General INFO

                                Camps            Kit            Food            Footcare

Runners' Overnight Camps

The overnight camps are set up for the participants by the camp crew.  They are low standing gazebos with shade cloth sides and a ground cover and sleep six.  When the participants arrive in camp after finishing the daily stage, they are given five litres of bottled water.  This must also be used to fill up their water bottles for the next stage the following day.  A fire is lit at 18:00 so the participants can cook their food or they can use the gas stoves provided.  If the weather does not permit a fire, only the gas stoves will be used.

The Medi-Clinic Team headed by Dr Charl tend to the participants' injuries and the physios, headed by Genevieve, also take care of the runners.

Where possible, the overnight camps are based close to the Orange River, so at the end of the stage, the runners can swim and enjoy the coolness of the water.

And the question no-one ever asks!  Ablution.....toilet facilities.....!  All the participants must carry toilet paper or tissues.  Portable toilets are set up a distance from the camp, or the participants can collect a spade and go off on their own.  All paper must be buried.

                                Camps            Kit            Food            Footcare

PACKING LIST

Compulsory Equipment - Survival Gear to be supplied by participant
  • Backpack (30 litre is suggested)                       
  • Sleeping bag
  • Overnight & warm clothing
  • Head cover (Cap)
  • Insect net to cover face or a Buff
  • Eye Protection / Sunglasses
  • Mirror
  • Whistle
  • Torch and spare batteries
  • Knife                                           
  • 2 x 750ml water containers or bladder, minimum size 1.5 litres
  • Antiseptic cream
  • Blister treatment kit
  • Strapping or anti-chafe cream for chafing
  • Sun block lotion
  • Toilet paper or tissues
  • Cooking Pot and spoon

Compulsory Equipment - To be supplied by the organisers
  • Space blanket  
  • Safety pins
  • Race Number

All these items must be carried at all times

Suggested Equipment – To be supplied by participant
  • Sleeping mat
  • Additional 300ml Water bottle
  • Spare cotton shorts and t-shirt
  • Socks - 7 pairs 
  • Small Towel
  • Soap
  • Sandals
  • Face cloth
  • Pot and spoon
  • Underwear
  • Big Plastic Bag (in case of rain)
  • Gaiters
  • Foot plasters
  • Head ache tablets
  • Insect Repellent
  • Toothpaste
  • Toothbrush
  • Various container bags - e.g. ziplock
  • Wind Breaker
  • Sewing kit

                                Camps            Kit            Food            Footcare

SUGGESTED FOOD LIST

Blind adventurer Geoff Hilton-Barber, who has completed the Kalahari Augrabies Extreme Marathon five times, compiled this suggested Food and Packing List

 

Introduction

This food list/menu is intended only as a guide to people who are participating in the Kalahari Augrabies Extreme Marathon. 

In essence, it consists of some 5.5 to 6  kilograms of food and sports drinks which should be the minimum carried by a person of 70/80 kg for a 7 day, 250 kilometre desert race.  It contains over 21000 calories - more than sufficient for such a race.  (The minimum required for the Kalahari Augrabies Extreme Marathon is 2 000 per day).  It is based on the runner who wishes to carry a pack of around 10 kg dry weight and who wishes to be moderately competitive.  A minimum of 1.5 litres of water should be considered - taking the start weight on the first day to 11.5 kg.  I would say that the average first day dry start weight is around 11 - 12 kilograms and that the average novice competitor spends much time deciding which food to discard after the first day! 

