KOKODA HANDBOOK YOUR GUIDE TO PREPARATION - AUSTRALIA'S TOUGHEST TEAM ENDURANCE EVENT - Kokoda Challenge
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KOKODA HANDBOOK
YOUR GUIDE TO PREPARATION
AUSTRALIA’S TOUGHEST TEAM ENDURANCE EVENT
THE KOKODA VALUES
ALWAYS REMEMBER WHAT THIS EVENT IS ALL ABOUT...
COURAGE,
ENDURANCE,
MATESHIP &
SACRIFICE.
Our events are designed to keep the Spirit of Kokoda alive and to help instill the Kokoda
values within our community. These values should always remain your biggest priority
when training and participating in the Kokoda Challenge.
Never leave a team mate behind! Getting to the finish line on your own is not going to
feel as amazing as getting to the finish line as a solid team of loyal mates.
OUR EVENTS
A SNAPSHOT OF OUR EVENTS
GOLD COAST
96KM IN 39 HOURS - OPEN TEAMS AND STAN BISSET SCHOOL CUP
48KM IN 33 HOURS - OPEN TEAMS AND JIM STILLAMN SCHOOL CUP
BRISBANE
48KM IN 20 HOURS - OPEN TEAMS AND BURT KIENZLE SCHOOL CUP
30KM IN 9 HOURS - OPEN TEAMS AND CLARRIE MEREDITH SCHOOL CUP
15KM IN 9 HOURS - OPEN TEAMS AND GEORGE PALMER SCHOOL CUP
MELBOURNE
30KM IN 9 HOURS - OPEN TEAMS AND PETER HOLLOWAY SCHOOL CUP
15KM IN 9 HOURS - OPEN TEAMS AND ALAN KANGA MOORE SCHOOL CUP
BRISBANE
15, 30 & 48KM
6-7 JUNE 2020
GOLD COAST
48 & 96KM
18-19 JULY 2020
MELBOURNE
15, 30 & 48KM
22-23 AUGUST 2020
BUSHWALKERS CODE OF CONDUCT
BUSHWALKER’S CODE OF CONDUCT
The Kokoda Youth Foundation values the environment. All of our Challenge events are environmentally friendly but we need your help to keep them that
way! The best way to protect and preserve the beautiful environment is to tread softly and take out what you bring in. Please always respect local
residents by not crossing onto private property, keeping noise levels to a minimum and following the Bushwalker’s Code of Conduct. If you enjoy the
pleasures of bushwalking, you have a big responsibility to preserve the natural landscape for the enjoyment of future generations. This guide will enable
you to enjoy the bush without leaving your mark.
1 TREAD SOFTLY 2 WATCH YOUR 3 PACK IT IN,
PACK IT OUT
SAFETY
Use existing tracks. Don’t create new ones and Know what to do in emergencies. Rescue Don’t carry glass bottles and jars, cans, drink
don’t cut corners as this creates unsightly damage operations often cause serious damage so take cartons lined with foil or excess packaging. If you
that leads to erosion. Wade through waterlogged care to avoid the need for rescue. Acquire can’t resist carrying such things, don’t leave them
sections of tracks (don’t create new tracks around knowledge of First Aid so you know how to handle in the bush. Remember, if you carry a full
them). Walking on the edges increases damage illness and injuries. Carry clothing and equipment container in, you carry the empty one out.
and causes confusion about which is the right to suit the worst possible conditions you are likely Remove all your rubbish including food scraps,
track. Except in tough terrain, wear lightweight, to encounter. Carry a mobile phone, but use it papers, plastic, aluminium, foil and empty
soft soled walking shoes, boots or joggers rather only for summoning aid in an emergency. containers. Don’t burn or bury rubbish. Burning
than heavy boots. creates pollution and buried rubbish may be dug
up and scattered by animals. Digging also disturbs
the soil, causing erosion and encouraging weeds.
Carry a plastic bag for your rubbish. If you find
4 KEEP WATER
5 BE HYGIENIC litter left by irresponsible people along the track
or around a campsite, please remove it. Show you
PURE care for the environment, even if others don’t.
