Phase 1 - Laying the groundwork
1. How long do you spend planning for contests or expeditions and how far in advance does this begin?
Planning for expeditions really depends on the nature and complexity of the journey. Some are over a greater distance and time period, so in-depth planning is needed. Smaller journeys require a little less time, yet all require quite a lot of attention to detail – When I descended 2000 miles of the Yukon River that took a year of prep. The planning of expeditions is the hardest part, pulling all the moving pieces together is a lengthy process.
2. At which stage do you look at preparations for kit or equipment and what does this involve?
Usually when the expedition is chosen upon then kit comes next, so early stages. Again, this revolves around the discipline within the journey i.e. climbing, canoeing etc – This then dictates the nature of, and amount of the equipment carried to complete the journey. At this stage we look at developing partnerships with trusted brands that share the same values for the expedition that we do.
3. How and when do you plan logistics, travel and routes?
Expedition routes come at the initial stages of the planning and is something that is in flux throughout planning. Sometimes it changes when new information about terrain or local info come in. In some cases, changes continue to change up until you go, and as you progress. The route chosen then has a direct influence on equipment taken, location of food and water resupplies or carrying it with us, safety and so on.
Getting physical
4. How long before contests, events or expeditions do you start physical training?
I would say 3 to 6 months before, depending on what training is required. If it’s technical or skill-based training this could happen 1 year before so you can then refine and develop that skill.
5. How much time do you physically train per day/week? Is it possible to quantify how much time in total is spent physically training?
This depends on the physical nature of the journey. For canoeing being out on challenging rivers and waters could constitute training, yet if you’re climbing or walking a large distance then those journeys require exped-specific training. 1 or 2 hours a day, 3 to 5 times a week would be a good place to be at the height of your training schedule.
6. What does this training involve?
This is based around your journey and what that involves. The best advice would be to get as close to preparing your body exactly how it’s going to be tested in country. Set achievable goals, take your time, build your fitness up to avoid injury, improve nutritional intake and work on building a balanced mindset – The more in detail you prepare the more prepared you’ll be.
Does the training and overall preparations gradually build up?
Yes, without doubt gradually, one step at a time and in small increments. One thing I learnt from my time in the Royal Marines, you can prepare physically and mentally for what you about to do, but unexpected things happen. Routes change and weather can make things considerably more challenging. In the training phase add another 10% extra training on top of your efforts for the unexpected that will be sure to arise.
7. Is a complete ‘dry run’ possible to try and replicate the experience as closely as possible?
If a dry run is possible then take that opportunity with both hands. This way you can directly look at your process and procedures, your skillset, fitness, safety aspects and importantly the suitability of your equipment for the journey. If changes need to be made you can make them there.
The lifestyle
8. What is the biggest sacrifice you have to make during preparations? (eg diet, alcohol, late nights etc)
Money, time and lifestyle. If your expedition has a lot riding on it, you want to be prepared as much as possible. If you are serious about making it a success, then your current lifestyle will have to undergo some basic sacrifices.
9. What do you for down-time when you’re not training?
Rest and planning. In the down time detach, stretch and relax. If it consumes your thoughts apply that energy to going over plans and try to visualise obstacles and challenges.
10. How is your sleeping pattern affected?
Getting good sleep and allowing the body rest time is almost as important as the physical training itself. Maintain healthy sleeping patterns and focus on this part of your training as much as diet and kit prep. Aim for 7 to 8 hours a day in a cool room.
Eat. Sleep. Train Repeat.
11. Describe your training diet?
Lots of good balanced calories, as close to the original nutritional form as possible – Good hearty breakfasts of oats, nuts, honey, fruit and a raw green juice. Throughout the day keeping the good calories going and making sure that everything that goes into your body is a healthy and balanced as possible. Maybe also include supplements to that diet – Iron, Zinc and Turmeric.
12. How many calories do you need to eat per day and what foods do you avoid or crave?
Again, this is very fingerprint specific for the person, their nutritional needs and the journey they are preparing for. I avoid high sugar, high fat and high heavy carbohydrates that cause spikes and crashes. Balance is key.
13. How much water do you drink per day?
Minimum 1.5 litres. Excluding a pint of raw green juice, I drink every day.
The extra 1%
14. Are there any special tricks or techniques you undertake to prepare for tough conditions? (weather, intensity, calorie usage)
Familiarity helps. Expose yourself to similar conditions, under similar mental and physical stress. Take your training as close to the expedition as possible. Test kit and how it’s meant to be used. A tennis pro doesn’t train for Wimbledon by sitting at home reading on books on the best techniques and strategies. They put the hours in out in the cold and the heat, they battle, refine and grow. When Wimbledon comes the only thing to deal with is pressure and adapting to changing circumstances. Expeditions live under the same principle. Train for the final.
15. What was the most difficult thing you had to overcome during training?
Injury is a big thing. Train hard yes, but train smart. Don’t push yourself so hard that you’re risking injury and jeopardising the exped taking place. I’ve had shoulder injuries before canoe expeditions. That’s the time when you go into rest and recover mode. Good sleep and nutrition.
16. Does training involve your friends or family? Are these relationships impacted during the build-up?
Training can certainly involve friends and family, if they are willing and capable enough to join you. Sometimes this will give them an insight into what you’re going to be doing, this can reduce their anxiety while you’re away. Relationships are always tested, especially if you’re away for 3 months. Communication is key.
17. How do you prepare mentally for what’s ahead of you.
Good preparation prevents poor performance – mentally and physically. Preparation reduces anxiety and visualising as much as you can about what can and will change or go wrong. Also, accepting that things will change, sometimes rapidly, for the best and the worst. Have a flexible proactive mindset.
Game-on
18. What is your routine the night before? Any special preparations?
Check and re-check kit. Go through lists, check the important stuff, relax. By that stage all logistics and prep should be done. Speak to family, say goodbyes, tell everyone that you love them.
19. What is your routine the day of the event?
Take a deep breath, trust the process. You’ve come a long way to the start line. Place one foot in front of the other and remember how lucky you are to be there.