PLOD – Cotswold Way information pack - Action Medical Research

PLOD – Cotswold Way information pack
Key details
Meeting point Dursley Pool and Sports Centre, Rednock Drive, Dursley GL11 4BY
Parking – to be advised
Route information The Cotswold Way, Dursley to Cleeve Hill
OS Explorer maps 167, 168, 179
Date and timings Friday 7–8 June 2013
9.30pm–10.45pm registration
11.00pm full briefing – all must attend
Midnight PLOD starts
Duration 12–17 hours
Finish point Cleeve Hill Golf Club, Cleeve Hill, Cheltenham GL52 3PW
Parking available at the golf club
Captain and support crew roles
Captain:
• motivate the team and ensure all walkers and support crew have everything they need
• act as a link between Action Medical Research and the team
• ensure full details for all walkers and drivers, including emergency contact details, are registered online
• make sure the team members are prepared physically and mentally to take part in the PLOD
• coordinate the team’s fundraising efforts and motivate the team to reach the £1,500 goal
• advise on training, diet, route, start/finish points, timings – all information supplied by Action
On the night
• rally the team and make sure everyone is well-prepared for the challenge ahead
• ensure the team passes through each checkpoint as a team, and finishes as a team
• it will be the captain to whom team members will look to for inspiration and encouragement
• a team captain needs to be a born leader and an optimist giving the team the lynchpin it needs to last
the course.

Support crew: the role of the support crew is equally crucial
• drive the support vehicle to each of the designated checkpoints along the route
• communicate with the walkers to ensure the happiness and well-being of the team
• be the life-line for the team, providing food, drinks, snacks, clothing, sun-cream, and basic
first aid
• you will need a vehicle capable of transporting kit, food, drink and team members
• notify the checkpoint marshal of any retiring walkers.
Fundraising
• all teams must raise a minimum of £1,500 per team
• this is a realistic target but we hope that you, like many previous teams raise much, much more!
• an online sponsorship page was automatically set up for you when you registered
• spend time personalising your page with your team names and photos, and a couple of paragraphs
about why you are taking on this challenge
• make sure all team members have this sponsorship link so friends, family and colleagues can sponsor
online, safely and securely
• sponsor forms are also available online
• captains should ensure Action have received at least 50 per cent of the fundraising target (£750) one
week prior to the event. Remaining funds must be received no more than four weeks after the event.
The rules of the PLOD
Team composition: each team must comprise of four walkers only (can be any mix of male/female). Each
team needs at least one support driver. No additional walkers will be allowed to join a team.
How the points are scored: the rules have been designed with the intention of keeping everyone involved
for as long as possible. There are various categories of points:
Walking points: each complete team checking in and out of each checkpoint will be awarded 100 points. If a
member of the team has to withdraw, a points deduction of 50 per cent will be applied on all subsequent
checkpoints. A walker can rejoin their team at a later checkpoint and can start scoring points for their team,
once they have reached the next checkpoint.
Finishing position: points are awarded based on the finishing position of each team. If 20 teams complete
the course, the first team will score 200 points, the second 190 points and so on. The last team to complete
the course will score 10 points. However, it is not all about being the fastest - you will need to work out your
tactics for success.
Team quiz: a maximum of 100 points is available for correct answers on the brain teaser quiz. This can be
completed by walkers and support crew. As well as earning valuable extra points, some of the brainteasers
will help to take your mind off the long, long walk!
Bonus points: to discourage any clever shortcuts, there will be surprise checkpoints on the official route,
where you will earn bonus points.
Results: will be posted as each team crosses the finish line – final placings for each team won’t be completed
until last team has crossed the line. Full results will be posted on the website. The decision of the chief
marshal will, in all cases, be final.

General preparation and training
Train well for the PLOD and you will get through the challenge safely and have a much more enjoyable time.
For any long distance walking challenge there is only one form of training that will ensure you perform well –
walking! No great surprise there. If generally fit and do lots of sport – you will be off to a good start. This
event will see you on the trail non-stop around 12–17 hours. Many a good marathon runner and endurance
cyclists throw in the towel so do not make any assumptions that walking is easy. Your PLOD success is about
teamwork so the more training you can do together, the better. We all need a little encouragement when the
going gets tough.
Get a plan and get started
Depending on your fitness levels and walking experience, the start point will vary for each individual. If you
are not used to physical activity and this is your first big challenge, do not delay the start of your training.
Start with short distances at regular intervals, when comfortable increase the length of the walks. Aim for 2–3
walking sessions a week, always wear the boots that you will be using on the PLOD – therefore fully broken
in and you are accustomed to how your feet react to regular walking.
Stretch and build up slowly
Stretching should always precede any physical
training. Stretching is doubly important for walkers,
as you need to keep muscles and tendons long and
supple. This is worth noting if you are a regular
runner, as running does have the effect of shortening
and tightening everything. Approach your training
sensibly and you will make it through just fine.
Training is about building your body up gradually, but
it is also about getting in the right frame of mind for
your endurance challenge. Success is as much about
your mental readiness as it is your physical condition.
So get the miles in, include a few hills to help
practice your ascending/descending techniques, and
remind those lungs what it feels like to work a little harder. Once you get into the swing of things, you will be
surprised at the distances you’ll end up covering.
Phase one: beginners should start with short
regular walks, increasing distance in line with how
you feel/time available, don’t over do it to start
with. Do at least three sessions a week of 2–4
miles.
Phase two: continue your regular weekly session,
increasing the distance of some walks to 4–6 miles.
Phase three: keep the routine with short
sessions during the week, aim for at least one
longer distance at the weekend. Covering 10–15
miles a week is great. Maybe aim for a convenient
pub finish!
Phase four: if all feels good increase your
distance and time, covering 15–20 miles a week.
You should be taking on a few hills by now – get
your body and mind in tune with the ups and
downs of walking.
Phase five: you will know now what you are
capable of, and setting your own targets. You don’t
need to complete the full distance prior to the
event. Marathon runners don’t run marathons as
part of their training! Having reached this confident
stage you should be covering 20–25 miles a week
and at least one day at the weekend should include
a 4–6 hour walk.

