Great StridesTM Brecon Beacons - 29 June 2019 Cystic Fibrosis Trust
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cysticfibrosis.org.uk/greatstrides
Great StridesTM
Brecon Beacons
29 June 2019
Information pack
for walking teams
Fighting for a
Life Unlimited
Contents
N
Introduction 3
Route information 3
Checkpoint information 65k 5
Checkpoint information 40k 6
Health and safety 7
E
Clothing 8 W
Medical 9
First aid heat illness 13
treatment guidelines
Initial treatment of 14
S
hypothermia under
field conditions
Accommodation 15
“Your body, equipment and
mind need to be properly
prepared. Reading this
guide will help you, but 99%
of the preparation will be
down to you.”
Introduction
This pack is intended to give you a heads-up for the walk. The walk will be ‘supported’, which means
each team will meet up with its support vehicle at certain points throughout the route.
Provisional timings Why not take a start line selfie and share it on
Saturday 29 June 2019 Facebook, Instagram and Twitter with your
fundraising link using #GreatStrides
05:00 – Registration opens at Theatr Brycheiniog,
Canal Wharf, Brecon
05:30 – Safety briefing (all walkers must attend)
06:00 – Walk starts
06:15 – Briefing for support car drivers
(to be attended by drivers for all teams)
Route information Route information
Great Strides™ (65km) Great Strides™ (40km, new for 2019)
Registration opens at 05:00. The walk starts off You will follow the same route as the 65km but with
bright an early at 06:00 at Theatr Brycheiniog and a few different directions – don’t worry, it will be
the walk takes you through Brecon on the old sign posted! You will also start at 06:00 from Theatr
road towards Storey Arms. You will then ascend Brycheiniog but you will walk through Ffrwdgrech,
up Pen y Fan and across towards Cribyn, before along the Cefn Cwm Llwch, all the way up to the
coming down off the Beacons towards Pentwyn summit of Pen y Fan before coming down off the
Reservoir. The route then loops around Pontsticill Beacons towards Pentwyn Reservoir. You will
and Pentwyn Reservoirs and up towards Talybont then head straight along the Taff Trail and follow
Forest. Here you will join the Taff Trail again through the route round to Talybont. The route takes you
the forest and into Talybont. From Talybont, the steadily along the Brecon and Monmouthshire
route takes you steadily along the Brecon and Canal Path along the home straight into the
Monmouthshire Canal Path along the home straight Canal Basin, where you will also be greeted by
into the Canal Basin, where you will be greeted by supporters, family, friends and a
supporters, family, friends and a well-deserved medal!
well-deserved medal!
There will be seven intermediate checkpoints
between the start and finish. Marshals and Cystic
Fibrosis Trust staff will man each checkpoint, and
Great StridesTM Facts qualified mountain leaders/first aiders will also be
The concept of Great StridesTM was devised present at some. Each team of walkers must visit
by long-time supporter David Turner who every checkpoint and check in with the marshals.
convinced his friends and family to do the If you are a speedy team and manage to beat us
event in Surrey in 2012. to a checkpoint you can sign in using the pen and
check-in list attached to the checkpoint sign!
Great StridesTM has raised over £630,000
since 2012. Support vehicles can visit checkpoints 1, 6 and 7
More than 1700 people have conquered the to meet up with their teams. If you wish to have
challenge since its launch in 2012. a break around CP 3/5 there is a car park just
before CP3 at Pont Cwmyfedwen or you can park
The Brecon Beacons National Park is an
at the tea rooms. Space at vehicle checkpoints is
SAS training ground – expected amazing
limited; only one support vehicle per team may be
views but challenging terrain!
present at the checkpoint at a time. The remaining
Since 2012 our amazing participants have checkpoints (2, 3 and 5) are navigational waypoints
completed 111,345km – that’s the equivalent and have insufficient space to accommodate
of walking the circumference of the earth support vehicles. Details of checkpoint locations
nearly three times! can be found in this pack on pages 5 and 6.
Great StridesTM Brecon Beacons I Walkers pack 3
S Theatr Brycheiniog
F
1
5 7
2 2
Brecon Beacons
1
Brecon Beacons
National Park
6 4
3 5 3
Pontsticill
Reservoir
65km route
40km route 4
1 65km route checkpoint 1 40km route checkpoint
Supporters/walkers with cystic fibrosis
It is vital that precautions are maintained against cross-infection. To do this:
The organisers need to know if any walkers or supporters have cystic fibrosis (including those
who have had a lung transplant).