However, having said that, I have seen very competitive runners hit the start line carrying 16 kilos and braai fillet steak for two days - to the disgust of the rest of the field!  The lightest pack I have seen was only 7 kilos, but that was Titanium Bob from the good old US and you really don't want to meddle with him....
It must be understood that this list is based on personal experience and from discussions with other previous desert race participants.  Many other foods will be found to be as nourishing and even tastier! 
NOTES
1.  Breakfast mix
Breakfast is really important.  I have used PVM porrige mix before and it is pretty popular - or unpopular as it gets pretty gummy when you mix it with water!  However, it is good for you and easy to prepare. I tried something different last year which I think was really good.  Mix equal quantities of PVM porridge, Pro-nutro and raw Jungle Oats.  (I have been told that the Bokomo brand is far better than the conventional “Jungle” oats).  To each 100 grams of mix, add a teaspoon of fructose and two or three teaspoons of soya milk powder to taste.  (It is important that you taste your breakfast when you mix it – it is a bit late to leave it for the day…)  You can even add raisins on the day or your Jungle bites fruit squares for better taste. 
Heat seal each days mix in a separate plastic bag and mix it and eat it out of a water bottle which you have cut up.  (You will be given 1.5 litre bottles of water each day - just cut the top off and you have a great cup which you don't have to wash - just throw away - in the dustbin, of course!).  I think that 100 grams is OK for breakfast.
2.  Mixed nuts
A mixture of cashews, macadamias, pecans, almonds, etc, are a great snack to eat during the whole day.

