IFirecandeliceantrekd
Information guide
9–13 July 2014
Welcome
The event
Thank you so much for taking part in our brand new Iceland fire and ice trek on behalf of Great Ormond Street
Hospital Children’s Charity. We are so pleased that you are joining us and we really hope that you enjoy this
challenge. Please read through this booklet carefully and keep it safe so you can refer back to it. It should
contain all the information you will need for the trek, but if you have any questions please do not hesitate
to contact the Challenge Events team by calling 0207 239 3164 or emailing challenges@gosh.org
Join us in the land of the midnight sun as
we take on the challenge of crossing the
dramatic volcanic landscape of Iceland.
Pass volcanic mountains, glaciers, hot
springs, geysers and stunning waterfalls as
we journey through the untouched natural
wilderness. This beautiful, brand-new trek
will take your breath away – truly a once-ina-lifetime adventure.
Please make sure you have fully completed and returned all your medical and insurance forms. If you have
any questions about this part of your registration, please contact Action Challenge on 0207 609 6695 or by
emailing events@actionchallenge.com
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Date
9–13 July 2014
Distance
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Just quo
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53km
Fundraising target
£2,500
Instalment dates
First deadline £1,900
30 April 2014.
Second deadline £600
13 August 2014.
Itinerary
Iceland’s landscape has been carved over thousands of years by volcanic eruptions, glacial movement and
wind and water erosion to create one of the most stark and beautiful vistas on earth. This trek covers a variety
of terrains, crossing volcanoes, glaciers, streams, desert-like passes and lush river valleys. The ever-changing
landscape and terrain make this an unforgettable and challenging trip.
DAY
1
DAY
2
DAY
3
Departure
We meet our group at the airport in London and catch our flight to Keflavik airport, where we
will be met by our local guides who are going to be with us over the next few days. We then
head to the beautiful Southern Highlands, located approximately three hours away. Enjoy
the views of Hekla, Iceland‘s most famous volcano, glistening with glaciers, geysers, hot
springs and waterfalls, until we arrive at our refuge in Landmannalaugar and enjoy
a welcome dinner!
Landmannalaugar
Trek length: 24km
Today is the first day of hiking – we climb through the rhyolite and cross lava and snow fields.
Near the highest point, we pass Storihver – a large, hot spring – before walking through fields
of glistening, black opsidium rock with spectacular views back across Hrafntinnusker. Finally,
we have a long downhill descent over scree, finishing with a river crossing to Alftavatn, a
huge volcanic lake where we stay overnight. If we‘ve still got the energy, we can have a
swim and take in the beautiful scenery!
Álftavatn
Trek length: 14km
As we leave the rhyolite, we enter a glacial area with fast-running glacial streams and deep
gorges. On our trek, we will experience river crossings, where we have to wade through the
ice-cold streams and get a true feel of Iceland! We then climb down to Hvanngil and trek
across desert-like passes and hills to Emstrur where we stay for the night.
Useful information
Tour cost includes:
Money
• scheduled return
flights and transfers
We recommend that you bring between
£150–£200 worth of Icelandic króna for
personal expenses. Cash points and
credit cards can be used at the airport
but do bear in mind we will only be in
Reykjavik on the last day. We will be
away from towns for the remainder of
the trek. The recommended amount for
tips for the local guides is £50 per person.
• all food and accommodation
• Action Challenge leaders
• local guides
Tour cost does not include:
• insurance
• tips for local guides
• international departure tax
(if applicable)
DAY
4
DAY
5
Emstrur
Trek length: 15km
Today we begin by crossing a river before climbing out of the valley. We then have a long,
steep drop into the main valley of Thorsmork. The scenery here is beautiful, surrounded
by giant glaciers and raging rivers. We trek here for about an hour, before celebrating our
achievements within the spectacular scenery. We then transfer back to Reykjavik, through
dramatic landscapes, before reaching our accommodation for the night.