Dayglo armbands will be available at the start/finish and must be worn by anyone who has cystic
fibrosis as a visual identifier to reduce the risk of inadvertent contact with each other.
Each team’s lead contact must ensure that all walkers and supporters with cystic fibrosis are
briefed as to the arrangements to be followed, and that any such briefing extends to those who
might spontaneously appear on the day as a gesture of support.
Great StridesTM Brecon Beacons I Walkers pack 4
Great StridesTM Brecon Beacons – 65km checkpoint information
CP Location Postcode Grid Latitude/ Open/close Distance between
reference Longitude (approx) checkpoints
(approx)
Start Canal LD3 7EW SO 046 282 51°56’38.7”N 05:00 Start – CP1
basin/Theatr 3°23’17.7”W 06:10 12.3km
CP1 Pont ar Daf LD3 8NL SN 987 198 51°52’05.6”N 07:00 CP1 – CP2
3°28’15.9”W 11:44 4.7km
CP2 Pen y Fan No access SO 012 215 51°53’02.9”N 07:30 CP2 – CP3
3°26’10.8”W 13:11 4.6km
CP3 Pentwyn CF48 2UT SO 047 157 51°49’54.8”N 9:30 CP3 – CP4
reservoir 3°23’03.5”W 14:56 5.1km
(note, also
acts as CP5)
CP4 Pontsticill CF48 2UP SO 059 119 51°47’51.4”N 12:30 CP4 – CP5
dam wall 3°21’56.2”W 16:00 5.6km
CP5 Pentwyn CF48 2UT SO 047 157 51°49’54.8”N 09:30 CP5 – CP6
reservoir 3°23’03.5”W 17:29 2km
(note, also
acts as CP3)
CP6 Talybont CF48 2UT SO 055 174 51°50’44.4”N 12:30 CP6 – CP7
forest 3°22’34.6”W 18:06 13.7km
CP7 Talybont LD3 7JD SO 115 225 51°53’39.2”N 17:24 CP7 – finish
3°17’17.0”W 20:24 11km
Finish Canal LD3 7EW SO 046 282 51°56’38.7”N 18:00
basin/Theatr 3°23’17.7”W 00:00
Elevation profile
Great StridesTM Brecon Beacons I Walkers pack 5
Great StridesTM Brecon Beacons – 40km checkpoint information
CP Location Postcode Grid Latitude/ Open/close Distance between
reference Longitude (approx) checkpoints
(approx)
Start Canal LD3 7EW SO 046 282 51°56’38.7”N 05:00 Start – CP1
basin/Theatre 3°23’17.7”W 06:10 6.3km
CP1 National trust LD3 8LE SO 024 248 51°54’49.5”N 06:30 CP1 – CP2
car park 3°25’08.7”W 08:30 3.7km
– Cwm Dwdi
CP2 Pen y Fan No access SO 012 215 51°53’02.9”N 07:30 CP2 – CP3
3°26’10.8”W 13:11 4.6km
CP3 Pentwyn CF48 2UT SO 047 157 51°49’54.8”N 09:30 CP3 – CP4
reservoir 3°23’03.5”W 14:56 5.1km
(note, also
acts as CP5)
CP4 Talybont forest CF48 2UT SO 055 174 51°50’44.4”N 10:30 CP4 – CP5
3°22’34.6”W 18.06 12.6km
CP5 Talybont LD3 7JD SO 115 225 51°53’39.2”N 13:00 CP5 – finish
3°17’17.0”W 20:24 10km
Finish Canal LD3 7EW SO 046 282 51°56’38.7”N 16:00
basin/Theatr 3°23’17.7”W 00:00
Elevation profile
Great StridesTM Brecon Beacons I Walkers pack 6
Health & safety at the event
Advised kit list
Items Who Necessity
Fully-charged mobile phone All Vital
Battery pack for mobile phone All Vital
Contact numbers for guides & base Team Leader & Support Driver Vital
Contact numbers for rest of team Team Leader & Support Driver Vital
Route map Team Leader & Support Driver Vital
Checkpoint list Team Leader & Support Driver Vital
Personal supply of water All Vital
Personal supply of food All Vital
Stocks of water & food Support Driver Vital
First aid kit Team Leader & Support Driver Vital
Sun protection All Vital
Ground mat Support Driver Optional
Camping chairs Support Driver Optional
Parasol/sun shade Support Driver Optional
Head torches All Important
Compass Team Leader Important
Plasters All Recommended
Lipbalm with SPF All Recommended
Spare socks All Important
Extra clothing All Important
Baby wipes/tissues All Recommended
Rubbish bags Team Leader & Support Driver Vital
Petrol can Support Driver Vital
Isotonic drinks Support Driver Recommended
Energy gels Support Driver Optional
Waterproof outer layers Support Driver Recommended
Please take the time to read the country side code & the
canal and river trust towpath code before the big day.
