EQUIPMENT ADVICE SHEET DESERT - raidlight.com · The docker is to be avoided, because of friction, sunburn, and inadequacy with climate change Except in very cold conditions, the

DESERTEQUIPMENT ADVICE SHEET

Those kind of races are ran being self-sufficiency with food where the runner carries his own running pack. The weight can vary from 6.5kg to 15kg depending on the level and speed of progression of the runner.

The ambient temperature can reach up to 50°C during the day in full sunlight and drop to 3°C at night. The terrain is varied between dunes, stony plateaus, tracks, small mountains...

Thus, in this environment, the body is put to the test! Therefore, we offer you an advice sheet that deals with 3 pillars necessary for the realization of such a type of challenge:

The equipment ∙ The training ∙ The food supplies

A FEW WORDS ABOUT DESERT RACE

Physically, desert races require a hard preparation, that’s why I start it approximately 5 month before racing. I vary my trainings between musculation and running but I also vary the terrains in order to be the most complete. My mental preparation? I imagine myself crossing the finish line in my trainings as well as the day of the race.

THE WORD OF...

RACHID EL MORABITY

Winner MDS since 2011 Winner MDS Perou 2017

RACE PREPARATION

DESERT RACE EQUIPEMENT ADVICE

TrainingWe do not want to make one or more training plans to prepare a «desert race». These plans must be adapted to the availability, experience and level of each individual. However, we do have «guidelines» that can guide you in your

preparation.

1Do not stereotype your training on endurance. It is necessary to do varied training, working at different rates: endurance but also threshold, VMA... even

with 3 training sessions per week.

2For endurance, it is not necessary to run for more than 2 hours. Then you get exhausted, tired and can’t train properly the next week. On the other hand, it is essential to hike or run (alternating walking and running) for 4 to 6 hours once a week. It is also an opportunity to accumulate altitude differences and

get used to the technical trails.

3 When you do fractional, a 30-minute warm-up and a 15-minute cool-down are sufficient. Don’t do more unnecessarily, and work better on your series. When you resist, 30 to 40 minutes is enough. When doing endurance, push until 1:30 am - 2:00 am. But don’t try to do 2 or 3 things on the same session....

4 The running pack. Taking the pack too often exposes you to overload and injury. For example, wear it only the last month, once a week, during the SEUIL session. It is indeed on this session that we work on the running pace,

so try to reproduce the elements of the race.

5 Don’t run too many kilometers! The major mistake by runners is to do too much endurance. We exhaust ourselves, and limit the «displacement».

You don’t prepare for the Great Ultras by jogging for 2 hours a day!

NATHALIE MAUCLAIR

Winner MDS Peru 2017Winner MDS 2016

RACE PREPARATION


The racePreparation

The Marathon des Sables is an endurance race, and runners must prepare mentally, but especially physically for exercise. It will therefore be necessary to take an interest in the dietary aspect. As the race takes place in food self-sufficiency under a harsh sun, it will be necessary for the runner to be well hydrated and well fed in order not to give in to the effects of the climate. Most runners, aware of the difficulty of the event, choose to follow

diets and stick to a balanced diet months in advance.

During the raceThe riders are self-sufficient throughout the event. They must also travel light and have a minimum ration of 2000 kcal/day. The goal is to restore the reserves that the body will consume during the race. Hypoglycemia is the depletion of the body’s sugar reserves. When blood sugar levels drop, it leads to total body exhaustion. In such cases, consider carbohydrate-rich and liquid foods, as they will be easier to ingest while walking. In addition, they will help to reduce periods of low energy during the race. It will also be necessary to think about hydrating before, during and after the race to avoid dehydration. Thus, it will be necessary to fill up with water and energy tablets. Together, they will help

the body to better withstand the ordeal.

After the race

Afterwards, both the body and the mind are tired and the runner must gradually accustom his body, especially his digestive system, to a more regular diet. At the risk of disturbing it, it is better to go slowly and avoid rations that are too greedy and dishes that are difficult to digest in favour of lighter and moderate amounts. In short, nutrition and hydration are important when engaging in this type of adventure. As the Marathon des Sables is an endurance event, the body will have to be able to withstand the blow and for this purpose,

it is important to have an adapted diet.