3. Salami sticks
Mention has to be made of salami in either stick form or sliced from a large roll.  (Norrie Williams took much too much in 2002 and had to give much away - he was very popular as he took well over a kilo with him!).  Salami has a very high fat content and tastes like nectar at midday on a scorcher - it sounds as though as it would be the last thing you would want to eat, but I have seen the English fighting for it in the Sahara!  Highly recommended.
4.  Halva
Very high carbohydrate content, being a mix of honey and sesame seeds.  Very sweet and a great energy food when you are tired.  Something to be kept in reserve. 
5.  Biltong - dry sliced
While fatty biltong has a higher energy factor, it goes off quickly in hot conditions.  I have vacuum packed it before, but prefer to take dry sliced game biltong as a snack rather than for the higher calorific value of the fatty stuff. 
6.  Sesame seed bars
High energy, easy to chew, don't go soft and sticky in the heat and taste very, very good as a snack during the day.  (Last year, I tried Black Cat bars, which are great in the Berg, but melt and taste not so good in the desert). 
7.  Provita biscuits
They are surprisingly high in calories, pack easily and are a good, filling, not so rich snack.  Great to munch in the evening while preparing dinner.  If you want to carry them, cheese wedges with your Provita biscuits will earn you many jealous looks from other runners...
8.  Energy Bars
I know some runners like to carry lots of them and so did I - up to 20 for the week as I recall.  Personally, I find that 10 for the event is enough.  I would suggest that you experiment with energy bars.  Some get very leathery or sticky and are not easy to chew or swallow.  OK when you are not panting and not having to think about where you are going.  If eating an energy bar becomes a mission, you will probably not eat one when you really need it - to your detriment! 
I personally only use PVM Zone bars.  While they are nearly twice the price of others, they are easy to chew, swallow and, to me, taste good.  They also don't get horribly sticky in the heat.  I repeat, energy bars are a very personal and much debated issue.  Look around and take the bar you like.
GU sachets are also good.  I will be using them this year.  I think that your essential energy and mineral replacement for your daily running comes from the sports drink, energy bars and GU sachets.
9.  Sports drink
95% of runners take a powdered sport’s drink as a electrolyte and carbohydrate supplement.  I rely heavily on PVM Octane and have also used FIT and Sytomax before.  I use a 50 gram sachet for approximately every 10 kilometres of the race.  I mix one sachet in 750 ml of water and also drink from another water bottle. 
I suggest that you use a really good sports drink - Game, for example, in my opinion, is not good enough for such an event.  Again, a very personal issue – it’s what works for you that counts!
10.  Powdered protein drink
I think that a replacement protein drink is absolutely essential at the end of each day.  Take a minimum of 50 grams in water within half an hour after finishing.  While I use PVM Fusion, there are many good ones on the market.  (If you think of cutting down on your food for weight, DO NOT LEAVE OUT YOUR PROTEIN SUPPLEMENT!!!)
11.  Sweets
I suggest that you don't take chocolate or jelly babies - they get really messy in the heat.
Super C, jelly beans, jube jubes, etc are good.  Also energy sweets that are produced for sportsmen.  I have found Bio plus sweets great!  I will take jelly beans & probably Super C this year.  Peppermints or Stimorol are nice mouth fresheners for evening frolicking…
12.  Dinner
Very personal.  Estimate on around 150 to 200 grams per evening and don’t hesitate to take more if you feel that you need more.  Two minute noodles, Cup of Soup, soya, etc, are popular.  While they are pretty pricey, you can also buy some vacuum packed meals from camping stores.  You might also consider adding in some olive oil to your evening meal – it is incredibly high in fat content!  Tuna sachets, approx 80 grams each, are also good for the evening meal.  Make sure that you take the ones best for you.  Some are very diet orientated and have little oil in them – not for you! 
13.  Horlicks and milk powder
You may well feel like coffee or suchlike after dinner.  There are many sachets of hot drinks available from cappuccino, hot chocolate, etc.  I like a mixture of Horlicks and milk powder.  You can have it hot or cold, and, if you don't feel like it at night, just mix it in with your breakfast mix the next morning
14.  SALT TABLETS
In hot desert conditions, you will be drinking approx. 1 litre of fluid per hour.  Normal supplements have insufficient salt in them so don't rely on your sports drink alone for your salt.  One of our past race doctors, an endurance runner herself, told me that I could safely take one salt tablet every 2 hours.  I know that Comrades doctors advise against salt, but I have always taken salt on my past Comrades.   