Wash at least 50m from the edges of lakes and Increasing cases of Gastroenteritis (diarrhoea and
streams and scatter the wastewater so it has a vomiting) and Giardia (a human bacterial parasite
chance to filter through the soil before returning
to the stream. Prevent soap, detergent or
which causes chronic diarrhoea) in many high use
areas are thought to be due to human faecal 6 PROTECT PLANTS
AND ANIMALS
toothpaste from getting into the water source. waste. To avoid these diseases, please follow
Similarly, when washing cooking utensils, don’t let these guidelines at all times , no matter how tired
oil and food scraps get into the water supply. and exhausted you may feel. Use toilets wherever Try not to disturb wildlife. Remember you are the
possible. If this is not possible bury your faecal tresspasser. Give snakes a wide berth and leave
waste at least 100m from campsites and them alone. They have more right to be there
watercourses and as far away from tracks as than you do. Watch where you put your feet and
possible in a hole at least 15cm deep using a walk around delicate plants. Don’t feed birds and
trowel or stick. Make sure all waste is covered animals around campsites or they may become
properly to aid decomposition and discourage pests. Unnatural food can be harmful to many
animals. Wait until you get out of sensitive areas species.
such as caves and canyons before defacating or
urinating. Carry out things that won’t easily
decompose, such as used tampons, sanitary pads
and condoms. Carry a lighweight plastic trowel or
a large aluminium tent peg to make digging easier.
7 BE COURTEOUS
TO OTHERS
The sound of radios, mobile phones and similar
devices is out of place with the natural
environment. Leave the electronics at home. For
information about mobile phones visit
kokodachallenge.com. Ensure your activities don’t
disturb or offend others. Leave gates and slip rails
as you find them. Respect the rights of the land
owners and managers. In national parks, abide by
plans of management.
YOUR ENVIRONMENTAL FOOTPRINT
Protect our environment from weeds, spores and pathogens
A single weed seed or spore There are a few easy steps
from a bacteria or pathogen which can be taken to prevent
can overrun native plants and or minimise the spread of Thoroughly check your footwear, equipment and vehicles
destroy native animals’ habitat. seeds and pathogens: CHECK: for soil, seeds and mud before you walk.
Weeds and pathogens can Before you leave home, make Clean your boots, equipment and vehicle before you leave
easily be transported in soil and sure you have clean walking CLEAN: and upon your return.
on clothing and equipment. clothes, footwear and
equipment. Brush off dirt and Preferably apply a disinfectant: F10, Phytoclean, Trigene or
Therefore it is essential to take seeds and clean everything DISINFECT: any biodegradable household disinfectant.
care not to spread those from with a recommended
one training area to another, disinfectant, paying special Completely dry your boots, vehicles and equipment
e.g. when you are training for attention to your footwear. Dry DRY: before use at another location.
the Kokoda Challenge or on the your footwear before re-use at
event itself. a different location.
YOUR SUPPORT CREW
96km
& 48km
only
THE BEHIND-THE-SCENES SUPPORT THAT IS CRUCIAL TO YOUR TEAM’S SUCCESS
If you are participating in a 96km or 48km event, you are required to have a support crew.
Support crew are vital to your team’s success and are an integral part of any successful team.
However, it is a big commitment so it is important to make sure you enlist people who not
only have the time to be available on the weekend, but also the enthusiasm to keep you
motivated and the will to encourage you in the tough times.
To help your Support Crew to help you, please download the
SUPPORT CREW HANDBOOK and pass it on to your team in advance.
NUTRITION
PREPARATION IS KEY TO A SUCCESSFUL KOKODA CHALLENGE, SO
LEARN HOW TO FUEL THE RIGHT WAY!
CALORIES PER HOUR FUELING CHOICES
Consumption should be limited to between • A complete liquid fuel diet is possible to
120 calories and 200 calories per hour. complete the event however most will
The amount will depend on individual feel the need to eat solids. Make solid
differences in size, weight, etc. This is the food the exception, not the rule
amount of calories you can comfortably • Eat small amounts of solid fuel and
digest when your body is under stress. ensure it is kept below 175 calories per
Any more can cause stomach distress. hour
We consider around 590-750ml per hour • Avoid foods which are hard to digest,
to be approximately the right amount. high in saturated fats, sugars etc.