Hygiene Be aware that there are no toilets, showers, electricity, or mobile phone sockets...

But here are some small items to ensure minimum hygiene..:

Microfibre towel

Hygiene wipes

Needle and thread, fabric patch, glue. A good runner is also good at reparations…

Kleenex, sun cream, anti-chafing cream, Soap, ear plugs

RACE PREPARATION


Food & DrinkDesert races are renowned as the most difficult race in the world and it is not for nothing that it inherited this adjective, because it is run over 240 km in 6 stages and 7 days, all in extreme weather conditions. The runner, on the other hand, is self-sufficient with food throughout the event. For those who are considering participating, here are some tips to

keep in mind.

Proposal of a hydration / diet protocol In partnership with Isostar and a professional nutritionist, you will find below a hydration / diet protocol adapted to your needs. The hot climatic conditions of the desert require a

significant amount of liquid consumption.

Starting from a base of 800ml per hour and a carbohydrate intake of 90gr per hour, here is your estimated consumption:

1 ENERGY BOOSTER GEL ↦ 16 GR / HThe gel is easily and quickly absorbed, even when you are tired. Quick acting, they are to be taken continuously, varying tastes each

time. Every 60 minutes alternately.

½ ENDURANCE BAR ↦ 14 GR / H OF GLUCIDES These bars are fast energy bars, and provide «something to digest for the stomach». Quick acting, they are to be taken continuously,

varying tastes each time. ½ bars every 30 minutes alternating.

H&P DRINK : 800 ML / H ↦ 56 GR / H OF GLUCIDES H&P Mineral drink charged with electrolytes developed for:

• Energy supply (combination of slow and fast sugar)• Avoid excessive loss of mineral salts

• Maintain a sustained effort for several hours• Fight against muscle failure

BICARBONATE STICKAn innovative action that helps to neutralize lactic acid in the muscle. At the end of the effort. While continuing to hydrate, replenish energy reserves and rest the muscles. Meals - Pack 7 days autonomy (1 bag =

1 meal)

The desert race pack is a good base. Reconditioning meals in freezer bags saves about 500 grams and a lot of space in the backpack in any case. This guide is a BASE; it’s up to you to complete it with little tricks that will make you happy and keep you motivated! Prefer salty... Note: This dish can also be rehydrated in hot water to speed up the rehydration

process.

RACE PREPARATION


Material

ARTICLE WEIGHT (GR)

EVENING CLOTHINS

Tyvek jacket 85

Tyvek pant 60

Hyperlight MP+ jacket 90

Transition top 250

Desert pant 95

Socks 50

Pass mountain 34

TOTAL 664

EQUIPMENT

Responsiv Vest 24L 294

Sleeping bag 660

Flasks 100

Headlamp 100

ESBIT x6 40

1 eco cup 20

Pot 100

Lighter 65

Fork + spoon 5

TOTAL 1384

HYGIENE

Kleenex 80

Solar cream 50

Anti friction 40

Soap 10

Earplugs 10

TOTAL 190

HELP

Thread and needle 20

Fabric patch 20

Glue 10

TOTAL 50

SAFETY

Survival kit 360

Survival blanket 65

Poison-extractor 80

Compass 30

Knife 20

Antiseptic 10

10 pins 10

Whistle 8

TOTAL 583

MEAL TOTAL 3920

RACE PREPARATION


RESPONSIV ULTRA

High comfort for high performance,

incomparable ease on steep

ground

SAHARAN CAPThe flap can be

removed and put back on if necessary

HYPERLIGHT MP+ WATERPROOF JKT Breathable, stretchy

and ultra-compressible (doesn’t take up any

space in a running pack)

TYVEK JACKETSimplified clothing, it

will satisfy you on stage races in hot climates, such as the desert.

It’s ideal for bivouacs before and after your

outings!

TYVEK PANTSComfortable even in contact with the skin, light and anti-sand, it will protect you from the wind and sand

PASS-MOUNTAINLightweight, it takes

up very little space: it’s recommended to take it with you on all your

outings.

