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Team Lochland Runner – Itera Top Tips

Team Lochland Runner all got together for a training weekend recently. Included on the itinerary were sharing our top tips for expedition adventure racing and planning our strategy! Chloe is new to expedition events, but we have all been in different types of races and can always learn from each other.

I thought I’d share these in case you’re interested in the kinds of things we’re thinking about, or are looking for inspiration! Let us know if you have any questions or other top tips you would share 🙂


This is one we talked about many times! I for one like to know where the next meal is coming from and don’t go anywhere without snacks. However, in an expedition race you have to think about what will keep well in your kit bag for a week and make sure there are savoury items on the menu. We may also need to take opportunities that present themselves on the way. We’re just concerned about how well-endowed the race route will be with handy cafes! Since finding hidden cafe gems is one of my special skills, I will have to make sure I don’t spend the pre-race weekend researching detours …

With me being vegetarian and Chloe vegan, it is an extra challenge to think of good ideas and this is still a work in progress. Knowing that hot water is usually available in transition, some of our savoury ideas so far are:

Instant noodles, instant mashed potato, cup a soup, couscous, rice cakes, oatcakes with peanut butter, meals from Tentmeals, Firepot and Summit to Eat (I can vouch for at least one of these being very edible…), German rye bread, flavoured cooked rice pouches…

Sweet things are easier as we can use gels and bars and energy drinks in moderation. Lochland Runner are also helping us out here with Born products. Variety will be key!


… or more specifically, blister prevention!! Everyone has their own theories on this. Our consensus seemed to be:

  • Get shoes and socks off feet quickly in transition to let them air
  • Have crocs or similar to wear in transition
  • Either talc them or moisturise them
  • Treat hotspots quickly en route with either Compeed or gaffer tape
  • Avoid woolly socks (I find tight fitting, quick drying compression socks work well)
  • Stay hydrated
  • Have a spare pair of running shoes to change pressure points
  • Take sterilised scalpel blades and wipes to burst any big blisters that do appear…

Jon gets his feet up and has a power nap – an essential adventure racing skill


Our discussion about this was more general, as we have to use what we are comfortable in and have tested well. Ideas we shared were:

  • Take shoes for paddling, especially if there is any portage or walking involved (which we now know there will be!)
  • Take two different pairs of shoes for running. If one pair are a bit bigger it can help with swollen feet later in the race
  • Expect to be cold … colder than you expect! The effects of tiredness, night time and low food intake will all affect how warm we feel. I am still surprised how many of the photos from the race in Wales feature trousers and waterproofs …
  • Have spare brake pads for your specific brakes
  • Have enough battery power for your lights
  • Pre-pack food into bags that will last about one stage so you can just take one out in transition
  • Have a heavy duty waterproof bag to shove your backpack in and strap down on paddling stages
  • Pre pack clothing into clear, labelled bags like short sleeves, long sleeves, shorts, trousers
  • Pack as much as you need in transition bag, but no more! The more you have to rummage through or choose between, the longer transitions will take
  • A tick remover per team is essential – they just love the damp Scottish heather and bracken. You need to keep checking and get them out within 24h to minimise risk of Lyme’s disease
  • Caffeine tablets of some kind might come in handy as you pull your fourth all-nighter in a row!
  • Take lip balm, you will not regret it


Well … I obviously can’t reveal too much here, it’s top secret 😀

However, my advice is to definitely discuss this and make sure everyone has the same idea about what you’re trying to achieve. You also need to be realistic about your collective abilities and what to expect from the course so that you can make smart decisions. Although you can’t predict what will happen, having a basic fall back plan and common goals will help make decision making easier.

I’d say things to think about include:

  • Any aims for finishing position in the field
  • Long course / short course
  • How much sleep to expect, when and where
  • Pacing and degree of ambition for different stages
  • Towing and kit distribution
  • Navigators (lead / back up and in different disciplines)
  • Transition process (what order to change, eat, sleep), including ‘checkout’
  • Team roles

Finally, always keep an eye on the details and don’t forget about your hairdo – no washing for a week with plenty of rain, sweat and river or sea water mixed in! I always go super short – I’d better go and get booked in for a cut 🙂


Itera 2014 Part 4: Thursday

Day 4 Schematic

Day 4 schematic

If you missed the previous stages, you can read about them here: Day 1, Day 2, Day 3.
The overall view of our race is here.

Stage 7: Paddle (Glasbury to Bredwardine via Hay-on-Wye)

It's like poetry in motion

It’s like poetry in motion

This was actually a fairly uneventful stage for us. We negotiated the slightly tricky bits with only a minor incident – Paul and I got grounded on some rocks! After he got out and pushed the boat around a bit we were able to set off again, without leaving him behind … In Hay-on-Wye (book town, and just before the border of our English sojourn) we said hello to Andy again and used a very old map to collect control points. We stopped at a promising looking café, dripping wet. Luckily Sam and I had kept our buoyancy aids on for warmth. Paul hadn’t though, and was getting very cold. We don’t seem to pick cafés well, as this one took an age to serve our food, much to our impatience (especially Sam’s).

Then we paddled and paddled until we got to the final optimistic ‘get out’. This one was so unlikely we needed ropes to help haul the boats out.

Jon has a reputation for being good at fixing stuff up. I didn’t realise this also extended to people. He was the only one in the group who had thought to bring lip balm, and by this stage we were all stealing it off him at every opportunity. I am not sure how, but here I seemed to get almost half a stick on my face and was left wondering how I could save a chunk for later 😀

We were all pretty cheerful and the marshals commented on what a good state we were in, which only made us feel even better!

Stage 8: Bike (Bredwardine to Talybont-on-Usk)

We had some spectacular riding round these hills

We had some spectacular riding round these hills

After persuading the naturally-conservative Paul that we were going for some more extra bike controls we set off up a steep road hill. From day 1 there had been evidence of the ‘arrow club’. Paul and I were definitely in. Jon was definitely out and Sam hovered on the sidelines. The arrow club applies on road climbs of a certain grade … but if I told you how to get in, it would be breaking the rules.