Electrolytes are to the body what oil is to a • Avoid consuming solid foods whilst
car, over this distance is it crucial to take on going uphill
electrolytes in the right format. • We strongly recommend that you avoid
simple sugars, i.e. lollies, chocolates.
What pushes your blood sugars up
THINGS NOT TO DO quickly will also drop quickly, usually
• Make bad fuel choices i.e. take products lower than the original starting point
with simple sugars or take caffeine all day • Seriously think about your caffeine
long. usage (amount and timing). We strongly
• Over consume on calories recommend that if you use caffeine to
• Under or over hydrate lower your intake to 25-50 milligrams
• Not making a fueling plan or practicing it max and use it towards the end of the
course, rather than the beginning.
HYDRATION
IT IS YOUR RESPONSIBILITY TO MAKE SURE YOU STAY HYDRATED
DURING YOUR TRAINING AND THE KOKODA CHALLENGE ITSELF.
Every team member should be carrying 1 litre minimum of water. During the event, please
make sure you are well hydrated before you start , drink regularly throughout the event
and ensure your Support Crew (for 96km and 48km events) are carrying a minimum of 20
litres of water per team. Water refill is available at checkpoints.
COMBATING DEHYDRATION
SIGNS: WHAT TO DO:
• Fatigue If you or a team member experience any of the above
• Dry Mouth symptoms, stop and rest immediately and get fluids
• Body stops producing sweat into your system. If these symptoms persist or worsen,
• Muscle cramps and if the team member is able to do so, make your
• Nausea and vomiting way to the nearest checkpoint immediately for medical
• Lightheadedness or confusion attention. If the team member is unable to move,
• Low or no urine output please refer to the Emergency Procedures to seek
• Skin loses elasticity urgent medical attention.
KEEPING HYDRATED
It takes a delicate balance of minerals, electrolytes
and fatty acids to help you keep the water where it
is needed. Bottom line? Eat lots of healthy fruit and
vegetables to get the minerals you need to achieve
this internal balance! By drinking too much water, you
can dilute your bloodstream to the point where your
sodium levels drop to a dangerously low level.
OVER-HYDRATION
The symptoms of hyponatremia are very similar to
hypohydration so it can be tricky to identify. By taking
water in small amounts gradually throughout the
event, you can avoid over-hydration - you should never
feel ‘full’ of water. Try to also snack on small salty foods
or sports drinks to balance your electrolytes.
GENERAL FIRST AID
FEET CARE AND BLISTERS ITB SYNDROME
Here’s some tips for feet car and blister ITB Syndrome is common complaint for
prevention: Kokodians. It is caused generally from the
• 2 Pairs of Shoes and Socks Tape your feet constant incline and decline of the course
• Keep them dry and swap wet shoes and under fatigue. It is an inflammation which
socks as soon as you can can be relieved by taping just above the knee.
• Tape and Vaseline hot spots as they Taping is best done as early as possible. If
happen you have experienced ITB syndrome during
• Tape over small Blisters, if blisters too training sessions we suggest starting the
big, pop, swab then cover Challenge taped before the pain has begun.
• Keep blistered areas clean and taped
CHAFING MEDICATION & PAIN RELIEF
Chafing is an irritation of the skin caused Pain relief is a common reason for a visit
by repetitive friction, usually generated to the medical tent during events. Even in
through skin to skin contact of multiple the absence of injuries, taxing endurance
body parts. Chafing is usually contracted in events like this can be expected to produce
the inner thighs and inner glutes; armpits discomfort which can be eased through the
and nipples can also develop chafing use of a variety of pain killers. While we
although it is less common. Some tips: don’t condone the use of medication we do
• Change wet clothes as soon as possible realise many are available over the counter
• Try ‘SkinSlick’ available at WildEarth making them options for Kokodians. We
• Tape areas print to chafe beforehand do ask if you intend to use pain relief
• Apply vasoline medication you consult your doctor prior
to the event date on what will work best for
you and how best to consume them. Every
i o & F irst body is different and an adverse reaction,
Phys e s are overuse or a toxic combination due to
r v i c
Aid Se d over misinformation on event day is an easily
e
provid ses
avoided situation.
ur
the co
EMERGENCY PROCEDURES
BE PREPARED!