FLEXIBLE FLASK EAZYFLASK “PRESS-TO-

DRINK” 600ML

The easy opening, the flexible bent tube allows you to hydrate

easily

BOTTLE R-GO DRINK-TUB 800ML

The R-GO bottle is available in the Drink Tube and Quick Valve versions according to

the trailer needs

FRONT BLADDER WATER POCKET 1,5L Dimensions: 24.5cm x 25cm. May contain

water and energy drink. Do not use

grease

ULTRALIGHT SHIRT

TRAIL RAIDER SHORT

PERFORMER SS SHIRT

ULTRALIGHT SHORT

The docker is to be avoided,

because of friction, sunburn, and

inadequacy with climate change

Except in very cold conditions, the sticker (mandatory) is to be

reserved for the night

R-LIGHT SOCKS

For better foot hygiene

RESPONSIV 24LBody-friendly

design: exceptional stability and

support

270g

65g

100g

80g

80g

35g

55g

80g

120g

100g

150g

130g

120g

50g

290g

Mandatory material

DESERT GAITERS

Adaptable for all shoes

10g

6,791 KG TOTAL CARRY

RACE PREPARATION


Material to carry on you

ARTICLE WEIGHT (GR)

MATERIAL

Desert shirt 105

Trail raider short 150

Sahara cap 60

Socks 50

Responsiv Ultra 280

TOTAL 645

CLOTHES

ULTRALIGHT SHIRT • Half zip collar to manage

its ventilation • Half zip to regulate body temperature • Silicone reinforcements on the

shoulders for carrying a backpack • Quick drying • Reflective Prints for Security • Ultra-lightweight mesh for

moisture transfer • DryLight technology for optimal

breathing and fast drying • Mesh inserts under the arms

for extra breathability • Silicone shoulder reinforcements • Whistle or TubeClip (hydration)

can be adjusted according to needs • Comfort

100g

PERFORMER SS SHIRT • Rising collar for carrying a backpack • 3 lower back pockets (one large enough

to fit a jacket/windproof) • Half zip to regulate body temperature • Flat lock seams • Silicone reinforcements on the

shoulders for carrying a backpack • Removable adjustable bib wearing

system • Quick drying • Reflective Prints for Security • Body-mapping: 2 highly breathable

meshes made of recycled polyester • Mesh underarm yoke for extra

breathability • Silicone strip at the bottom of the jersey

for optimal support

130g

FULL EQUIPMENT


CLOTHES

ULTRALIGHT SHORT • One zipped pocket

on the lower back • 4 pockets on the belt • Integrated long shorts • Very comfortable underwear

type belt • Reflective Prints • Ultra breathable fabric • Lightweight and stretch over-short • Comfort

TRAIL RAIDER SHORT • 4 pockets in total including

one zipped pocket on the lower back

• Stretch inserts on the pockets • Multi-pocket belt • Mid-thigh length • Underwear type net inside • Ultra breathable fabric • Comfort belt underwear type • Ultra stretch mesh with elastane

120g

150g

HYPERLIGHT MP+ JACKET • Updated fit for 2019 • Updated cuff and hem finishing detail

for 2019 • Waterproof and breathable: Hyperlight

MP+® membrane, 20K/25K, 2 layer • Fixed elasticated hood, with peak • Small pack size, packs in pocket in hood • Water resistant zip with chin guard

for added comfort • Thumb loops • Watch window • Reflective print details • Silicone print shoulder reinforcement

90g

TYVEK JACKET & PANT • Ideal windproof set for bivouacs

before and after your outings • Windproof • Water-repellent • Ultra lightweight • Ultra compressible, takes up

minimal space in the bag • Elastic flaps at the waist, wrists

and legs to avoid air ingress

80g 60g

FULL EQUIPMENT


CLOTHES

CARRY

RESPONSIV 24L • Flat seams (laser cutting) • Monofilament Polyester harness mesh

(hydrophobic) for a perfect fit • Stretch fabric for an optimal balance

between stability and durability • Adjustment by 2 Freelock®

micrometric loops • Vest bag with 11 pockets • 1 main pocket of 15L that can

accommodate a water pocket • Zipped front pocket • Inside pocket compatible with Spot

system • 2 Eazyflasks compatible front pockets • Overlapping pockets for better interior

organization (including one zippered pocket)

• Compression system: go from 2L to 18L • New and more practical stick holders • 2 chest belts with integrated whistle • Front and rear reflective prints • Supplied with 2 x 600 ml Eazyflasks • Sizes: S 62-80 / M 75-100 / L 95 - 125