What followed was another of my favourite parts of the race. First there was good fortune. As we finished the road climb towards a mast, we saw the man with the TV camera. And just at that point, a double rainbow appeared! What luck, and a reward for the rain shower! As we rode past he got a few good shots – and if that doesn’t make the opening credits, nothing will.

A little further on Sam had a mechanical issue which I thought would scupper us. Her front brakes made a terrible noise. Now, Jon the fixer was immediately inspecting it, and he found that her brake pads had worn out. Sam was fuming, as she had asked the bike shop to put new ones in while she was away (she had only been back in the country a few days before the race). We rode on with Sam on back brake only and us shouting out when we slowed for bends. To her credit, she did the rest of this stage and all of the final one with only one brake, and you’d hardly have been able to tell the difference.

Paul took advantage of the pause in proceedings to invent a new bike clothing accessory. A T-shirt was folded and stuffed down his shorts to act as an extra cushion for his bruised derrière. Apparently it worked; at least, he was happy!

We rode over a grassy field that turned into some lovely tracks crossing the border just as the sun was low and golden in the sky. As we got to control number 52, the views were breathtaking. I certainly felt a tear in my eye, I was so happy and taken in by it all. It was magical. Paul and Sam felt similarly. We asked Jon, surely you feel something? He replied “well, I suppose it is quite a nice view” !! So, with three of us on a high, we trundled around collecting all the controls that were still in play for this stage. I wondered if some extra up and down on the roads would have been faster, but we were having fun on the bridleways. We came across a box marked ‘cold drinks, donations to mountain rescue’. Some of us tucked in!

Again we finished in the dark, but came into transition buzzing. James (event director) seemed a bit bemused as we raved on about what an amazing stage it had been.

The end seemed almost in sight now. At least, we could comprehend what we had left: a trek and a bike.

We popped the tent back up but limited ourselves to 40 minutes sleep. None of us wanted to wake up after that, but we did and were soon setting out into the cold night air.

Itera 2014 Part 3: Wednesday

Day 3 Schematic

Day 3 schematic

If you missed the previous days, you can read about them here (day 1) and here (day 2).
The overall view of our race is here.

Stage 6: Bike (Machynlleth to Glasbury via Devil’s Bridge, the Elan Valley and Builth Wells)

Waterfalls this way

Waterfalls this way

I think our race turned a point here. We had saved up some time at last and we set off on a hunt for some controls! It was raining when we left transition and then it got worse. As we lifted our bikes over yet another locked gate and bombed along some fire roads, the heavens opened, we were soaked, it was windy and we were cold. But we were just a bit too cold to risk stopping and getting more layers on – no-one dared stop moving!! As we ‘waited for a sheltered spot’ we started going uphill again and the rain eased off. By the time it was warm enough to stop, we didn’t need to! 😀

This stage took in a big loop of the Nant y Arian mountain bike trails. The first section was a natural double track with some fun rock sections. Looking at the map later, we probably could have taken a shortcut, but we’d have had to make assumptions about the likely control positions. There were 4 controls on the route, but not marked on the map. Anyway, even now I don’t care, as I had fun here!

At one point it was my team’s turn to make fun of me. I felt behind to check my rear light was still attached to my bag, but couldn’t find it. It must have popped off on one of the rocky sections. I announced this to my team, glad that I had a back up light on my bike, but sorry to lose a decent rear light and clip! (I get sentimentally attached to objects). Paul brushed it off (he does not get sentimentally attached to objects). As I mourned, I moved in front and, to my surprise, the others told me the light was still there. I felt behind me again. I was teased for not believing them. Of course, I believed them, but needed to touch it for reassurance… and kept doing so for the rest of the ride, much to their amusement!

We zipped round a section of trail I remembered doing in the Trans Wales. Sam and Jon had also raced here at different times. Then we were out on the road sailing down towards Devil’s Bridge and the waterfalls. We were hungry again and there was a café here. We weren’t certain to make it to the Elan Valley before the place there shut at midnight so we had a bright idea. We instructed the girl that we’d like to order food now, to be ready in 30 minutes when we came back, and that we wanted it to come out all at once.

We trotted off down to the falls, collected a control and came back again. No sign of our food. 45 minutes after ordering, a soup came out but nothing else. The whole thing had got lost in translation, and although they cooked everything else as quickly as they could, we saw other teams come and go as they wolfed down fast chips. On the plus side, I had one of the best meals so far in Wales (a sweet potato tagine with rice and an orange salad, plus a huge portion of crumble). A lady with her family at the next table was entranced by stories of what we were doing and took Jon’s phone number, promising to track us throughout the rest of the race!

As we set off through some industrial landscapes, it was getting cooler as dusk fell again. Sam had found her biking legs after day one and had had no trouble keeping up. However, here on the roads her low body weight for the descents and heavy full suspension bike meant she was finding it hard going. She suggested we either slowed or she went on a tow. I was more than happy to tow as I still felt great on the bike. But Paul said I should save my energy for later and so we slowed down. This was probably one of the hardest parts of the race for me. I felt we were crawling along and I was getting cold. I had tonnes of energy but nowhere for it to go, which was frustrating.

I could tell this would be an awesome place for road riding though, and vowed to come back sometime with Andy. Shooting down a fast track in the woods cheered me up and eventually we made it to the Elan Valley special stage. Because we were a short course team, we were advised this wasn’t worth our time to do. The café was still going strong, so we had drinks and set off again. Oh how I wish I hadn’t drunk hot chocolate! The perfect sleepy drink … now I was drifting off as we rode along in the dark.

It started pouring with rain again, and as we sheltered under some big trees I began to wake up. Good job too, as Jon was suffering from the same hot milky drink syndrome as me, and we were the two in charge of the maps! Now I was on it again, feeling responsible for guiding us out of here and on to Glasbury.

We were doing the short route, on the race planner’s advice. It turned out those who went the long way had to contend with some crazy weather and waist high stream crossings, so this was probably for the best! It was a bit dull though, so we livened proceedings by making up special ‘adventure race bike riding in the rain’ versions of Billy Joel’s song ‘River of Dreams’, first line: In the middle of the night …  We had only one slight hiccough in route finding, and as we neared the end I was able to shout “I recognise this church! We sat and had lunch here 14 years ago!”. Weird.