15.  Water bottles
While we all take two by 750 mm bottles and they are usually enough, the first day last year was a killer - & I definitely did not have enough water carrying capacity.  I suggest an additional 1 litre capacity – in the form of 2 by 500 mm coke buddy bottles.  They are extremely light, tough as hell and can be stuffed anywhere in your pack!  Stuff your pack with these extra bottles to avoid getting stuffed yourself…
16.  Rehydrate sachets
Take six with you.  If you have a really bad leg, and I am not referring to Estienne – a rehydrate sachet will pull you right quicker and better than sports drink. 
17.  Eno’s sachets
There were a number of runners last year who felt nauseous during the day.  Eno's in a water bottle sounds terrible – wait until you need one – you will offer R100 for one…  Also, you probably don’t realize it, but you generate lactic acid from heavy exercise & our diet doesn’t really compensate.  An Eno's at night – or equivalents such as Rennies – is a must for me…
18.  Cold drinks
You get really tired of the taste of sports drinks. I suggest a sachet of Drinko Pop – or similar for something to drink with or after dinner.  We are talking about 5 grams each…

~~~~~

Calorific and Kilojoule Values of Various Foods

WT = Weight, CL = Calories, KJ = Kilojoules, CH = Carbohydrate, PR = Protein,

       

Grams

% energy contribution

Energy contribution in K/Joules

  

Item

WT grams

CL

KJ

CH

PR

Fat

CH

PR

Fat

CH

PR

Fat

Total KJ

Macadamia Nuts

100

703

2937

14

8

74

7

4

88

238

136

2812

3186

Dried Egg Yolk

100

667

2787

4

34

58

2

20

77

68

578

2204

2850

Dried Brazil Nuts

100

657

2745

13

14

66

7

8

85

221

238

2508

2967

Whole Dried Egg

100

594

2485

5

47

43

3

32

65

85

799

1634

2518

Roasted Honey Almonds

100

594

2485

28

18

50

18

11

71

476

306

1900

2682

Sunflower Seeds

100

583

2435

24

19

50

16

12

72

408

323

1900

2631

Pistachio (No Shell)

100

578

2414

25

21

48

16

14

70

425

357

1824

2606

Cashew

100

575

2402

33

15

46

22

10

68

561

255

1748

2564

Sesame

100

566

2364

26

17

48

17

11

71

442

289

1824

2555

Candies Nestle Crunch

100

522

2184

65

6

26

50

5

45

1105

102

988

2195

Banana Chips

100

519

2171

58

2

34

43

1

56

986

34

1292

2312

Milk Candies

100

513

2146

59

7

31

44

5

51

1003

119

1178

2300

Cheese Crackers

100

504

2105

58

10

25

47

8

45

986

170

950

2106

Shortbread Cookies

100

502

2100

65

6

24

52

5

43

1105

102

912

2119

Dried Coconut Meat

100

501

2096

48

3

35

37

2

61

816

51

1330

2197

Kit Kat

100

500

2092

61

8

27

47

6

47

1037

136

1026

2199

Choc Chip Cookies

100

458

1916

59

4

24

51

3

46

1003

68

912

1983

PVM Porrige

100

438

1830

68

12

12

63

11

26

1154

206

471

1831

Salami

100

418

1748

3

23

34

3

23

75

51

391

1292

1734

OAats

100

385

1608

62

11

10

65

12

23

1054

187

380

1621

PVM Zone Bar

100

380

1587

38

28

13

40

29

31

646

476

494

1616

PVM Octane Sports Drink

100

373

1560

88

4

0

95

5

0

1496

74

7

1577

Biltong with Fat

100

322

1348

2

44

14

3

57

40

34

748

532

1314

Peanuts

100

318

1331

21

14

22

25

17

58

357

238

836

1431

Seedless Raisins

100

300

1255

79

3

0

96

4

0

1343

51

0

1394

Pasta

100

131

548

25

5

1

78

16

7

425

85

38

548

Instant Coffee w/Sugar

100

32

134

6

0

1

73

0

27

102

0

38

140

Soup Powder

100

28

116

5

1

1

61

12

27

85

17

38

140

PVM Fusion Bar

100

379

1584

51

20

10

55

22

24

870

345

380

1596

                                Camps            Kit            Food            Footcare

Footcare for Adventure Racing by Lisa de Speville
You've put in weeks of training and preparation ensuring that your legs will hold up to hour after hour on the bike and trekking up hills. You've worked your upper body, ensuring that you'll have the strength for climbing, rope ascents and paddling. But now, 3hrs into the race, you've developed a niggling blister on your little toe and heel. By the end of the day you've got blisters on both feet and the one on your heel has popped and is raw. By the middle of the second day your feet are so blistered and so sore that you can hardly walk... you're really not enjoying this race. Familiar?
The adage holds true - adventure races are won on foot. As Gerard Fusil, the father of adventure racing says, "Fast cars need good tires".
Finding what works for your feet is a trial and error process. People will give you suggestions, but what works for them may not work for you.

Blisters form when the 'glue' (basement membrane) connecting your outer skin layer (epidermis) and the underlying layer (dermis) becomes unstuck and the space between these layers becomes filled with fluid. The following are four 'glue-dissolving' elements we regularly encounter:

  • Heat causes a thermal reaction which breaks down the 'glue'. Heat buildup is caused by ineffective sock materials, hot ground surfaces, non-vented shoes and friction.