While training for the Kokoda Challenge you and your team are solely responsible for
your safety and need to take adequate steps to enjoy a safe training experience.
Before entering out into our beautiful mountains, consider the following:
• Consult the Bureau of Meteorology website for weather conditions, forecasts and
warnings - WWW.BOM.GOV.AU
• If training in areas administered by National Parks check their website for latest
conditions, warnings or track closures - WWW.NPRSR.QLD.GOV.AU or the website
of your relevant state agency.
• If an emergency situation arises call 000 or 112 from your mobile.
• NEVER WALK ALONE - get your team together or take friends with you. Stay
together and do not leave the track
• Inform a responsible person outside of your training group with your trip intention
and expected return time. Remember to check in with them on your return as this
person is responsible for alerting authorities if you are overdue. There are also
some wonderful phone Apps that will allow others to track your location – just be
aware of battery use as they can drain your phone.
• Always carry your training route maps and directions as well as a compass.
• Ensure you have packed adequate, water, food, clothing, first aid and equipment
suitable for your chosen session.
TIP - always pack a head torch with you in case you get caught out after dark due
to injury or delays.
• Read the resources in your Competitors’ Area for further information on
hydration, equipment, nutrition, training routes and bush walking etiquette.
THE EMERGENCY+ APP
BE PREPARED!
The Emergency+ App is a MUST HAVE app on your mobile device, both during our
event and for your every day training, hiking and adventuring.
As part of our emergency procedures for events we ask all participants to have
downloaded the Emergency+ app onto the phones they will have during the event.
The Emergency+ app uses the existing GPS functionality of smartphones to enable
callers to provide emergency call-takers with their location information as determined
by their smartphone. Latitude and longitude details are vital to us when trying to
locate you in emergency situations and when you have the app you can easily relay this
information to us or the Emergency service you have contacted. The app includes the
option of calling State Emergency Services (SES) 132 500 or Police Assistance Line (PAL)
131 444 number. The Emergency+ app is available for free download.
W N LO AD
DO
NOW!EVENT EMERGENCY PROCEDURES
DO NOT LEAVE ANY TEAM MEMBERS ON THEIR OWN!
INJURY
If one of your team members requires attention try to move the whole team to the closest checkpoint
(CP), which may be behind you. Each CP will have first aid and communications with the Command
Centre. If an injured team member cannot continue consider the following options.
1. IN THE CASE OF EMERGENCY CONTACT THE COMMAND CENTRE USING THE NUMBER ON THE
BACK OF YOUR RACE BIB
This phone number will only be available during the event and is to be used for emergencies only
to inform the Command Centre of the situation.
2. LEAVE ONE PERSON WITH THE INJURED PERSON
Two other members then continue to the nearest CP. If this is not possible get a passing team to
inform the next CP with your TEAM NAME, NUMBER, INJURIES sustained and 2 CONTACT PHONE
NUMBERS.
IF YOU GET LOST
• Stop, gather the team, STAY TOGETHER and attempt to establish your position from the last
known location.
• TRACK MARKING TAPES ARE LOCATED APPROXIMATELY 100M APART so you may need to back
track to the last marker you have seen. If you have travelled more than a few hundred meters
without seeing a marker you are most likely off course.
• Once you are sure you’ve found the correct path, CONSULT YOUR TRACK MAPS and notes then
continue on.
• DO NOT CONTINUE TO TRAVEL IN A DIRECTION IF YOU ARE UNSURE OF YOUR LOCATION. Call
the emergency phone number and speak with race officials giving your team name, number and
best estimate of your position.
• If you have no mobile phone reception you may need to move your team to a different location
preferably higher ground. Be observant of the course you take, stay on trails and mark your
course in case you need to return the way you have travelled.