We rolled into Glasbury with Jon and Paul very grateful for making it. As Sam and I got the tent up, we conferred and confided that we both felt a bit woozy as well, but weren’t showing it as much! So we were probably all happy to fall asleep for another couple of hours. Second blog was also written here.



Itera 2014 Part 2: Tuesday

Day 2 Schematic

Day 2 schematic

If you missed day 1, you can read about it here.
The overall view of our race is here.

Stage 4: Paddle + bike (Tan-y-bwlch to Barmouth)

Paul and I paddling

Paul and I paddling

We got down to the river and looked at it, confused. We were fairly sure the sea was to our right and were looking forward to a nice, downstream paddle. But the river appeared to be flowing to our left. We double-checked the maps. Yep, we had to go right. We had not accounted for this being a tidal river, and the tide coming in. We launched anyway, and set off into the teeth of a roaring wind, which was funnelling into the valley shaped by the river and twisted as we did. Each new bend brought new paddling challenges as we occasionally struggled to make any forward progress at all.

I was relieved to get to the portage section as it meant we had got somewhere! The portage turned out to be a nightmare, as James (race director) had warned us at transition. We took the boats to a road one by one; all four of us lifting each one out at another improbable ‘get out’. We used the trolleys to wheel round the railway bridge which was under construction. Then we were faced with a flooded field, not quite deep enough to paddle. We had to pull and shove our boats across, taking care not to lose our feet in the deep and narrow underwater channels.

Then we were battling for Portmeirion. The weather conditions meant this paddle was also shortened, and we all had to be held at another time out until it was safe to cross the bay. However, we arrived relatively late due to the sleeping and hitting the tide at the wrong point. So by the time we had finished the amusing orienteering (Paul: “We have 1cm to go. The scale on this map changes with every step we take from the centre”) and partaken of the Italian gelato / sorbet (mmmm) it was already time to go again.

A short paddle and a long drag across the sands and we were back on the bikes to finish the stage. The team had mixed feelings about this kayak stage. Personally, I enjoyed the feeling of taking on the challenge and succeeding, but it was hard work!

In transition, Paul panicked when he thought he’d lost his skewers (which hold the wheels onto the bike). “I’ve left them in the car park at Ogwen!” he declared, in a state of high stress. We sent him off to enquire whether the marshals had any to spare or could help in any way. Jon, Sam and I wondered how this could have happened (Sam was meticulous at sweeping any area for left behind stuff). I knew how well daft questions went down with Paul … so I saved it and just as the marshals were telling him there was a bike shop in town, I had a little look at the bags next to his kit, ‘just to make sure’. There they were! What a huge sigh of relief! It was just one of those things that can happen when you’re tired and in a hurry.

The main road hugs the coast, but going that way would not be in the spirit of adventure racing. We rode / walked up and over a long road section, which I recognised from a tour I did in 2000. It was very wet then, today was much better weather. As soon as we reached the sea it was time to go up and descend again, this time largely off-road. A lot of this climb was rideable, which was a relief. The view at the top was stunning, and the ride back down technical. This was one of Jon’s favourite sections!

When we got into transition and saw Andy again, I felt quite teary. It had been a tough day so far, the paddle was such hard work and the bike wasn’t easy. I was also navigating on the second half of the bike stage, taking over from Jon as we crossed a page on our maps. I was acutely aware of the need to get it right first time as the team were getting tired and having a little dip.

We had a slow transition. I was naughty and hopped in the shower to wash the salt out of my hair. I felt guilty for holding the team up, but wasn’t really thinking straight. We also went to the chippy and stocked up on huge quantities of food. Paul had 4 cans of fizzy pop lined up! I settled for just one, but also had a veggie burger in a bun plus a jacket potato with beans and cheese.

As it got dusky outside it was time to set off again.

Stage 5: Trek (Barmouth to Machynlleth)

The hills after Barmouth

The hills after Barmouth

By cutting the first trek stage so short and getting a sleep, we had hoped to start this stage with plenty of time and energy to take in the big mountain top of Cadair Idris. However, the trials of the day had almost put paid to this idea, and by the time we had crossed the bridge we had decided to miss it out. As we trekked upwards I started feeling quite ropey. I think the emotions and physical exertions so far had got to me. A common thing we found throughout the week was an inability to keep our body temperature ‘just right’. At this point I was waaay to hot. I was taking off clothes but feeling uncomfortably warm. I took any confusion over the map as a handy excuse for a little sit down. I think this was the trek where we stopped in the woods for a 10 minute rest and snack stop. We all turned our torches off and enjoyed the darkness.

After one steep forest climb, we emerged onto a fire road and I just collapsed to the floor, not wanting to move. I ate and drank, and realised I was probably dehydrated as my body craved the salty Nuun solution I had made up. Eventually I got up again and went on a tow to Jon, who pulled me onwards through the darkness. I was getting some interesting ‘sleepmonsters’ now. I saw things like scary men looming out of the shadows, an imaginary dog that jumped from behind a wall and various buildings that didn’t actually exist. I also heard phones ringing and disembodied footsteps behind us.

As we made our way along a road 2.5h later, the rhythm and lack of technicality lulled me and I found myself falling asleep as we walked. We had to stop at a handy roadside lay-by with a bench and small grass section. I pulled out the small sleeping mat / back support from my bag, put on all my clothes and curled up. 30 minutes later I was awoken by a cold team and we continued. I felt much better though!

Before long we found ourselves stuck in a quarry. There were many other teams all around. We struggled to find the right path out and kept trying every likely looking track, following it until it stopped or turned the wrong way. I did a bit of digging into this after the race – look here if you want to know more! We’d been about an hour and Paul was losing his patience, suggesting we might have to just sit it out until light. Jon kept popping off into the quarry or up little paths to see if they went anywhere, while we stood together waiting for news.