290g

FULL EQUIPMENT


FEET & SHOES

RESPONSIV ULTRA SHOES • Lace Rope Joint: gaiter attachment point

on top of foot • Sensor 3 insole • RL Relax Last: Comfort, rounded toe box • M-Lock Band: Maintains hold and foot

support • Reinforced toe cap protects your feet from

rough ground • Achilles notch: cut away rear of shoe

to avoid pressure • Standard Lacing • External Heel Support: Increased comfort and

stability for when fatigue sets in. ; Heel Cut: Rolling sole profile allowing a smooth stride while descending or heel striking

• Full injection moulded EVA midsole for durable cushion and rebound.

• Sensor Ultra sole, 4mm tread • Drop: 6mm • Heel: 25mm • Forefoot: 19mm

270g

ACCESSORIES

SAHARA CAP • Rear adjustment by hook

and loop fastener • Removable protective neck flap

with hook and loop strip

60g

R-LIGHT SOCKS • Highly breathable stretch fabric • High Shock absorption cushioning zones • Moisture-wicking • Reduces friction • Comfortable • Excellent foot protection

DESERT GAITERS • Special sand protection • Hypalon reinforcement on the toe • Hook and loop fixing to the shoe,

allowing a perfect fit of the gaiter

50g

30g

FULL EQUIPMENT


ACCESSORIES

SURVIVAL COVERAGE 1,5 x 2,4m

• For safety, the survival coverage is an indispensable accessory for the backpack, whatever the disciplines!

• As a child, it can be stored anywhere! Effective in the event of an accident

• One silver side, one gold side • Folded: 7.5 x 10 cm • Unfolded: 150 x 240cm

65g

PASS MOUNTAIN • Lightweight • Versatile • Thermal and moisture transfer

35g

WHISTLE • Keep in your backpack

or bottle belt • Very small, easy storage

5g

ACCESSORIES

FLEXIBLE “PRESS-TO-DRINK” Eazyflasks 350ml ou 600ml

• Rigid flask • Comes with an angled pipette

(facilitating hydration and protecting against thermal effects) and a standard pipette

• No water tossing effect • Can be folded up on itself for a

minimum of space using • Press-to-drink system

BOTTLE R-Go Drink-Tub 800 mL

• Available in 600mL or 800mL formats

• «Drink Tube» version: angled pipette for easy hydration and protection from thermal effects

• «Quick Valve» version : standard pipette

• Maximum adaptability for all hydration bags and belts

50-55g

80g

FULL EQUIPMENT


HYDRAT RESERVOIR 1,2L - 1,8L

• Quick release hose for cleaning • Secure locking bite valve • Large opening for refill • Slide lock closure • Can be suspended horizontally

or vertically

150-155g

FULL EQUIPMENT


FEEDING

GEL ENERGY BOOSTER • Immediate energy • 14g of carbohydrate per tube • Nomadic format • Perfect blend of glucose and vitamins

and Maltodextrin • Enriched with BCAA • During effort before a passage more

intense or a difficulty

ENERGY FRUIT BOOST • Immediate energy • Fruit paste rich in carbohydrates • Nomadic format • Contains caffeine • To be consumed by 2 during

the effort effort before a passage more intense or a difficulty

5x20g

10x10g

Have a nicerace


GLOSSARY

Fartlek Training in nature at different speeds on either flat ground or climbs

FCMAX Maximal cardiac frequency reached during an effort

FCMIN Minimal cardiac frequency reached during an effort

Running Run at a speed where it is still possible to chat as the effort is not excessive

Interval training Fraction training

Cladding Static weight training of the entire body, these exercises are less traumatic than weight training exercises with movement

Negative split Running the second «half » of your marathon faster than the first

PMA Working power when VO2 max is reached It is expressed in watts

PPG Exercices series that allows an increase in muscular tonicity and efficiency racing

R Resting

Test VMA Test that allows to evaluate a runner’s potential and calculate the different trainings speed

VMA The lowest vitess reached at VO2 max

VO2 max Maximum oxygen consumption

Documents

EQUIPMENT ADVICE SHEET DESERT - raidlight.com · The docker is to be avoided, because of friction, sunburn, and inadequacy with climate change Except in very cold conditions, the