• ATTRACT THE ATTENTION OF ANY TEAMS IN YOUR AREA BY LOUD CALLS OF ‘HELP’ at regular
intervals. USE YOUR WHISTLE – the international distress signal is three loud blasts repeated at
regular intervals.EVENT EMERGENCY PROCEDURES
DO NOT LEAVE ANY TEAM MEMBERS ON THEIR OWN!
IN CASE OF FIRE
If you spot a fire or smoke phone the event emergency number if you are between checkpoints and
believe you are in danger. Follow event officials’ instructions and remain at a CP if advised to do so
by officials. If you find yourself trapped on the course, call emergency services on 000 or 112 from
a mobile.
• Try to anticipate the fire’s behaviour and plan the best course of action.
• Don’t try to outrun the fire – move across the front of the fire to the flanks (sides).
• Move downhill – the most intense fire will be at the tops of hills.
• Don’t try to run through the flames unless you can clearly see behind them. This means flames
less than 1 m high and less than 3 m deep. Remain calm and avoid exhaustion – plan your
actions. Move to a low fuel area.
• Find a safe position in a body of water, away from trees and grasses (in clear ground or
previously burnt area)
• Consider protection from radiant heat by placing solid objects between yourself and the heat
source like large rocks or a solid log.
• Get into a wheel rut or depression in the ground and protect your airways. Smoke and hot
gases can cause asphyxiation and burn the inside of the airway. Keep low, breathing into the
ground, to avoid smoke and
hot gases. Cover your mouth and nose with a wet cloth.EXTREME WET WEATHER PLAN Gold Coas
t
Event Onl
y
SPECIFIC TO THE GOLD COAST KOKODA CHALLENGE
In the event of extreme wet weather in the lead up to and during The Gold Coast Kokoda Challenge, the
parking area at CP4 becomes water logged and therefore we are unable to use this as a Support Crew
parking area. There are no other suitable grounds in this area that can park the amount of cars required and
as it is a requirement placed on us by authorities that all cars must be off public roads we have no choice
but to remove Support Crew from CP4. This Extreme Wet Weather Plan will be decided upon as early as
possible but Competitors and Support Crew will be advised via email and Facebook if this Extreme Wet
Weather Plan needs to be actioned. The actioning of a wet weather plan will involve the following changes:
Support Crew for Competitors will be replaced with a box system commonly used in Adventure Racing.
If you are travelling from interstate, then plastic boxes can be purchased on arrival at the Gold Coast.
Suppliers such as Bunnings Warehouse are open until 9pm most week nights.
TEAMS TO PROVIDE: CHECKPOINT 4
• 2 x 50 litre plastic boxes with sealable Event officials and event volunteers will
lids to make them weather proof provide the following for Competitors:
• Mark each box clearly with your team • Your 2 x 50 litre, 20kg max weight boxes
number and name on an A4 size piece of will be made available for each team at
paper – place this paper inside the box Checkpoint 4
facing outwards so that the numbers • Once each team collects their boxes
can be read from the end of the box there will be marquees/undercover
when the boxes are stacked areas with seating close by
• Pack everything inside the boxes into • Hot and Cold Water, Tea and Coffee,
Plastic/Dry bags as an extra measure to Fruit and Hot Noodles or Soup will be
keep things dry provided for each team
• The maximum weight per box is not to
exceed 20kg when fully packed
PACK INSIDE YOUR BOX: ON EVENT DAY:
• All gear required for your team to walk Your two boxes need to be dropped off to
into the night for a lot of teams it will the trucks in the car park at the event start
be dark before they reach Numinbah line at Firth Park between 5.30am and 7am
Hall CP6 – Head Torches will be required and after CP4 closes Saturday evening all
Food and powdered electrolytes the boxes will be transported to the finish
• Water will be provided by the event line for collection by a team member or
officials at Check Point 4 so don’t pack support crew.
water in your boxes
No support crew are to try and access their team at CP4 in this situation unless express permission has
been given by event officials and only for emergency reasons or to collect withdrawing team members. Any
team breaching these rules or support crews trying to access teams along roadways at other locations will
be disqualified.You can also read