As we walked back to a known spot on the map, Sam pointed to a stile we had in fact seen on the way in. “Look – perhaps if there’s a stile there, then there’s a path behind it?”. She was right, and I launched up it with enthusiasm. The others weren’t so sure, but there was no stopping me now as I marched across a recently deforested area. My headtorch picked out where it went, though it was hard to find in the dark and with the trees down. We were on a path we had seen others on earlier, but not been able to find. It was eventually even in the same place the map said a path would be 😀 . On we went, over a stile and across a bog-fest of a field. Jon announced he definitely knew where we were. Music to our ears!

As dawn broke we were in mists and light rain, contemplating a quick jaunt up a nearby hill for a control. I am still not sure if the suggestion to go up there was a joke or not. We were all pretty tired and wanted to get to transition, but again, in retrospect getting this and possibly another control on this stage might have been a smart move. We made our way down. The last tarmac section was hard on the feet. I think we all felt a bit jaded. It had been a hard day / night and, except for special stages and one that was on the short route, we had not got a single one optional control yet.

Time for another sleep in our tent before we started a “new day”, even though it was 8:30 in the morning!


Itera 2014 Part 1: The prologue and Monday

So, the race I have targeted all year has been and gone. I am on a somewhat unpredictable road to recovery. It has taken a while to reflect on the race and let it all sink in. The story of 5 days / 114 hours of racing cannot be told in one report! Instead, you can look forward to reading about each day in instalments this week.

Getting There

The stress of getting to the start line seems so long ago now. After last minute purchases (duct tape, extra box covering, impulse need for trekking trousers etc) I was suddenly packed and ready to go. Jon picked me up on Friday morning and off we drove to Selkirk to meet up with Paul. Despite the detailed instructions we went round in circles a bit until we found his house – was this a sign?

Of course, by the time we had loaded the giant pick up truck with all our stuff and squeezed ourselves in, we were later starting than planned. Cardiff is a jolly long way away, and the journey was made even longer when we hit Friday rush hour holiday traffic on the motorway. Finally we got there and met up with Sam, our fourth team member. Plenty of time for team tentel to bond over a Chinese takeaway and box waterproofing.

The rest of the weekend went by in a blur, as we attended briefings, got kit ready, pored over the maps, laminated them, did the prologue and travelled up to Caernarfon.


Full of energy at the start line of the prologue

Full of energy at the start line of the prologue

The prologue was a 10km run around Cardiff Bay, with a short white water section in the middle. In an expedition race, the usual standards of decorum (with respect to changing clothes and wee stops) are eventually thrown to the wind. I didn’t expect to do so this early in the event though. As we walked through the multi-storey car park, I realised that my shorts were on back to front. In the stairwell I hurriedly switched them over, with Sam falling about laughing and pointing at the CCTV camera. Look out for me on some candid camera show soon!

We took the run at a fairly sedate pace. Paul wouldn’t have it any other way! As we got to the white water section, the leading teams were exiting and shouting a lot, which looked a bit stressful. We had to go in pairs, one after the other. Paul and I went first. The plugs came out of the bottom of our barely-inflated boat, water spurted in and we started sinking! After we took evasive action we felt lucky to get round in the boat. By the end, we seemed to be sitting below water level and steering was nigh on impossible.

On the bus on the way to Caernarfon on Sunday, we watched videos of previous adventure races, which just made me stressed. Surely we’re not about to start something like that are we? They were supposed to be inspirational, but the story of two Aussie blokes who went to the South Pole and back unsupported was easier on the mind!

As we tucked ourselves in overnight at the Travelodge, the wind whipped up the waves in the Menai Straits. Sam and I were sharing a room and were chatting away, whilst I’m sure Jon and Paul were sound asleep next door. Eventually I said “I think we should go to sleep now”, to which the response came back “I’m trying to!”. This was the funniest thing I had heard all weekend, as I’m sure I wasn’t the only one initiating the chat 🙂 . So I enquired what she would try next to get to sleep, since the talking wasn’t working. Perhaps a spot of dancing?

Day 1 schematic

Stage 1: Paddle + bike (Caernarfon to Conwy)

Paddling in to Bangor

Paddling in to Bangor

The next day we had an early start. A last minute leader’s briefing brought news that because of the weather we might have a shortened paddle stage. There were a few options, but we were to get out at Bangor Pier and find out which it was to be then. We ran round the castle twice, waved to Jon’s parents (who must have had a very early start), then we were off to the beach.

All we had to do was fit our new seats to sit on top kayaks (the straps go where?!), attach our bags out of the way of our feet and launch! It was still quite choppy, but we had the tide behind us and were whizzing along. I am not normally a kayaker and throughout the race I was bemused by what was counted as a suitable ‘get out’ point. At the pier, we were directed to go past the nice sloping gangway, nose in by some steep jagged slippery rocks and try and haul the heavy kayaks up over them. I got a good dunking here as my foot slipped and I was into deep water!

We rode our bikes for the rest of what would have been a paddle stage to Conwy. I wasn’t sure if I was pleased about this or not – but was probably mostly pleased! After a section on Sustrans route 8 (which I had done in the other direction with Andy last year), we dived off onto a rather pleasant off road section. At the castle, it was hot and sunny as we ran round on top of the town walls and sought out controls hidden inside the castle. What a shame we were in a race and couldn’t stay to run up and down all the spiralling tower staircases! Our tracker wasn’t working, which was confusing people at home, so we swapped for a new one before beginning the first planned bike stage.

Stage 2: Bike + zip wire (Conwy to Ogwen)



We rode back a different way to the one we had come, passing very close but taking a hillier and more off road route. Sam admitted that our earlier pace was too much for her to maintain, so we experimented with her going on a tow behind me. I love biking and was feeling strong and perky, so actually quite enjoyed this. All the more so when she said what a difference it made to her.

The wind was blowing hard into our faces so we travelled quite slowly at some points. I hoped it wouldn’t stay like this all week! The problem with travelling in lines instead of circles is that you could face a headwind all the way ….