Countryside code
https://assets.publishing.service.gov.uk/government/
uploads/system/uploads/attachment_data/file/701188/
countryside-code.pdf
Canal and river trust towpath code
https://canalrivertrust.org.uk/news-and-views/our-
campaigns/share-the-space-our-towpath-code
Great StridesTM Brecon Beacons I Walkers pack 7
Clothing Each team is advised to have a short (
Medical
First aid kit
Each team member should have a basic first aid kit containing the following:
Item Qty Remarks
Scissors 1 pair
Antiseptic wipes 10
Compeed blister plasters 12 blister plasters
(assorted sizes)
Zinc oxide tape 1 roll This is available over the counter, and is used to
tape feet to prevent blisters.
Microlin tape 1 roll This is available over the counter, and is used to
tape feet to prevent blisters.
Dioralyte 4 sachets
Paracetamol 6 tablets suggested.
Small pot vaseline 1 To be used to treat chafing.
Small bottle talcum powder 1 To prevent chafing of feet/toes.
Self-adhesive dressing strip 1 ‘Sticking plaster’ strip.
Space blanket 1 To be used in the event of a member of your team
exhibiting signs of hypothermia, while waiting for
assistance from emergency services, who should
be contacted straight away.
Blisters and chaffing Toughen up! Walk around barefoot as much as
We have a whole host of top tips to help you avoid possible to toughen up the skin on your soles.
or deal with the dreaded blisters! Getting a blister If you develop a blister whilst training resist the
along the route will hinder your progress and can urge to pop it, allow it to heal naturally and rest.
even be the reason some people cannot complete
the walk, so take appropriate measures to dodge If you get a blister during the walk, use rubbing
them. alcohol on it and allow it to dry naturally, don’t
pop it, apply antibacterial cream and cover with
Wear in your boots! Wear your boots as much as sterile gauze. Add padding to reduce friction (ie
possible, on training walks and everywhere compeed).
in between.
Have a spare pair, in case you get one pair wet
or they sustain damage. A different pair of boots
will alternate pressure points on your feet too.
Carry a blister pack. Compeed are good but you
should also carry gauze, a small pair of scissors,
medical wipes, tissue to dry moisture and
medical tape.
Get to know your feet. Some people prefer to
talc their socks to keep their feet dry while others
prefer to use petroleum jelly on pressure points.
Figure out what works best for you during your
training walks.
Wear two pairs of socks. Previous participants
find a thin pair next to their skin adds an extra
layer of prevention from rubbing.
Tape your toes! Taping your little toe to the one
next to it can help prevent blisters and can
aid balance.
Great StridesTM Brecon Beacons I Walkers pack 9Toenail care
It has been known for walkers to lose a toenail after the event, this is just
where boots have rubbed against their toes. The effects aren’t permanent, but
you can reduce the risk of this happening by cutting your toenails before the
event and making sure they are effectively padded throughout the walk.
Chaffing is most common in the inner thigh, Exhaustion
groin, armpits and nipples as a result of friction
between skin and clothing. It can cause huge You may be running on empty by the end of the
discomfort and make your walk not much fun at walk, if not for some time before. Endurance
all. Here are some things you can do to training and diet are the only two
prevent it: preventions available.
Hydration! Taking on plenty of water will help
keep your sweat glands producing. When they You should not carry out any arduous endurance
stop and sweat dries on your skin it forms small training during the last 10 days before the walk
salt crystals that can increase friction. (you will not improve your fitness at this stage
Dig out the cycling shorts! A tried and tested and should be concentrating on maintaining your
method to reduce friction from clothes is to wear current levels).
skin tight clothing. A high carbohydrate diet would be appropriate
Smear Vaseline on any areas of chaffing to ease for the last 1–2 days. However, it is much better
the symptoms. Tape up nipples to avoid rubbing. to keep eating during the event than pile on the
pounds just before! Reduce your alcohol intake
Avoid cotton as this doesn’t draw moisture away during training (and avoid binge drinking!).
from your body effectively enough. Instead opt
for synthetic clothing, such as our technical Eat pasta the night before the walk.
t-shirts! During the walk you must keep your energy
levels up. You will need a colossal calorie
intake. Therefore, keep eating high-carb,
easily digestible foods such as the snack bars
previously recommended and bananas along
with good ‘real food’ like sandwiches at the
stops – you will be pushed to overdo it! But avoid
energy boost gels.
