Pembs186 TBC
  EVENT POSTPONED. NEW DATE TO BE ISSUED SHORTLY.
Kit Requirements

Kit Requirements

The event takes place in September in a coastal area and as such weather can be changeable so please be prepared for conditions that could range from very hot to very wet.

Compulsory equipment to be provided by participant:

  • Backpack
  • Running vest of choice – must be able to carry minimum of 1.5l water
  • Sleeping bag
  • Sleeping mat
  • Light down or fiberfill jacket. No substitutions are acceptable (wool shirts, fleece, etc.)
  • Rain poncho or waterproof jacket with hood and taped seams
  • Compass
  • Course Map (Supplied)
  • Mobile Phone charged pre-race every day
  • Signal mirror 20 cm2 (3 in2) minimum
  • Whistle
  • Plate, bowl, mug and cutlery
  • Foil emergency/Space blanket
  • Headlamps with spare batteries, each headlamp must be a minimum of 200 lumens
  • Red flashing light (to be affixed to backpack for evening stage, a spare battery for this is also recommended)
  • Ability to carry 1.5 liters (50 oz) of water minimum. Recommend 2 x 750ml bottles but bladders are acceptable. Please refer to Water section under Rules and Regulations for more details of water supply)
  • Race Number to be fixed to front and visible at all times.  Supplied
  • Medical and Blister Kit sufficient for your needs for the entire event- (alcohol wipes, hypodermic needle(s), paper tape, elastic tape. You are expected to be self-sufficient
  • Additional food for camp and race. (Breakfast and evening meal supplied)
  • Tracker (Supplied)

Note: All equipment and clothing must be labeled with full name and/or race number.

The following equipment is strongly recommended for increasing personal comfort:

  • A power bank (ca. 10,000-20,000mAh) for recharging devices
  • Travel pillow or pillowcase (to stuff with clothes)
  • A fresh set of running clothes for each day
  • Personal washing things and towel
  • Ear plugs
  • Anti-chaffing / lubrication ointment
  • Any luxury food items
Activity Wales Events introduce the ultimate ultra-running experience in support of The DPJ Foundation

A gruelling but epic new challenge comes to Pembrokeshire Coast National Park!

Training the Swimming Energy systems Training the Swimming Energy systems

As triathletes were all familiar with the 5 training zones but in swimming, we like to make things more scientific and slightly more technical. This month I will be explaining the Swimming Energy systems with an easy-to-follow guide to help you put together your own swim session plan.

Out of interest which Activity Wales races are you doing?? Out of interest which Activity Wales races are you doing??

Top Tip - Start with a sprint tri early in the season. Swansea is a good one to get your confidence up as the swim is in SA1 Dock which is a great environment as you don’t have to battle the seas tide and currents.

‘Plan some regular swim sets’ ‘Plan some regular swim sets’

It’s important to keep your threshold swimming going over during the ‘off’ season. Below you find two swim sessions which will help you going into the winter months. Try these twice a week and record your times. You can adjust the rest times and distances according to your ability. Feel free to reach out to the coaches at Heathwood swimming in Cardiff for extra help or any questions you may have regarding swim sets or drills.