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SNOWDON MOONLIGHT TREKEVENT MANUAL 2016Your guide to prepare for the challenge!

17 - 18 September 2016

FUNDRAISING

Thanks for joining the NSPCC Snowdon NightSummit! NSPCC will be in contact once you areregistered to give you information on setting up afundraising page and provide you with anymaterials you need to start fundraising.

Your fundraising target is £350 per person, ofwhich 80% should be submitted to your charityno later than 5th August 2016. The charity canthen confirm you have been actively fundraisingfor them and will be happy to confirm your placeon the event (as they will then pay for theremaining cost of your place).

The total balance of your fundraising target and anyadditional sums is due to be with your charity no laterthan four weeks after the challenge..

All fundraising monies should be given directly to yourcharity and not via Action Challenge. If you have anonline fundraising page (JustGiving / Virgin) you willNOT need to physically make a transfer, as the onlinedonation site will automatically transfer your funds on amonthly basis to the charity, as you receive them.

Key dates

● 15th July - 2 month event confirmationemail

● 5th August - 80% fundraising deadline

● 19th August - final event information

● 9th August - final good luck email

● 17 September - Challenge Begins

● 18th September - Challenge Ends

● 15th October - total fundraising deadline

TrainingThe Snowdon Night Summit is a tough endurance eventand training is essential no matter your current fitness.Throughout the event you will be climbing 1085 metres, allwith the added pressure of achieving this at nighttime whenyour body should be resting, so it is essential that you trainyour body to cope with the physical challenge.

It is very important for all competitors to train properly andbuild up endurance and resilience thresholds, alongsideyour base fitness. This will enable you to cope with thedistance and provide the ability to recover between stagesduring the challenge.

Not only do you need to be physically fit for the challenge,you also need to build up your stamina and get your bodyused to the strains and stresses of being in constantmovement over a prolonged period of time. Even if youare able to avoid getting blisters or feeling physically tired,the impact of walking for continual periods of time maybring out other weak-nesses and strains in your body thatyou were not even aware of.

Through a solid training plan you will be able to counteractsome of the stresses the event will cause to your body andbecome aware of any issues you may be likely to face – andlearn how to deal appropriately and responsibly with them.

How do you train?Training is a very simple concept; it is all aboutprogressively increasing your ability to do just that little bitmore, and giving your body time to adapt, recover and tocome back stronger. If you are relatively new toendurance events, the trick is to build it up gradually andpeak a couple of weeks prior to the event itself, allowinga recovery period beforehand. You should be looking toplan a structured training programme, ideally over aperiod of weeks. Your training should concentrate onbuilding a base of walking, then increasing your mileagein a structured manner.

Preparing for the challenge

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There are various ways to train for

your challenge that can be adapted to

fit into your personal lifestyle. The

training plan is based around gradually

increasing your mileage through various

forms of exercise. Below is a list of

recommended training that will help build

up your strength and core fitness to

help you complete your challenge.

Aerobic conditioningThis will form the core of your training through regularwalks, building up to longer distances and faster paces.Aerobic exercise trains the energy systems of the bodythat utilise oxygen and is used during all heightenedactivity. Don't neglect hill training as this will be key togetting the body used to the terrain you can expect toExperience.

Cross-trainingJust walking to build up fitness levels can becomemonotonous so consider using different forms of exer-cise to keep your training varied and interesting. Teamand racket sports or cycling, for example, can work wellwithin a training programme for an event such as thisand means you don’t have to drop all of your otherinterests. The key is to undertake regularaerobic exercise with a long walk once a week.

Interval Training

Interval training can be best described as bouts ofintense exercise interspersed with short rest intervals.The intensity and duration of the work intervals and thelength of the rest periods dictates output and effective-ness of your training. Alternate between brisk walkingor running for up to a minute, and then return to originalpace for a set period before repeating.

Strength Training

Basic strength programmes adapt the body for morestrenuous resistance training. This targets the majormuscle groups, tendons, ligaments and joints to helpprevent injury. Relevant exercises can include squats,bench press, overhead press, leg press and calf press,leg extensions and leg curls.

Don’t forget!

Enjoy your training! Don’t see it as a chore, keep thingsfun and simple and you’ll enjoy the whole experience.

Always warm up for at least 10 minutes beforeundertaking any exercise and cool down for at least 10minutes afterwards.

If you miss a session then it’s not the end of the world.Don’t push yourself to try and make it up, 1 sessionwon’t make too much difference in the end.

Approach your training in a structured way, and make

Training Programme

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Top Tips!Don’t over commit to training. Don’t overstretchyourself, you want to reach the event day in peakphysical fitness but without being burnt out.

Wear Your Gear In!

Walk as often as you can and as much as you can.Wear the shoes/boots you will be wearing on the event(if they are new, then this is very important!) and find away to carry your backpack comfortably – this will helpto avoid blisters and any foot or back injuries.

Learn to Hydrate

Even when you think you have been drinking enoughthe chances are you probably haven’t so concentrateon staying hydrated whilst training. Invest in aCamelback or Platypus and keep taking sips of waterfrequently throughout your walk and measure howmuch water you are getting through.

Night Walk

Try to fit in some night time walks; early dawn orevening. The more prepared you are the better you willfeel at 2am on the challenge!

Step by Step - Stretch by Stretch

Break the exercise in slowly. Over training can lead toinjury and could disrupt your training programme. Startwith manageable training distances and speeds andthen work up from there. Try to aim to fit in a longer walkat the weekends and don’t forget to stretch before andafter exercise.

Hints & tips

Look for nature trails, head for hills and forests, if thereare any within your reach.

Use the weekends to do full day hikes and if possiblenight-time hikes.