Great StridesTM Brecon Beacons I Walkers pack 10Hypothermia (aka exposure) Hyperthermia (aka heat exhaustion/
exertional heat stroke)
Hypothermia is a life-threatening condition. It
can afflict healthy, fit people in relatively mild Hyperthermia is a life-threatening condition. It can
conditions. Early recognition and treatment afflict healthy, fit people in relatively mild conditions.
are essential. It occurs when the body’s core Early recognition and treatment are essential. It
temperature starts dropping. occurs when the body’s core temperature rises out
of control.
Symptoms include:
Symptoms include:
Shivering: generally slight but constant, then
Excessive sweating (early).
becoming more pronounced. Will eventually
stop (after around 20 minutes of severe Flushed, dry skin (later).
shaking), although this is a very bad sign.
Parched mouth.
Extremities very cold/clammy to the touch.
Skin hot/dry to the touch.
Absence of vein definition in arms/wrists.
Pin-pointed pupils.
Vomiting.
Nausea/diarrhoea/confusion/loss of speech/
Excessive urination. unconsciousness.
Dilated pupils.
Hyperthermia can be avoided by:
Slurred speech/lack of comprehension.
Not overdressing – this includes removing warm
Hypothermia can be avoided by: clothing when you start walking after halts.
Wearing dry clothing, particularly next to the Removing your hat/unzipping your jacket when
skin. Clothing that is soaked through will you start feeling warm.
cause you to lose body heat. Maintaining normal hydration and rest periods in
hot conditions.
Putting on a hat if you start to feel cold.
Putting on a fleece or other warm top as To treat hyperthermia, you must lower the
soon as you stop moving. sufferer’s core temperature.
Remove excess layers of clothing but do not
To treat hypothermia, you need to raise the unclothe.
sufferer’s core temperature. The first step, where
possible, is to get them into dry clothing (this Gently soak their shirt and then fan them,
does mean removing all wet clothing!). shading them from the sun.
Administer sips of water.
Warm food and sweet, warm (rather than
scalding hot) drinks should be given if possible. Keep them talking.
Keep them talking. If symptoms are severe, the In all but very mild and short-lived cases the
emergency services must be called immediately. emergency services must be called.
Treatment must be administered. Body heat
should be shared by someone who is well. A NB: All heat-injury casualties must receive
space blanket should be used to prevent further medical attention and will not be able to
heat loss. Any hypothermia casualty will not be continue the walk – refer to heat illness chart
able to continue the walk. on page 13.
Sufferers can go through a phase of being very
compliant. If you suspect someone of suffering from
hyperthermia do not simply ask them questions
to which ‘yes’ or ‘no’ might be an answer – try to
engage them in conversation and check physical
indicators closely. Especially when there is any
sort of breeze, and after dark. Administer slowly.
If symptoms are other than mild it is unlikely that
food/drink will stay down. Vomiting will reduce the
core temperature still further.
Great StridesTM Brecon Beacons I Walkers pack 11What to do if you cannot use a phone
What to do in an emergency Make it easy to send a text to emergency services.
Text ‘register’ to 999 now and follow the simple
Seek help. Call 999 in the event of an instructions – that’s it! A text will often get through
emergency. In case of accident make a note of when a call can’t and there’s no battle to hear. In an
all relevant details: emergency, contact the emergency SMS service by
Location (grid ref if possible). texting 999. Your message should include ‘Police’,
details of the incident and location.
Name, gender and age of casualty.
Nature of injuries or emergency. Summer Guide Mountain Rescue
www.mountain.rescue.org.uk/assets/files/
Number of people in the party.
downloads/VartaSpringSummerGuide.jpg
Your mobile phone number.
Your team trackers have a built in SOS function,
If you require mountain rescue you must to activate simply press the SOS button on the
request ‘police’ then ‘mountain rescue’ side and this will send an alert to Event Control.
Give all your prepared details of You may get better signal on higher ground so if
the incident. you can, look for a hill or ridge.