Reykjavík
We spend our last morning in the world‘s most northerly capital, surrounded by stunning
mountains. It was elected in the past as one of the European Cities of Culture and you
will have time to stroll around the city and experience the culture first-hand. We have the
choice to explore the city or transfer out to the famous Blue Lagoon – one of Iceland‘s pools
of pure, mineral-rich, geothermal seawater, set among fields of lava against a spectacular
backdrop of green, rolling hills. In the afternoon, we head to the airport for our flight
back to London.
Flights
Flights will be booked as a group and
we will inform you of your departure
and return details. Flights are booked
through Action Challenge UK Ltd under
ATOL licence 6296.
Fuel surcharge
Any fuel surcharge imposed by the airline
will be covered by your costs through
Action Challenge UK Ltd. If there are any
additional charges, we will inform you as
soon as we are notified.
Passport, visa
and vaccinations
A valid 10-year passport is essential
for travel and must be valid for at least
six months prior to departure. If you are
an EU national you will not require a visa
for this trip. If you are from outside of
the EU, please check visa regulations for
your country – it will be your responsibility
to obtain it.
We insist that you have had a tetanus
injection in the last 10 years and we
highly recommend vaccinations against
hepatitis A, typhoid and polio. Please
note, you should always check with
your GP or travel clinic for up-to-date
travel advice.
Weather
July is one of the best months of the
year to trek in Iceland. The average
temperature will be eight to 10 degrees
Celsius, but changing conditions should
be expected, so please ensure that you
are ready for wind, rain and sunshine!
Food and accommodation
All food and accommodation is included
unless otherwise specified above. The
food is good – there will be plenty of it
and will meet your dietary requirements.
Camping accommodation consists of
basic two-man tents, but they are of a
high standard and we will try to make
you as comfortable as possible.
Training
What are you training for?
The Iceland trek is an endurance
challenge, so you must train, no
matter your current fitness level.
Although walking is something you
may do every day, 14–24km per day is
still a significant amount of time spend
on your feet. Preparation is key and will
aid your enjoyment of the trip, while
ensuring that your body is up to the
rigours of the challenge.
How do you train?
Training is a very simple concept: it is
all about progressively increasing your
body’s ability to do just that little bit
more and giving it time to adapt, recover
and to come back stronger. The trick is
to train properly and to do it gradually,
ensuring that you build up a good level
of fitness, stamina and endurance before
you set off. You will need to get used
to spending prolonged periods of time
on your feet, which also has the added
benefit of toughening up your feet and
getting you used to your walking boots.
Equally important is increasing your
resilience to the aches and pains you
might experience during your trek and
Footwear and care
Boots are worth investing in. We
recommend going to a specialist retailer
and getting advice on the right boots
for you. Your footwear is fundamental
in such a climb – your boots should
have a high ankle and a stiff heel to
give lateral support.
developing the mind-set required to cope
with the nature of the challenge.
You should be looking to plan a
structured training programme. This
level of preparation can be obtained
with a mixture of aerobic fitness, interval
and strength training, walking, ensuring
that you are eating the correct foods
and keeping hydrated, both in training
and on the trek. Within this guide is a
brief summary of the types of exercise
and activity you should work into your
plan. If you don’t go to the gym and are
looking to start a new fitness regime to
prepare yourself, we advise speaking to
a member of staff at your local gym to
work out a structured training plan that
suits your current fitness level and builds
on areas for improvement suited to your
end goal – your trek in Iceland!
A good long walk!
Our best advice is to practice for the
activity you are going to do – walking!
Taking up hiking in preparation for
the challenge will give you invaluable
experience of the different stresses and
strains that uphill and downhill walking
puts on your legs and feet.
Look for nature trails and head for hills
and mountains if there are any nearby.
Use the weekends to do full-day hikes.
There is no reason why you shouldn’t
enjoy your training and use it as a
chance to get outdoors, see some of the
countryside and get fit in the process!