At Bethesda, Paul got a cramp (the team’s first and only all week), but it was perfectly timed just as we got to the zip wire centre. Here we had to serve a time out – the length of which was dictated by our speed in the prologue. We had 53 leisurely minutes to stock up from the fast food hatch (chips, egg roll or bacon rolls, depending on tastes). Throughout the race I think Sam and I carried far more water than the others, filling up from ‘official’ drinking water sources when we saw them. Jon and Paul went for streams and rivers, and Paul batted away my concerns that he had used taps specifically saying ‘not drinking water’. He didn’t seem to suffer any ill effects though! He must have a stomach of iron.

Just before we had to go again, my dad appeared! He had been watching our tracker and only lives just over the hill from where we were. It was lovely to see him even though we couldn’t stop and chat. We had to hike up to the top of an old quarry, where there was another (timed out) wait for the zip wire. People were already sleeping in the cramped space, but I was anxious to stay alert and not miss our spot in the queue! As a Frenchman got kitted out he commented “What is this helmet for? Is it for when I smash into the brick wall at the end?”. We all found this very funny!

Soon enough we were ourselves suspended face forward in a harness overlooking the quarry. It didn’t take long to get back to the bottom when we were going at 100mph, or thereabouts. What a buzz! Quick goodbyes to my dad who had patiently waited, and we pedalled up to Ogwen to say hello to Andy. Oops, no, he was marshalling and we had a job to get on with – time to pack up the bikes in their boxes and start walking!

Stage 3: Trek (Ogwen to Tan-y-bwlch)

Lights in Snowdonia

Lights in Snowdonia

We had already made the decision on Saturday that we would miss some of the controls on this trek and immediately become a ‘short course’ team. Due to the time outs, the wait at the zip wire and our general ‘steady’ speed, it was getting dusky already. Two of the controls had also been removed due to high winds, which meant the penalties for going the shorter route were less.

My map reading duties were on the bike. On the trek, Paul and Jon were in charge, so I hadn’t really appreciated what faced us. Despite going the short way, we still had a significant hill to climb! Halfway up it started raining so we donned coats and got our lights out. Paul’s didn’t work. “I tested them this morning”, he said. I asked: “And they worked then?” Duh – stupid question of the race! Luckily, spares were produced from somewhere and we continued on. The route was hard to pick out over the top, though Jon found it brilliantly. It was quite a sight to see the bright lights of other competitors dancing off Tryfan and the Glyders. At Pen-y-Gwryd whilst I munched on Babybels and oatcakes, we debated whether to head on down or go over Snowdon. We went down. In fact, we went short course for the whole of this leg.

We had a plan. Despite having to switch from the long course white bib to the short course black ‘bib of shame’, we hoped that we could change the moniker to ‘bib of cunning’. We didn’t want to be chasing cut offs and knew that controls later in the race held higher time penalties than those we were missing now. If we played the long game we would have more time and energy to get these controls in the second half of the race.

In retrospect, perhaps we could have been a little more ambitious on this stage, even just going for the two less committing controls with some extra climb near the end. As it was, we trotted down the road. Sam and I stared at the sky wondering if we could see dark clouds or dark sky. We were just discussing the important matter of how a certain cloud definitely looked like a poodle, when we saw the brightest of shooting stars! Amazing.

The maps marked a suggested ‘short route’, but unless otherwise specified these were not mandatory. We thought we were being smart by taking a minor road (‘A’ and ‘B’ class roads were out of bounds) and linking onto a good track via a short section of footpath. The footpath turned out to be very non-existent. In fact, its route traversed The Swamp of Doom. The further we went, the soggier it got. We tested the ground with our poles before committing the next step as we fanned out a bit. I stayed near Sam for moral support and combined safe route finding, though I’m not sure who was going to rescue who. We nearly lost her in a particularly deep wet patch! Just as my patience was wearing extremely thin, we got out of there and made rapid progress into the transition.

Here we had our first access to tents. It was still quite early in the race, but we knew we wouldn’t get them again until after the second big trek stage, in another 24h time. It was either sleep now, or sleep outside somewhere without a tent or warm sleeping bags. After a quick blog, we tucked ourselves up for 2h kip.



Itera Build Up

Rosemary, Paul, Sam, Jon

Rosemary, Paul, Sam, Jon

As regular readers of my blog might have noticed, I have been getting ready to do my biggest race of the year; the Itera. This is a 5 day adventure race going from top to bottom of Wales in a team of 4. We’ll be kayaking, “running” (more likely, trekking!), mountain biking and probably a few other exciting things along the way. Maximum total distance is 660km with 18,000m of ascent. There are short course options though, which we’re likely to end up taking one or two of. We are called ‘team tentel’. Tentel are a new start up telecommunications company run by cool people who like adventure racing! They sponsored us to get some matching kit, for which we also got a discount from Outside Edge  in Oban.

In the winter, the race seemed a long way away. I found, and wholeheartedly adopted, a great method of taking my mind of what was coming up. This was to enter lots of other races, as I can only concentrate on the next thing coming up and not much further! Some people have asked me if I have done anything different with my training. Well, I changed the type of races I entered (almost no short, fast stuff) and did less interval work and more longer distance things. But I also distracted myself with longer triathlons and the open water swim a couple of weeks ago. If you’re busy thinking ‘when and where can I swim outside again next?’ then you don’t worry so much about ‘how will I last more than 24 hours, let alone 5 days?’.

April and May were good months for mountain biking, when I deliberately entered events such as the Selkirk MTB marathon and three of us got together for an overnight mountain bike / bivvy ride. In the last few months I have panicked slightly about my lack of time spent on foot in the hills. But over June and July I did get out for 5 longer sessions (3 were races!). I don’t normally spend any time kayaking. This isn’t because I don’t like it, but for more practical reasons. Like, where would I keep a kayak? And how would I get it anywhere? I like to tell myself that doing plenty of swimming is good substitute training, as it’s sort of the same arm action … who knows if this is true, but I have a good time all the same! And I have generally done remarkably well on kayak sections in races. All things considered.

My team mates for this race are Paul McGreal, Jon Ellis and Sam Rose. I raced with Paul in a similar event (the Terrex) two years ago. We were still talking to each other at the end of it and he enjoyed himself enough to want to do it again. With a team of two we set about persuading Jon that he really wanted to race with us. I have competed with Jon a couple of times before, but many years ago when we didn’t really know each other. We’ve kept in touch and met up quite a few times since then though. He has loads of expedition event experience and did very well at the Terrex last year with his ‘last minute’ team. When he finally gave in to our pestering, we were three and only needed one more.