  • Cold temperatures initiate a physiological response that reduces blood flow to the extremities (yes, your feet), making the skin more fragile.
  • Moisture is absorbed by the skin making it soft and tender. The skin will be more likely to stick to your socks, rubbing inside your shoes. Sweat can build up as a result of non-wicking socks and non-vented shoes and obviously walking through streams, snow and dew-covered grass will wet your socks and shoes.
  • Friction is caused when two surfaces rub against each other - between feet and socks or socks and shoes. It is also caused when your shoes are too tight, your socks bunch up or when dirt gets into your shoes.
A precursor to a blister is a hot spot, an area that has become red and sore as a result of rubbing. With continued rubbing, the glue connecting the outer (epidermis) and inner (dermis) layers of skin is broken down and the sac inbetween fills with lymph fluid. And, as the outer layer is cut off from oxygen and nutrients it becomes dead skin. If the blister bursts, the sensitive dermal layer will be exposed.

 

BASIC FOOT CARE KIT (carried in your backpack)

  • Small container of foot powder
  • Alcohol swabs
  • 2.5ml syringe and a few needles
  • Tube or sachet of lubricant
  • Friar's Balsam & gauze
  • Tape, plasters and blister patches
Treating and protecting a hot spot is your first line of defence and if caught early it will not develop into a blister. As lubricants will only provide only temporary relief the hot spot must be covered with tape to protect it against further rubbing. It is important to determine the cause of the rubbing and eliminate it. Then clean your feet, change your socks, powder your feet and continue racing.
But, if you do develop a blister, treat it as soon as possible, draining the fluid-filled sac. The easiest method is to use a small syringe and needle. If you can't do it yourself, ask a team mate to do it for you - it really doesn't hurt. If you've only got a needle, prick a few holes in the blister-roof and use finger pressure to drain the fluid. Even if you've only got a small developing blister, drain it as soon as possible and keep up the maintenance throughout the race.
When you've drained it, patch it. There are a number of tapes and plasters available. Green Cross and Scholl make special blister patches - even those donut-shaped corn plasters will work well. If you apply a little Friar's Balsam to the skin around the blister the plaster will adhere better. Avoid getting it into the blister, or any open cuts, as it will sting like hell. Don't get the sticky part of the plaster on the blister as it will create friction and will rip the roof off your blister when removed later.

In extreme cases Friar's Balsam or methyolate can be injected into the blister. This is INCREDIBLY painful. Forget about a red-hot poker, it's like having a white-hot poker held against your foot. The method is to use a syringe (without needle or you'll end up with the needle in your heel) to inject the chosen solution into a drained blister, immediately applying pressure to make the blister's roof adhere to the base skin. Ask one team mate to do the injecting while another holds your leg still. A brave few are able to do this themselves.

I tried this once, on day 2 at the Augrabies Extreme last year - and howled in pain. I only put up with it for one blister and retreated to drain the others myself. This proved to be the best and most successful treatment. I kept my feet clean, FB'd and powdered my feet and drained the troublesome blisters regularly. By te end of the 3rd day there was a vast improvement and by day 5 my feet were in better condition that anyone else's and the blisters had healed giving me no trouble.

Super glue and many other creative methods have been used by racers to get them through races... But, by this stage if your pre-race preparations and during-race maintenance have failed you, then go for it.
You and your team have to understand the benefit of taking a few minutes early on to deal with hot spots and minor blisters before they develop into a serious problem. If you push on not wanting to hold up your team, remember that within a few hours you, or a team mate, will be in pain, will travel even slower and ultimately may not be able to complete the race.
 

OLD WIVES TALE?
Apply a mixture of tea tree oil and vitamin-e oil (3/4 tea tree + 1/4 Vitamin E) every time before you run, to the places where you are prone to getting blisters...

 

Handy Foot Care Tips...
  • SOCKS, socks, socks... you can never have enough. Try different types of socks of various thicknesses and fabrics (remember that thicker socks = hotter feet = sweaty feet = moist skin = blisters). Choose moisture-wicking fabrics with seamless toes over an all-cotton sock. Try a two-layer system - a thin sock under a thicker sock will offer an inner layer that moves against the outer layer, reducing the rubbing against your skin. Some people swear by pantyhose socks under their regular socks as the pantyhose almost acts as an outer layer of skin over which the sock can easily slide without friction.  While racing, change your socks regularly always keeping an extra pair in your pack.