Do NOT change your position until Use the following recognised distress signals to
contacted by the rescue team. alert anyone nearby that you need urgent help:
If you have to make a further 999 call,
repeat this procedure: www.mountain. 1) Blow six blasts on a whistle, repeating after a
rescue.org.uk/stay-safe-out-there/in-case- minute’s gap.
of-emergency).
2) Wave bright clothing above your head.
Ensure you and your team are in no
further danger. 3) Wave your torch up and down.
Make an initial assessment of the situation
and any injuries then apply First Aid As a last resort two people should head to the
as necessary. nearest checkpoint or habitation to raise the
alarm. Keep checking mobile signal and do not
Ensure at least one person remains with the leave the casualty alone. If you are unsure of your
casualty at all times. location head for the last checkpoint you passed.
Navigation
There will be signs and guides on the route to help
What to do in a non-emergency you in tricky areas, but you should not rely on these.
All our guides out on the route are fully qualified We will send you a map for the route which you
first aiders, if there is an injury present that you should study carefully.
cannot treat with your own supplies but does not
require urgent medical attention please notify event Terrain
control immediately so that they may dispatch The route uses established footpaths but there may
a guide to your location for assessment and/or be sections when you need to cross roads, walk
treatment. Make sure your walker is out of the through forests, over stony ground and everything
weather conditions and is at a stable temperature in-between so get used to a varied terrain.
with plenty of water and energy-providing snacks. Checkpoints
We have included some advice on treating basic We provide all support drivers with details
injuries and a suggested list of first-aid supplies for of checkpoints including postcodes (nearest
you to carry. available), an address, the OS coordinates as well
as some Google Earth images to help your drivers
find the checkpoints along the route.
Compasses
You will possibly veer off route at some point, in this
instance you will need to be familiar with how to
use a compass. We will be tracking your progress
on the day and will call you if we see you are going
off-route.
Great StridesTM Brecon Beacons I Walkers pack 12First aid heat illness treatment guidelines
Symptoms: agitation, nausea, vomiting,
cramps, disturbed vision, dizziness, confusion
Signs: staggering, loss of coordination,
collapse, loss of consciousness
*All personnel engaged in the
activity should stop if the
Stop activity *
operational environment allows.
Lie the casualty down in the shade
Elevate feet if conscious
Strip casualty to underwear
Sponge or spray casualty with cool
water and fan the skin
Yes Is the casualty conscious? No
Give water to drink Place the casualty in
the recovery position
Evacuate to medical care
as quickly as possible
Great StridesTM Brecon Beacons I Walkers pack 13Initial treatment of hypothermia under field conditions
Reduce environmental influences
Remove wet clothing
Lie on insulating surface
Cover with blankets
No Is the casualty shivering? Yes
Hypothermia is moderate/severe Hypothermia is mild
Is the casualty conscious? No Re-warm passively
Yes Are there signs of life? Evacuate when warm
Yes No
Start CPR only if it
Handle gently to avoid
can be maintained
causing heart failure
during evacuation
Continue passive rewarming
Evacuate to hospital
Great StridesTM Brecon Beacons I Walkers pack 14Local accommodation
Hotels
Name: Website:
The Grange Guest House www.thegrange-brecon.co.uk
22 The Watton, Brecon, Powys, LD3 7ED 01874 624 038
Borderers Guest House www.borderers.com
47 Watton, Brecon, LD3 7EG 01874 623 559
Ty Helyg Guest House, www.tyhelygguesthouse.co.uk
The Watton Brecon LD3 7EG 01874 623 321
The Lodge Brecon, www.thelodgebreconbandb.co.uk
Llanfrynach Brecon LD3 7AJ 01874 665 714
The Coach House, www.coachhousebrecon.wales
Orchard Street Brecon LD3 8AN 01874 623 464
The Castle of Brecon, www.breconcastle.co.uk
Castle Square Brecon LD3 9DB 01874 624 611
The George Hotel, www.thegeorgehotel-hotel.business.site
George Street Brecon LD3 7LD 01874 623 421
Peterstone Court, www.peterstone-court.com
Llanhamlach Brecon LD3 7YB 01874 665 376
Great StridesTM Brecon Beacons I Walkers pack 15cysticfibrosis.org.uk © Cystic Fibrosis Trust 2018. Registered as a charity in England and Wales (1079049) and in Scotland (SC040196). A company limited by guarantee, registered in England and Wales number 3880213. Registered office: Cystic Fibrosis Trust, 2nd Floor, One Aldgate, London EC3N 1RE.
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