Luck would have it that at this point Sam emailed Jon asking if he knew any teams she could join. With a mutual friend’s endorsement (thanks Elizabeth!) we thought she’d be a good match. As soon as we said ‘join us’, she hesitated! Having spent 8 months off work travelling the world, she seemed unsure of her fitness. However, having heard tales such as these, I am feeling confident of her ability and suitability for our team. In fact, she may well be the one waiting for all of us!

“I raced for two days on a broken ankle last time”

“We hunted out Koh Si Chang Island’s only kayak yesterday, which was a 100 year old sit on top and paddled it round the bay for a couple of hours until it sunk”

“I’ve spent the day being kicked to condition my muscles and crawling down steep stone steps head first on hands and feet”

“This week was three days kayaking in the Marlborough sounds and yesterday I biked the queen Charlotte track”

“I’m currently cycling back from Italy to try and get miles in my legs”

Emails are all I’ve had to get to know Sam, as we won’t meet until Friday evening before the race begins. However, this hasn’t been my biggest concern at all! In fact, much more stressful has been trying to organise and coordinate kit requirements, social media and logistics. All made much more difficult by the fact that I lost internet access at a critical time and have been offline for over a week! Many thanks to the various friends who have let me squat at their houses using their facilities (Robert, Hayley, Vicky, Glen). Apart from all that, this week’s training has mostly revolved around getting plenty of sleep and eating good food – kale pizza saved for my last night at home!

I am confident that once we start, I will enjoy it. Before that we have a prologue to do on Saturday (10km run round Cardiff bay, with a white water boating thing in the middle) and much planning and kit re-packing and organising once we get the route maps at registration. Then we will be ‘whisked’ up to Caernarfon on Sunday for an 8am start on Saturday. When I say whisked, I mean we will crawl up north on a 5 hour coach journey with the promise of selected DVDs to entertain us. Hmm!

My dad lives just 20 minutes drive from the start, but won’t be there to wave us off! (he’s away for the weekend). However, it does mean I’m relatively familiar with the area I expect we’ll be in for the first couple of days. We’ve been given an idea of how many stages there are and their length and height gain, but no other clues as to where we’re going. I love to play ‘guess the route’, even if it is only speculation and probably a waste of energy. For me though, it’s part of the fun! I have something in mind for the first 5 ½ stages, but then my knowledge of Wales gets a bit too hazy! One of the pictures in the montage gives you an idea just for the record, but only if I’m right. If I’m wrong, then it’s just a pretty picture. I have made sure to maximise the number of castles en route, so it’s a good one even if it’s not the right one 🙂 .

What seems fairly certain is that we will spend some time paddling round the north coast of Wales, go on a big mountain trek in Snowdonia, paddle again and do a long bike ride across the middle of Wales to get us back down south for some fun on the Brecon Beacons. I might spend half the week saying ‘oh, I’ve been here before’ as we cross and join either the routes from the Trans Wales event I did a few years ago, or my Cardiff-Holyhead Sustrans cycle tour from even further back.

I expect to be providing some blog updates as the race progresses. They won’t be posted here, but on the live race website here. This is also the place where you can track our progress against other teams or leave messages of support. If you’re on facebook you can also like our public team page here. We’re hoping to be able to publish a few updates about how we are. Since we are not allowed access to things like phones, these will come from our supporters interpreting the maps and reading between the blog lines for you, and from my boyfriend, who is working as a volunteer / marshal for the week.

The field for the race is truly international. This is fantastic. It does mean we don’t really have a clue how well we might do. Out of 36 teams I have estimated that top 20 would be an achievement, anything higher a bonus. Before that though, even finishing together still smiling and full of tall tales of derring-do and adventure will make it all worthwhile.

See you all on the other side!

Let's play "guess the route"!

Let’s play “guess the route”!

Open Adventure 2 day race – Wales

My adventure started on Wednesday evening with The Packing Challenge. Although I was getting a lift down to Wales, I had a 10km ride to my pick up point and I was catching trains later in the week so I couldn’t sprawl too much. Luckily, by Thursday evening after a hectic day at work, I had a wind-assisted cruise along the coast to meet up with Jon and family. My holiday had started!

All of this ...

All of this …

... into this!

… into this!

Our location was Trawsfynydd, in North Wales. Friday afternoon was spent with my dad investigating old viaducts, coach roads, Roman roads and an amphitheatre on a hill. Then it was time to set up camp and commence battle with the midges :-).

The race started on Saturday with an early morning briefing and handout of the maps for the day. First of all we had to get to the start line – a 45 minute cycle away, over that old coach road my dad had showed me!

The first race stage was a 2h run. I have got used to racing with Lucy, but today I was on my own. I set off confidently, found the path shortcut that most people missed and then took a sort of invisible path to find my first checkpoint. It wasn’t there! I wasted too much time bashing around in dense forest. I could hear voices just the other side of some thick undergrowth, but couldn’t fight my way through. Eventually, covered in scratches, I gave up and came out of the trees the way I had come, set off up a fire road and … found the control. It was later confirmed that it had been misplaced.

Having fun biking on one of the easier trails!

Having fun biking on one of the easier trails!

After that I was more cautious, which slowed me down a bit. The going was tough anyway, with lots of footpaths barely visible on the ground and lots of paths on the ground not on the map. I was careful to use all the clues I could; streams, walls, contours. Things were going OK until near the end, when I crossed a river on an unmapped bridge. I lost more time going the wrong way before I was off again. Running hard now – I had rapidly gone from feeling I had loads of time, to knowing I was likely to be late!

Penalties in this race are harsher than an Open 5. 2 points a minute for 5 minutes, then 5 points a minute for another 5 then it’s straight up to 10 points a minute! I squeezed in just over 5 minutes late = 15 penalties. Not too bad, and some people were caught out much worse.

Hot, tired, but not too midgy at the moment!

Hot, tired, but not too midgy at the moment!