Kit list
Each team member should be responsible for their own
spare clothing. Please be aware that cotton clothing when
wet will not keep the wearer warm, in fact it will draw
heat away from the body and is a potential cause of
hypothermia.
Walkers
• Ordnance Survey Explorer maps 167, 168, and
179
• waterproof map case – it might rain and it’s
difficult to read a soggy map
• compass – at least two per team
• route instructions – will be provided
• waterproofs
• denim jeans or cotton trousers are not
advisable
• shorts – for warm day
• hat and gloves
• spare clothing, extra fleece – cotton not
advisable
• comfortable walking boots with good ankle
support
• walking socks
• day pack or small rucksack
Support driver
• Ordnance Survey Explorer maps 167, 168, and
179
• driver route instructions – these will be
provided
• contact numbers for your team members and
event HQ
• strong torch and spare batteries
• spare car keys – you would not want to let
your team down
• waterproof jacket
• spare clothing, including extra fleece
Your questions answered
• space blanket or large heavy gauge plastic bag –
one per team
• walking poles – if you use them
• head/hand torch, spare batteries
• basic first aid kit, inc pain killers, blister pads,
zinc oxide tape or similar
• toilet roll in a waterproof bag
• vaseline to deal with any uncomfortable chaffing
• water bottle
• personal food supplies
• energy sweets and snacks
• mobile telephone - at least two per team
• hi viz items
• sunscreen and sunglasses
• pen/pencil and notebook
• food supplies - discuss and agree your team
requirements, include plenty of high
carbohydrate foods, easily portable
• water – plenty of it, keep your team topped up
• camping stove and spare gas – hot drinks will
be in demand
• spare basic first aid kit
• black bin bags for your rubbish – leave none
behind
• blankets
• a big enough vehicle.
Can I take part on my own?
If you are unable to find a team, contact us and we can put you in another team if a place becomes available.
You will be notified as soon as you can join.
We don’t have a support crew – can we still take part?
If you are struggling to find a crew, contact us and we may have a solution.

Is there an age restriction?
Participants must be 18 and over. Participants aged 16 can take part, but must be accompanied by a
responsible adult.
Will I be safe?
Yes, as long as you have prepared, follow our advice and stick together as a team. Your briefing will include
advice on what to do in an emergency. The PLOD back up team will be on hand to help you. Our marshals
will be monitoring all participants as they pass through the checkpoints.
Do I need to be an expert map reader?
No, but it will help if a team member understands how to read a map and a compass. Written route
instructions will be provided.
How fit do I need to be?
The terrain is tough in parts and depending on fitness levels, some teams will be on the trail for 12–17 hours.
If you want to enjoy this event, and finish, we recommend you increase your fitness levels and endurance
training properly.
What happens if one of my team members drops out?
Changes to the team's details can be made online up until a week before the event, when the website will be
closed. If a team member changes after this point email Tracey on tedwards@action.org.uk giving the name
and full details of the replacement walker. If you have less than four walkers, your team will forfeit points.
What kit do I need to carry?
Check out the recommended list of kit items that you and your team should be carrying. Keep to the
essentials and avoid doubling up on basic items. Your main items will always be water, basic first aid kit,
spare warm and wet weather clothing, a torch, route maps, and mobile phones.
Special clothing/footwear needed?
We recommend that you have a good pair of walking boots with ankle support. Make sure you have broken
them in! Wicking tops are advisable and make sure you have a selection of clothing items to keep you warm
or cool, depending on the conditions. Be sure to have checked the recommended kit list for precise details.
Does the event supply food, and cater for special dietary requirements?
Yes, there is food at the breakfast stop and a BBQ at the finish. Advise the organisers, in advance, of any
dietary requirements.
Thank you for taking the time to read all this information. We look forward to meeting you on Friday 7 June
at registration.
For further information contact:
Tracey Edwards
T 01225 776691
E tedwards@action.org.uk
W plod.org.uk/cotswold
Event organiser:
Action Medical Research, Vincent House, Horsham, West Sussex RH12 2DP