  • Spending TIME on your feet will condition them to the stresses and distances of adventure racing. Another way to toughen the skin is to walk around barefoot as much as possible on rough surfaces.
  • My favourite, GAITERS. They go over your socks and the top of you shoe preventing grass seeds, sand, stones, sticks and grit from getting into your socks and shoes. These irritants cause friction, which causes blisters - so the cleaner you can keep your socks and the inside of your shoes the better. Make sure that they fit correctly i.e. not too tight on your skin and that they stay around the top of your shoe. Make your own adjustments if necessary (Velcro, safety pins). I always remove the strap that is meant to go under the shoe arch. They're available as anklets or knee length gaiters. The knee lengths are handy when bashing through scratchy vegetation that is likely to shred your shins.
  • Like a well-oiled machine, LUBRICATE your feet. Reapply lubricants (look for silicone based lubes; nappy cream, Sports lube, KY Jelly) frequently making certain that you clean off the old layer before applying. And, make certain that your feet are clean and dry. Dirt will irritate the skin, making a hot spot and later a painful blister. Remember that lubricants have a softening effect and could make your skin tender and more prone to blistering.
  • If lubricants don't work for you, then POWDERS may be the answer. They help to reduce friction between your feet and socks by absorbing moisture. Dry skin is more resistant to blister formation than soft, moist skin. Powers can cake in the presence of moisture (this includes sweat), causing blisters so dust your feet in the powder and don't go overboard. (Johnson's Baby Powder or even corn flour)
  • SKIN TOUGHENERS work by coating the feet for protection and drying the skin. The most commonly used is a tincture of benzoin, known as FRIAR'S BALSAM in South Africa. METHOLATED SPIRITS also works well by really drying out your skin.
  • TAPING your feet is also an option. But, your skin could react to the tape/ plaster, blistering within hours. Even before the race starts, place small pieces of moleskin over 'hot-spot' zones where you would normally blister. It's thin and smooth, providing a little cushioning and more importantly it will not irritate neighbouring skin.
  • The GOLDEN RULE when taping your toes is that if you tape one, you must tape them all. The plaster/tape is certain to irritate and create friction on the neighbouring digits creating blisters on all your little piggies.
  • Trim your TOE NAILS to avoid toe blisters. Cut them straight across and file them so the front edges are smooth and will not catch on your socks.
  • Keep well HYDRATED to reduce swelling of the feet. When you are fluid and electrolyte deficient your skin will more easily rub and fold over itself causing blisters.
  • Take off your shoes and socks to AIR your feet whenever you rest so that they dry out and ELEVATE them above the level of your heart to reduce swelling.
  • TRAIN with the socks and shoes you are going to use on race day and run with your pack at an approximate weight to what you will be carrying in an event so that you are not subjecting your feet to new stresses at the race.
 

LISA'S SKIN TOUGHENING RECIPE

Friar's Balsam (FB) is my favourite and over the past year I've perfected my foot preparation with great success. FB is readily available from pharmacies. Make yourself a 'Foot Care' box. In it you will need:

·  A bottle of FB

·  Decent piece of gauze for application

·  Baby powder

·  Pumice stone

Bath before you go to bed, giving your feet a good scrub. Tend to your feet with the pumice stone rubbing down callouses and hard skin layers. Using your piece of gauze, apply the FB, focusing on hot-spot areas where you commonly blister i.e. heel, inside of the big toe and the soft skin between your little toes. Then lie on your bed for 10 minutes while the FB dries. Don't walk around 'cos you'll stick to the floor. When the 10mins are up, dust your feet with baby power and go to sleep. I prefer to do this at night because if I treat my feet in the morning, even though I powder my feet, they will end up sticking to my shoes during the day.

I find that it works to start preparing your feet about 3 weeks before a big event, treating them 3 - 4 times a week. You don't want to start too early because you'll build up a layer of dry skin which could flake off by the time the race comes around - particularly on your heels and main pad. FB does turn your feet brown. This can be remedied by soaking your feet for 10mins in metholated spirits, which is also a good skin toughener. Do this once or twice a week.

FB stings if it gets into blisters, helps plasters and tape to adhere to your skin and provides an antiseptic coating that prevents cuts and blisters from becoming infected.