Walking also provides you with the
chance to test out your walking boots, kit
and backpack that you will be wearing
and using during your climb. Breaking in
your boots properly is vital to ensuring
you don’t suffer on the trip. Only when
you can walk a full day’s hike up and
down hills without getting any blisters
do you know you have fully broken in
your boots! It is crucial that the backpack
you buy for your challenge fits your back
and shape (most retailers will fit your
backpack for you) and only by wearing
this during your training walks will you
be able to tell if it is fitted properly. The
weight in your backpack will determine
how you walk and the pressure you put
on your feet and your stride, so it will
also aid breaking in your boots too!
If you are planning on taking energy
snacks and drinks with you on the trek,
carry them during your training walks
to learn which snacks and refreshments
you crave the most after a long day of
walking.
When buying walking boots please
remember the following points:
• Do so at the end of the day: feet
swell throughout the day and you
need to try them on when your feet
are at their largest.
• Always wear socks and, if possible,
the same socks you will be wearing
when walking.
• We recommend medium to
heavyweight gortex (or breathable)
and waterproof walking boots. Please
ask the store for help to ensure that
you are fitted with the correct boots.
• Make sure you try both boots on. Lots
of people have one foot slightly bigger
than the other.
Join us on one of our training walks.
Action Challenge organises a series of
training weekends and walks for our
challenge trekkers. These walks are led
by our mountain guides and provide
invaluable experience in the lead-up to
your challenge. More information
is provided at the end of this guide!
Don’t overcommit to
training or overstretch
yourself. You want to
start the challenge in
peak physical fitness but
without being burnt out.
These are the team’s
top five tips:
#1
Wear your gear in!
Walk as often as you can and
as much as you can. Wear
the boots you will be wearing
on the event (if they are new,
then this is very important!)
and find a way to carry your
backpack comfortably – this
will help to avoid blisters and
any foot and back injuries.
It is so important to keep eating and
drinking to keep energy levels up
when hiking. Keeping both energy
and hydration levels high will make
strenuous portions of the climb far
easier on the body. It is advisable to
eat sufficient quantities, even if you do
not feel particularly hungry, as stamina
depletes quickly during the climb. It is
also recommended to consume ample
amounts of carbohydrates, protein,
vitamins and mineral nutrients before
the climb starts.
During physical exertion, it is crucial to
replenish fluids for optimal hydration
and energy for the brain and muscles
to continue their work. Sports drinks
containing electrolytes and vitamins
are significantly better absorbed, and
help to replace energy, electrolytes,
vitamins and other nutrients essential
for performance. Ensure you incorporate
these practices into your training.
(Medical advice - If you have any
concerns about embarking on a serious
training programme, or indeed the actual
walk, please consult your GP.)
#2
Top five
training tips
Diet and hydration during
training and on the trip
Climb a hill!
Before you set out on your challenge, we
recommend you try something a little
closer to home first. There are many
fantastic walks you can do in the UK:
Mount Snowdon in Wales, Ben Nevis in
Scotland, anywhere in the Peak District,
the South Downs, or just a hill you can
find near to your home. The possibilities
are endless! We recommend you aim
for a couple of long walks at least two
months before your planned trip, so you
can judge your overall fitness levels,
test out your boots and determine what
areas of training and fitness you might
need to work on more.
#3
Fit exercise into your
daily routine
Whether it is a case of getting
off the bus a stop early, taking
the stairs instead of the lift or
even walking up escalators, you
will be surprised at how much
difference a few little changes
can make to your day-to-day
wellbeing and overall fitness.
#4
Keep hydrated
As a general rule, most people
do not drink enough water.
Start increasing your standard
intake before the climb and
be more conscious about how
much water you consume
during the day. This will not
only improve your general
health, it will also make you
more sensitive to the early
signs of dehydration, which
will help you manage your
hydration levels on the trek.
#5
Don’t panic
If you miss a session, then it’s not the end
of the world. Don’t push yourself to try and
make it up – one session won’t make too
much difference in the end. However, if
you start to try and fit your life around your
training, you will soon find yourself unable
to keep up and more likely to throw in the
towel. Keep your mind focused on the task
at hand and remember that your mental
determination is just as important as your
physical strength. In the week leading up
to your challenge, we recommend eating,
drinking lots of water and getting as much
rest and sleep as you can!
