
• Understand that if two team
members withdraw, the remaining
two may only continue if another
team formally accepts
responsibility for them for the
remainder of the event.
• Understand that teams of two may
not start the event unless they
can be paired with another team of
two or more.
Support crew:
• Agree that each team must have a
support crew to provide practical
and emotional support throughout
the event. Each support crew is
responsible for transporting their
team’s provisions, including food,
changes of clothes, a first aid kit
and any necessary medication
during the event (professional
event medics will be on hand for
serious incidents). It is strongly
recommended that your support
crew consists of four people.
• Understand you must organise
your own support crew to transport
you to the start and from the finish
and to provide assistance at
checkpoints along the trail. You
support crew will also be
responsible for transporting any
team members that withdraw from
the event.
• Agree to communicate to your
support crew that they must drive
safely, remain well rested and only
arrive at checkpoints when
required to avoid congestion and
park safely, without hindering the
flow of traffic or endangering the
safety of participants and other
people.
• Agree that some checkpoints may
be closed to support crew at the
event organisers discretion
subject to weather conditions.
• Agree that support crew vehicles
must not exceed the size of a 12
seater mini bus (2.5m x 5.5m).
• Agree that only one support crew
vehicle per team is allowed access
to a checkpoint at any one point
and only one vehicle pass will be
issued per support crew.
Marketing
• Agree that images, film and
interview material taken on the day
of all participants and support
crew members may be used by
Oxfam and The Gurkha Welfare
Trust to promote Trailwalker and
Oxfam-sponsored challenge
events in the future.
28
There are few feelings in the world that can beat the

sense of achievement you get while running toward
the finishing line with a fatigued body, but still
holding the hands of your team mates.
Ankit Grover,The Infatigable Berserks

Any questions?
Contact us on 0300 200 1292 or email: [email protected]
***PLACEHOLDER***
**ONLY**
Please add
correct logo
Oxfam is a registered charity in England and Wales (no 202918) and Scotland (SC039042).
Oxfam GB is a member of Oxfam International. Photos: Richard Wearne, Crispin Hughes Karen Robinson.