I was looking forward to biking, though a bit apprehensive about how hard the navigation might be in the woods. We had an hour’s break to eat, drink and plan some sort of route. It went very quickly and soon it was time to go again. I settled down into the 5h stage and was loving riding my bike! My legs were feeling fantastic and I was whizzing up the hills. I was a bit slow with the map, but there was a lot of detail to read.

We had to get back to the campsite to finish, backtracking the way we had come in earlier that morning. I wanted to leave 40 minutes for this. About an hour before the end I got lost in the forest when a bridleway I was happily bouncing down disappeared. I righted myself eventually and was faced with a choice. Go the other side of the main road and pick up at least one control, or head straight back.

I made the wrong choice! And I knew it as I was slogging slowly up another fire road on the other side of the road. When I eventually passed the start area I only had about 30 minutes left. I scoffed a gel and got ready to ride as hard and as fast as I could. The last haul into the campsite was into a headwind and not entirely flat. My legs were on fire and I skidded into the finish over 13 minutes late. Darn! 75 penalties!

Just follow that footpath sign to get lost in the dark.

Just follow that footpath sign to get lost in the dark.

Next up was the 1.5h night stage on foot, though we had to wait for it to get dark. I got some route tips from Lucy, who was marshalling as she injured her ankle last week. All that was for nothing though, as I made an elementary mistake at the start. We had to run up a footpath flanked with ‘out of bounds’ areas. I didn’t think in advance how to spot when I came out of that into the open land. I was following other people and not keeping an eye on the map. When they all went through a gap in a wall, I blindly followed.

Although it was soon clear we had gone wrong, I couldn’t work out where exactly I was on the map. It was dark, there were lights everywhere, the midges were biting and I panicked a bit. I backtracked and found team FGS who assuredly said they were on the footpath as they zoomed past. I managed to relocate and from then on doggedly did my own thing, actually used my powerful light and did a little safe loop without futher incident.

Although that went well, I had lost a lot of time and second placed female, Sharon McDonald, was catching up fast! Time for a short sleep and ready for the next day.

Ah, kayaking, a stage that mostly went well somehow!

Ah, kayaking, a stage that mostly went well, somehow!

We had a 1.5h kayak to start with. I haven’t been in a sit on top by myself before, and it was quite hard work! After the first two controls, I had a good idea how fast I was going, and it wasn’t quick enough to go all the way round the lake. I cut across and had another mini panic when I couldn’t work out what the lump of land in front of me was. I had mis-aimed slightly, but once that was sorted I was on my way again.

There were two solo females in front of me and I was trying to catch them up. I also got a little spurt of energy when two teams passed me – first Mountain Hardwear whooping at me to go faster, then FGS suggesting I get in their slipstream. (I tried and failed!). Rounding a point it was all out for the finish. I actually went faster than expected, came back early for the first time all race, and got a really good score compared to the other solos.

Just like last year, I had come into my own on the kayak leg, which just isn’t right, considering I never normally go kayaking!

Final effort was the 17km trail run. I was really looking forward to this. Not much navigating to mess up, no strategy, just go as fast as possible to the end. It would be a good test of my improved running fitness. I started off in a little group with Sharon, the FGS team and a male pair. We kept changing the lead as we worked our way to the top. Despite slipping in bogs I felt good, except when I went over on my ankle. Ow! But the pain was short lived. Phew.

Going downhill another couple of teams came streaking past. When we got to a long road section, myself and Sharon stopped duelling and ran along chatting instead. We steadily made ground on the teams that had overtaken and were all back together again as we turned off road.

Sharon and I on the trail run, before I overheated

Sharon and I on the trail run, before I overheated

As we splashed through a stream some of the others stopped to wet their heads and necks. I thought, nah, why waste time doing that, I’m keeping going … About 5 minutes later I started to feel very bad. I felt sick. Then I started shivering. Hmmm, since it was about 30 degrees C and we were in direct sun, that wasn’t right! I slowed down and Sharon stopped to ask if I was OK. I wasn’t really. She tried to get me to stop, or sit in the shade, or take a tow off her, but I was being stubborn. I wanted to finish, and finish quickly! We had 3km to go.

Still in full race kit. Sent into a lake on medical grounds: there's a first for everything!

Still in full race kit. Sent into a lake on medical grounds: there’s a first for everything!

I tried drinking more and it might have helped a little. Sharon gave up arguing with me and ran on ahead to send the medic. I had had a chance to dip in a couple of streams by the time he met me though, and the route had become a little shadier. I had a tiny revival and made it to the finish line, where I collapsed. For the first time ever, I was sent into the lake on medical grounds suffering from heatstroke! Some time later I seemed to have cooled off to something approaching normal temperature and got out to have a picnic lunch with my dad.


I had kept onto my lead in the female solos (results here), but must say a massive thank you to Sharon who looked after me instead of racing away on the final stage. It was a morale boost to have her with me and if things had got worse I’d have needed help.

Overall, the weekend proved that I am fit and fast, but out of practice with strategy and racing solo! That’s what triathlon training does for you.

Many thanks to all the people who helped transport me to and from the tricky-to-get-to race location. Jon, Andrea, dad, Stu, Ian, my brother – epic logistics!! Also to Open Adventure for a great weekend’s racing with plenty of time to catch up with friends in between stages.

Open Adventure 2-Day Event

A tale of a medium dog and a shire horse on a 2 day adventure together.

Two and a half years ago, two girls raced together in an Open 5 run/mountain bike event in the Peak District. One of them (Kate) was a top endurance runner contemplating the West Highland Way race and riding a singlespeed. The other (me), was still quite an adventure racing novice. We were fairly well matched back then.

Fast forward and I have signed up for the Celtman (a tough triathlon like an Ironman, but with a longer bike and a run over a couple of mountains). Kate has ‘signed up’ to be my buddy runner on the mountain stage of the run for that event. Her job will be to keep me safe and motivated!

We haven’t seen each other since that Open 5 and missed doing the Peak District event in April together because I was chasing the series title. So we decided to do the Open 2-dayer in the Lake District instead. I don’t know if Kate knew what she was letting herself in for!