FAQs
Will I fit in?
?
The challenge is available to anyone who wants
to join either as a family, a group of friends or
colleagues, or as an individual. We try to ensure
that everyone bonds and works as a team, and
we find that there is a great sense of camaraderie
on all of our events! You will have all fundraised
for the same incredible cause and it is extremely
important to us that while you are challenging
yourself on the trek, you are enjoying yourself
along the way!
?
?
Can I request a single supplement
for my hotel or tent?
Yes, single supplements can be arranged.
Please contact us for more details by emailing
events@actionchallenge.com
?
?
What food and drink do we get
while on the challenge?
All meals are included in the trip cost, aside from
the duration of free time. You will be provided with
three varied and nutritious meals a day. Breakfast
is at the accommodation or campsite and typically
consists of porridge, muesli and yoghurt. There
is a picnic lunch en route, while a three-course
dinner will be eaten at the campsite, comprising
rice, pasta, vegetables and a selection of fresh
meat and fish.
?
How fit do I need to be for
this trek?
Trekking the Laugavegur route is a tough challenge,
but one that is very achievable with the correct
training. It requires a reasonable level of strength,
stamina and determination. Your training should
incorporate aerobic (endurance building) and
anaerobic (strength building) exercises and some
good long walks! We have put together a guide to
training for your challenge – please find it enclosed.
There will be an unlimited supply of fully purified
and treated water every day while trekking. Any
other drinks at the hotel or restaurant will need
to be paid for on an individual basis.
Why should I train?
Training will make the overall experience of the
trek far more enjoyable. If you have prepared
your muscles and mind well, and built up your
stamina suitably, the expedition will be much more
achievable. Training can be anything from taking
part in an Action Challenge training weekend or
getting off the bus a stop earlier and walking the
rest of the way. As long as you are working your
muscles and motivating your body, your fitness
will build itself.
Who will accompany the group?
We will be accompanied by an Action Challenge
trek leader and an expedition medic. There will
also be a full team of fully qualified local guides
on the trek.
What will the accommodation
be like?
While in the city, you’ll be staying in a comfortable
hotel, with rooms allocated on a twin or triple
basis. For the first night of the trek, we will stay
in the dormitories of a refuge.
We will be camping during the trek, so
accommodation will be basic. Flushing toilets and
running water with limited shower opportunities
will be available. The hotel in Reykjavic provides
twin rooms with shared facilities.
Please note that we will do our best to
accommodate all dietary requirements if
informed in advance.
Can I extend my stay?
Yes, though this is only available on a first-comefirst-served basis. For more information please
email flights@actionchallenge.com
How much of the money goes to
Great Ormond Street Hospital
Children’s Charity?
Approximately 60 per cent of the money you
raise will go directly to the work of Great Ormond
Street Hospital Children’s Charity. The remaining
amount is required to cover your flights, transfers,
accommodation, meals and guides. Anything you
raise over your minimum fundraising target will go
directly to the hospital, so please remember that
the more you raise, the more you will be able to
help the hospital.
How will I raise the money?
Your fundraising toolkit contains loads of great
fundraising ideas, a sponsor form and promotional
materials. You can also set up an online fundraising
page at www.justgiving.com and the Challenge
Events team are always on hand to offer you
advice and support.
As the price that Great Ormond Street
International Promotions Limited (GOSIPL – a
wholly owned subsidiary of the charity) pays to
charity challenge for your package exceeds £500,
you will be considered a ‘professional fundraiser’
as defined by the Charities Act 1992. This means
you must give the following statement when you
are obtaining sponsorship :
“I am participating in a trek to raise funds for the
benefit of Great Ormond Street Hospital Children’s
Charity. I have guaranteed to raise at least £2,500
for the charity, of which approximately 40 per cent
will be used to pay for the costs of my flight and
accommodation.”
