PLOD – Cotswold Way information pack - Action Medical Research

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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.
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PLOD – Cotswold Way information pack - Action Medical Research

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