Essential tips and techniques

Here you will find advice from the experts from essential kit to ruthless efficiency to allow for a more enjoyable experience.

Essential Equipment

Find a comprehensive list of must have equipment.

  • Running

  • Trainers – Preferably trail runners as you will be running over multiple terrains and they are especially design for grip and support. Road runners will suffice.

  • Base Layers – Leggings, shirts. These are a great light weight alternatives in the cool winter days

  • Reflective Gear – Jackets/vests/armbands – A must if running in the dark evenings. Your safety is paramount.

  • Wooleys – Hats/snoods/gloves. Keep the chill away with these light weight options.

  • Strapping – if you require strapping/support then look at Kinesiology tape or beyond. You will be on rough terrain and all necessary precautions should be taken.

  • Fully charged phone – In case of emergency, you dont want to be stuck up the side of a mountain with no way of contacting help.

  • Race number holder – These can be a handy alternitive to sticking pins in your prized good luck shirt

  • Cycling

  • Bike – A road bike should suffice in the majority of races but you may want to check the race organizers as each race differs.

  • Helmet – No explanation needed

  • Cycling shorts – Essential for training, optional on race days.

  • Gloves – A set of cycling gloves is a must. They also come in useful when kayaking.

  • Pump/Air Canisters – Compressed air canisters are the modern way of quickly and efficiently inflating a new tube. These start at around €2.50 ago. Using a pump is slow, cumbersome and you might not achieve the necessary air pressure.

  • Tubes – On race day make sure you have at least 2 of these at hand as you will be on rough terrain and punctures are common sight.

  • Water bottles – Make sure you are carrying bottle(s) that can hold at least 1 litre worth of liquid. During these races, no matter what the weather is loike, you will perspire a lot which if not replaced by fluid can lead to all sorts performance deterioration.

  • Cleats – This is optional but can lead to up to 20% less energy being expelled over the duration of a race.

  • Lights – I personally insist on having some sort of lighting in operation when cycling, day or night. Give yourself every chance.

  • Repair kit – A must for running repairs.

  • Other Gear

  • Hydration packs – Now becoming more and more coming place, these light affordable back packs are especially designed for endurance athletes to carry varying in liquid bladder sizes.

  • Gels – There are any number of gels available. Be warned though. Make sure you have tried these in training before race day as everyones body is different and may not take to them.

  • Carb drinks – Carbohydrate replacement drinks are a must to keep the muscles fueled when in race mode. Like above, make sure you have trained with these prior to race days.

  • Water – In order to help consume carbs/proteins and electrolytes successfully and efficiently, go back to basics. None does this better than water. There will be water stations intermittently spread across the course but its always wise to carry your own.

  • GPS Tracking Devices – These come in many forms and prices. From watches, bike trackers, even phone apps. A great way to keep an eye on your pace, your distance traveled/to go. Great for training analyses.

  • Race number holder – These can be a handy alternitive to sticking pins in your prized lucky shirt

  • Tri-suit – These all-in-one suits are becoming more and more common place, especially among the more professional athletes .

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