If you have any concerns about embarking on a serioustraining programme, or indeed the actual walk, pleaseconsult your GP.

Footware & CareLooking after your feet whilst training should be a toppriority. The first thing you can do to make sure your feetremain in a good condition is to invest in a good pair ofwalking boots. Boots can be expensive, but anyonewho has tried to walk in the wrong pair will testify, theyare well worth the money. Although for some of you thismay be the first and only time you will consider doing anendurance walk or trek, a good pair of walking boots willcome in useful far more frequently than you wouldinitially expect. We would recommend visiting aspecialist outdoors shop to purchase your boots, suchas Cotswold Outdoor or Ellis Brigham.

Once purchased the first thing you need to do is startwearing them in. This way the boots will mould to yourfeet and prevent hot-spots and blisters from formingduring the challenge.

Another way to protect your feet is to tape them upbefore you start with zinc oxide tape. The Taperemoves the moisture from your skin which will stopblisters from forming. By taping your feet before thestart you are taking preventative action rather thantrying to nurse a blister that has already formed.

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Below is a guide line for the kit & equipment you should bring with you on the challenge.

Please note we do not carry out kit checks, the below is just what we advise, it is

up to you to choose what you think you will need.

● Gortex hiking boots –water repellent and fully broken in● 1 pairs medium/heavyweight walking socks● Gortex style jacket with hood● Light trekking trousers● Waterproof trousers● Micro fleece top for layering● Trekking t-shirt/base layer● 1 x pair of waterproof gloves● Warm hat● A bandana/buff or scarf (for warmth )

● 30 litre rucksack with waterproof cover● Platypus/ Camelback/ Water bottles● Head Torch with spare batteries● Trekking poles (optional)● Lip Balm● Wet wipes / Toilet Roll & Bag for used paper

  ● Hand Sanitizer● Spare clothes for travelling● Mobile Phone● Camera● Mini First Aid Kit● Blister Kit (including Compeed, plaster and antiseptic cream)● Rehydration sachets● Pain Killers

● Tent (if you’ve not booked one through Action Challenge)● Roll mat (if you’ve not booked one through Action Challenge)● Sleeping bag● Travel pillow

Recommended kit list

Ellis Brigham Mountain Sportswww.ellis-brigham.com

10% discount use code ‘ACTI15’

Cotswold Outdoorwww.cotswoldoutdoor.com

15% discount use code ‘AF–ACTC–D4’

Outdoor Hirewww.outdoorhire.co.uk

10% discount use code ’ACOH966’

DISCOUNT CODES

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EVENT SCHEDULENSPCC's Snowdon Moonlight Challenge will see youconquering the highest mountain in Wales by moonlight.

Saturday 17th September

Upon arrival to our NSPCC Village in Llanberis, wewelcome you to Snowdonia and prepare ourselves forthe challenge ahead. For those who arrive earlyafternoon, there is an opportunity to join our ‘warm up’afternoon trek, which sees us trekking for around 2 hoursto get our first glimpse of the fantastic scenery on offer.Everyone is welcome to join us for dinner while the sunsets across the NSPCC Village, before we then head tobed to rest up for the ‘real’ challenge ahead.

Sunday 18th September

We have some ‘breakfast’ before switching our headtorches and setting foot along the trail at 2am. After atough climb by moonlight, we reach the summit ofSnowdon. We take some group photos to celebrate oursuccess at the summit, and then head back down to theNSPCC Village for some well earned celebration brunch.

WHO WILL ACCOMPANY US?You will be accompanied by qualified Mountain Leadersand support staff who have a vast experience in leadingchallenges like this and will be able to support youthrough the challenge.

PHONE SIGNAL IN SNOWDONIAWhilst there is mobile phone signal in some areas inSnowdonia, though it can be intermittent. For safetymeasures, our Mountain Leaders are equipped with twoway radios and satellite phones, and are in contact withour head office in London.

FOOD

All challengers receive a ‘midnight snack’ before settingoff on the challenge. We also provide you with a hotcelebration brunch when returning back to the NSPCCVillage. There is an optional dinner on Saturday night atNSPCC Village at 7pm (£10 payable via your onlineregistration form) We can cater for all dietaryrequirements if informed in advance.

TRANSPORT & ACCOMMODATIONTransfer and accommodation is not included in the packageas standard. We are providing coaches from London andManchester (£59 return). Limited spaces available, soplease reserve your seat on the registration form.

To support you in finding accommodation for the challenge,we have optional camping at the NSPCC Village (LlwynCelyn Bach, Llanberis, Caernarfon LL55 4SR). Pitch up andbring your own tent (£15) or alternatively we can providethis for you (£25). Please book via registration form tosecure your pitch.

Your 2 month event confirmation email will have all of theadditional extras you’ve booked - please ensure you bringthis with you to registration.

Alternatively, there are plenty of hostels/hotels nearby,which you can book direct. Please see the list below of someoptions close-by the NSPCC Village with the distance awayfrom the start location.

Royal Victoria - 3* Hotel - 01286 870253 (0.6 miles)www.theroyalvictoria.co.uk

YHA Llanberis - Hostel - 01286 870280 (1.4 miles)www.yha.org.uk/hostel/llanberis

YHA Bryn Gwynant - Hostel - 01766 890251 (1.4 miles)www.yha.org.uk/hostel/byrn-gwynant

Dolbadarn - Hotel - 01286 870277 (0.9 miles)www.dolbadarnhotel.co.uk

Please note if you don’t book any accommodation you willneed to wait inside marquee until the start of thechallenge.

We’ll be in touch again with more details as we becomecloser to the challenge. Good luck with your preparationand training! If you have any questions at all - or wish tospeak to the team, please contact us on:

events@actionchallenge.com / 0207 609 6695

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On the challenge

What next?

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