Carrying this kit is a requirement of the Event and forms part of our planning in ensuring reasonable measures are put in place to keep you safe should anything go wrong during this adventurous endeavour. We ask you not to take short cuts or ‘second guess’ our advice. For instance, the carrying of waterproofs is required even if rain is not forecast as a means to prevent cooling down too fast if you get injured in a location that is very exposed to wind – remember you may be very tired and sweaty, and who says the forecast is always right?

The emergency kit is important for several reasons:

  1. It helps you to help yourself should you have a problem.
  2. We are in this together and you may need to assist others if they have a problem.
  3. In the case of an incident our Race Control and Medical teams will make decisions based on the knowledge that you all have this equipment.
  4. Carrying the kit is a requirement for everyone and hence provides an equal and fair challenge.
  5. It is part of our risk assessment process that is shared with insurers. Your insurance may be invalid if you do not follow our advice.
  6. If your lack of kit preparation contributes to making an incident more serious, then you may be avoidably drawing resources from our medical team and the emergency services at the expense of others.
  7. Without the kit you will be unable to complete registration. If during the race you are not carrying the mandatory kit then you will be disqualified and deemed to have not completed the challenge.

Here’s a rundown. We may revise this nearer the time but this should give you an idea:

Trekking or trail running

  • Trail running/walking footwear or lightweight boots
  • Daypack (Ultra running vest or a small backpack – between 10 and 20 litres) is fine
  • Water carrying capacity minimum 1.5l (Bottles, soft flasks or bladder system are all fine – or a combo)
  • Spare evening footwear, such as Crocs
  • Trail running/walking apparel – shorts, technical wicking tee/ base layer, long-sleeved wicking layer, mid-layer (e.g. microfleece)
  • Waterproof upper body and leg cover
  • Buff or similar neck gaiter, and sun hat/cap
  • Spare base and mid layers
  • Socks; consider neoprene and GoreTex, as well as warmer sport socks. Also consider a 2-sock system with a toed liner sock (e.g. ininji) and an outer, cooler trekking sock. We are told our own Rat Race Merino socks are pretty good, too!
  • Blister care kit
  • Bivvy bag
  • First Aid kit
  • Water bottle, and/or cup or Hydration system for rucksack
  • Trekking poles (optional but highly recommended for some of the mountain stages)
  • Headtorch, waterproof to IPX7 standard, minimum 150 lumens + spare batteries or second headtorch

Bike stages

  • Mountain bike (your own or hired)
  • Bike shoes and cleats (optional – hire bikes will be provided with flats but you may substitute with cleats as required)
  • Cycling jersey
  • Cycling shorts
  • Cycling gloves
  • Water carrying capacity minimum 1.5l (as with foot sections – bottles, soft flasks or bladder systems are all fine – or a combo)
  • Bike handpump (provided if you rent a bike from us)
  • Bike multitool (provided if you rent a bike from us)
  • Bike puncture repair kit – to include spare inner tubes, slime (if you use it) or spare CO2 canisters (provided if you rent a bike from us)

We will carry trackpumps with us on  support vehicles also.

Water stages – kayaking

  • Buoyancy aid, paddle and robust sit-on-top kayaks will be provided
  • You should dress in waterproofs and technical wicking undergarments. These can be the same ones you have used on the run stage. Please remember you will be sitting stationary and WILL get wet. Avoid cotton and use technical wicking fabrics
  • If you do have kayaking gear, such as a cag, then please do bring these
  • Sandals, boat shoes or any permeable trainers
  • Gloves suitable for paddling – cycle gloves and neoprene gloves are good for this – Optional
  • A dry bag and/ or waterproof rucksack liner (or a selection of small and larger ones) will be essential to stow gear inside your rucksack to ensure it does not wet on the rafts or kayak

The raft and kayak stages are not huge. Indeed the kayak stage is at the end of the whole event. You want to avoid the discomfort of the full leg totally soaking you for afterwards, but temper this with the fact that you really are not on the water for that long. Bottom line” Try and wear quick-drying gear or stuff you can get wet and then discard and change into other clothes. There will always be the option to access your support bag after these sections.

Night time gear

  • Sleeping bag
  • Sleeping liner
  • Small travel pillow (or stuff clothes in a drybag)
  • Ear buds
  • Toiletries


  • Casual clothing for use in evenings and transit stages
  • General trekking trousers and robust outdoor footwear are recommended just given the type of trip we are on
  • Towel – travel micro towel or full-size
  • Bandana, Buff or similar
  • Personal toiletries including any personal medication required
  • Multitool or penknife
  • Reading material
  • Smart Phone with OS Maps App or Viewranger downloaded
  • Power bank for mobile phone
  • Charging cables for phone and other personal devices


There are 3 bags to be considered for this journey.

1.) You will be able to leave a ‘transition bag’ with us each day which has  warm/ spare/ casual/ dry clothes available when you interact with us at transitions, so you do not need to carry this with you the whole time. This will also contain any specific items that you will need for the upcoming section – be that bike, foot or kayak. It can also carry scooby snacks, charging devices, towels and other items that you may need over the course of the day but that you do not wish to carry with you at all times. This bag can be any type of bag (but please, no carrier bags!) A small duffel of rucksack is ideal.

2.) General ‘overnight’ bag (recommended: Holdall or duffel) for spare and general kit. Please go for a MAXIMUM size of around 60 litres and no more than approx 15kg pls. This bag will go forward each day to the overnight location so you will not see this bag until you arrive at that location

3.) Daypack. This is the bag you will carry with you on the foot stages. It should contain the mandatory kit, spare clothes, food and water. For the bike sections and kayak sections you do not need to take your daypack, but we will insist that you do have the mandatory kit on you, so if choosing not to take a bag, you will have to stow this gear in pockets, saddle bags and the like.

Kit that we will NOT be using/taking

Helmets, ropes and climbing gear.

Our highest technical grade of ground will be light scrambling – possible use of hands to steady ourselves.

How to train

For an undertaking of this nature, it’s a lot of foot travel and some heavy days on the bike. Plus there is of course some paddling (although we would not worry too much about those sections in terms of general conditioning). Remember, it is not a race. If you have a good base and plan for success in doing the distance and being on your feet and in the saddle, you’ll be fine. Slow and steady. A robust endurance base is what you need, not speed or heroics. Run and hike, and, if you can, gat a good few longish bike days in.

General fitness and endurance will carry you through; and a good propensity to dealing with weather, whatever that may throw at us. There is no training plan as such therefore. Go at your own pace, front up to several hours for 5 back to back days of repetitive exercise and train to that. And you’ll be OK. Know your limits and enjoy the running, trekking, paddling, riding and enjoy the mountains. It is not a race.

We will be publishing a 6 month training plan at that juncture, 6 months prior to the challenge commencing.

Your leader

For this trip, you are in the very best of hands. The trip will be led by Rat Race founder Jim Mee, who has completed this challenge himself as part of the Rat Race Test Pilot scheme and who created this concept. Jim has organised over 500 events and led expeditions on 6 continents (and Wales!). Jim is ably assisted by Ross Worthington and the RAW Adventures team, who will provide local guiding, logistics and safety support services.