What happens if I cannot raise
the money?
You must raise 75 per cent of your fundraising
target eight weeks before your departure. If you
are unable to raise the sponsorship, you may
be liable to forfeit your place on the challenge.
However, you may choose to pay the remaining
balance yourself.
Kit List
Optional
Small, lightweight umbrella
Sleeping bag cover – ‘bivvy bag’ – to protect sleeping bag from damp
iPod or MP3 player for travelling
Essential
Ear plugs
Gortex or leather hiking boots – water-repellent and fully broken in with ankle support
Travel pillow
Trekking sandals or river shoes (for river crossings)
Trekking poles
4 x pairs of walking socks
Mobile telephone with charger
FOOTWEAR
Recommended
Trainers or light footwear – for use in the campsites
CLOTHING
Essential
PERSONAL FIRST AID KIT
Essential
Paracetamol/ibuprofen/aspirin
Antihistamines
Plasters/blister kit/zinc oxide tape
Rehydration powder (Dioralyte)
Gortex or breathable waterproof jacket with hood *ensure this fits over fleece or down jacket
Gortex or breathable waterproof over-trousers *ensure these fit over trekking trousers
Lightweight trekking trousers and shorts for warmer days – zip-offs work well
Recommended
Thick fleece or down jacket
Antiseptic wipes
1–2 x microfleece tops for layering
Throat lozenges
2–3 x trekking T-shirts * wicking or synthetic – not cotton
Muscle rub/Deep Heat/ibuprofen gel
Light- to mid-weight wicking or synthetic long/thermal underwear/base layers for top and bottom * Not cotton
Knee supports (if required)
1 x warm pair of windstopper/waterproof gloves Vaseline petroleum jelly to rub on your feet, which will reduce friction with boots and socks
Balaclava or warm, fleecy hat/headband that covers ears
Talcum powder
A bandana or buff for warmth and sun protection – ideally with fleece layer
Peaked cap with neck cover or wide, brimmed hat for sun protection
If applicable
Any personal medication that has been prescribed by a GP or clinic, split between hold and hand luggage
Recommended
Casual clothes for celebration at dinner/hotels/travel
Tracksuit bottoms or spare trousers to wear in the campsites in the evenings
Swimsuit
Equipment
DOCUMENTS
Essential
Passport and photocopy of passport, stored separately from passport in case passport goes missing
Travel insurance certificate and 24-hour emergency contact telephone number for insurance company
Cash
Essential
Credit card and/or additional funds in case of trip curtailment costs
90–110-litre duffle bag or backpack (no wheels)
Action Challenge emergency contact list
Minimum 30–35-litre rucksack for carrying personal items on trekking days with rain cover
3–4 season sleeping bag in cover
Strong, heavy-duty bin liners or waterproof bag liner to keep clothing and equipment dry
A 2–3-litre platypus or camelback water carrier and 2 x 1-litre water bottles
Torch/head torch with spare batteries
Sunglasses with 100 per cent UV protection that block out the sun from the sides – skiing sunglasses work well
Travel towel
Recommended
Thin sleeping bag liner (cotton or silk) for extra warmth
Extra sleeping mat or Thermarest self-inflating pad – a thin, foam sleeping mat is supplied by operator
Camera with spare batteries and memory cards
Snacks – sweets, trail mix, cereal bars
Challenge Events team
We’ll support you on every step of your amazing challenge.
If you need anything, or you want to tell us your story, just
get in touch – we love hearing from you!
T 020 7239 3164
E challenges@gosh.org
www.gosh.org/challenges
We’re
here to
help!
Great Ormond Street Hospital Children’s Charity,
40 Bernard Street, London WC1N 1LE
Action Challenge UK
T 0207 609 6695
E events@actionchallenge.com
Action Challenge UK Ltd, United House,
North Road, London N7 9DP
Amy
Laura
Aimee
Heather
Tash
Kat
Danielle
Great Ormond Street Hospital Children’s Charity. Registered charity no. 235825.