Follow structured training plan. Taper the week before. Buy a dog-lead to set up a bike tow.

Man in dog-lead shop:
“I think the tape lead will be better for what you want. Do you need small, medium or large dog size?”


Have a 6 week running taper. Have a 6 year kayaking taper*. Work and study very hard, don’t worry too much about ‘training’, because this race is just for fun.

* OK, so I hadn’t kayaked since last July either!

Day 1

Stage 1: Run (Loughrigg Fell)

Horse and dog team seemed fairly well matched on the ride to the start of the first stage, though it took a long time to get there. At this point we didn’t even know we were a horse and dog team.

The run was lovely. We took a good route, didn’t make mistakes and enjoyed the scenery and off-road running. Kate even towed me for a while along a nice flat section. Unfortunately, after 15 minutes it was all too much and positions were reversed later as we made a mad dash along the road and got back just a few seconds late! But we actually had the best female pair score.

Stage 2: Bike (Grizedale)

The first hour was traumatic. Kate went into meltdown (“I can’t ride, I’m holding you back, have you created a new loser’s route yet?”). I concentrated on how to rescue the situation. Then it all got better. We changed the planned route, rode some fun trails and agreed that on every road and fireroad Kate was going on the tow. She was now officially a medium dog.

Medium dog, looking perky

Towing is a skill and needless to say, we both got better at it as we had 3.5 hours to practice! Kate rides a singlespeed which makes switching between off-road and road difficult. Partway round I also realised she had no suspension – no wonder it was tricky!

We got into a good rhythm. I felt I was working hard, Kate was not left trailing and we were getting some good chat time. We took in the section of North Face trail early to make sure we didn’t miss it. Then I deliberately made sure we rode one of my favourite routes in the lakes – from Heald Brow Pasture, through Low Parkamoor and down to the end of Coniston Water at High Nibthwaite.

Despite having an hour left we were now short of time. We set off to get one last control up a hill, but on a road. It was slow and the dog was getting quad cramps. We faced one of my hardest ever adventure race decisions, and turned back round to head for home without getting the control. 45 minutes of tow into a headwind along the entire length of Coniston Water. I felt sick when we finished but we had no penalties!

Probably should have gone for the control, but we were Saving Ourselves for the Kayak. Our day 1 motto. We didn’t think it was serious.

Stage 3: Night run (Tarn Hows)

Set off well on a good route. We were having fun. I recognised one path as the place where Andy tried out magic walking poles for the first time, but that’s another story.

Damage limitation. One of us looks crazed, the other looks dead!

We got to the point where we were supposed to check the time and choose a ‘slightly shorter’ or ‘slightly longer’ route. We forgot to check and went the long way. It was getting late, we were getting tired and we started making lots of little mistakes.

  1. Couldn’t work out where we were on the map, spent ages figuring out we were 20m too far east. These things matter in the dark.
  2. Ran past a shiny reflective thing, didn’t think to say ‘hey what’s that?’, overshot and had to backtrack.
  3. Dithered at a footpath by a fence – one of which wasn’t marked on map but we weren’t sure which and couldn’t be decisive about running another 50m to the correct fence.
  4. Ran blindly down a fireroad for ages, I felt panicked and teary, even though we were in the right place.
  5. Checked a hundred streams until we got the right one.

Hit the road at the bottom already 10 minutes late and 2km from home. We pegged it and got back in 8 minutes. The medium dog didn’t trip over her feet and the shire horse was born.

Shire horse. Haircut wasn't until Monday.

We lost 125 points. Killer.

Day 2

Stage 4: Kayak (Coniston Water)

A very early start after not very much sleep. Following some last minute advice from Jon, I went in the back to steer. 10 minutes down the lake and we were knackered! But we stuck to our plan, which seemed sensible. We knew we could miss two controls out at the top of the lake later if we needed to.

Crossing the lake was fine, coming back upwind was a little harder. There were white horses and we were lurching over the waves. Kate got regular cold showers, whilst I whooped and shrieked with delight :-D. Then it was back to work. I found for the first time ever that my attempts at ‘edging’ were actually steering us, and my butt was getting an awesome workout.

We made good time and I decided we could go for the last two controls. Kate must have heard about my risk-taking from somewhere and in a last ditch attempt asked ‘should we head back now?’. I said ‘No’. For once, I was right, we got back under 2 minutes late and had our best scoring stage of the whole event.

Which just goes to show that dogs and horses can make good kayakers, especially when they ‘save themselves’ for it all the previous day ;-).

Stage 5: Trail run (Old Man of Coniston)

There was a complicated scoring system for this stage which also involved decisions about going for a short or long course. We decided we had nothing to lose after the night stage and besides, we wanted our money’s worth. We were doing the long course.

The first climb took an hour, and this is where I got the sort of full leg and glute workout that the physio would approve of. Uphill, pulling Kate as hard as she could take and hoping it wouldn’t break either of us! Despite threats from behind to ‘piss on my leg’, I refused to give up. I knew this is what it could be like in June on Beinn Eighe (without the extra resistance!).

Making our way up the Old Man of Coniston

Then came a blustery run along a ridge before a long descent. Looking at the splits I know where I still need to improve – rough steep descending. Kate was waiting patiently for me as I teetered down. Shire horses just don’t have the dexterity and lightness of foot for this kind of work. We may also have been slightly distracted by other interesting chat topics ;-). As we hit the well-made track in the quarry it was back to sprinting and we charged down the hill to the finish.


Another female pair (Jill and Sharon) had a storming run and won the category – we rescued second place with our efforts on the kayak.

I was very pleased with this race. Our score was not the best and we were only mid-table overall. A teensy part of me was thinking ‘I wonder how I would be doing solo?’. BUT, the much bigger part of me was enjoying the company, the teamwork and the banter! I also got a fantastic training weekend for the Celtman, which has given me a real confidence boost.

A big thank you to Kate for putting up with the torture and coming with me. Also to Jon for the lift down and a space in a totally luxurious tent!

As usual, a well organised and challenging event from the team at Open Adventure.

Next up – the Slateman triathlon. 3 weeks to go!

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