Walking Expedition Preparation Guide
We have put together this guide to help you prepare for your DofE Expeditions. Please take time to read the information inside. The better prepared you are the more comfortable and enjoyable your expedition will be.
If you have questions you may find the answer on the frequently asked questions page of our website www.azexpeditions.com/faq. If you need further advice please contact us.
01981 550 433 [email protected] www.facebook.com/AtoZExpeditions | @AtoZExpeditions www.azexpeditions.com Expedition Preparation
Kit and packing Boots Make sure that you have got, or can borrow, all of the kit on Break in your boots so they are comfortable for your the personal kit list. If you need to buy any kit, you will get expedition, even if you have worn them before. This 15% discount at Cotswold Outdoors, local outdoor shops means wearing them and walking in them frequently before may also offer a discount. the expedition. Boots that are not well broken in will give you blisters. To help keep costs down we have also secured a 25% discount with Hi-Tec walking boots. Orders can be placed online using discount code DOE25 at www.hi-tec.com/uk YOU SHOULD BRING Be aware that not all boots sold by Hi-Tec provide sufficient support, avoid MID height boots! It is also worth looking at YOUR PHONE, BUT FOR what’s available in supermarkets as they often sell good value EMERGENCY USE ONLY fleeces and gloves.
Practice packing your rucksack with everything you need. Mobile Phones Fill your water bottle and put all of your waterproofs into We recommend you bring your phone, but for emergency use your rucksack. On a hot day you will be carrying rather than only. Please remind your friends and relatives not to call you or wearing most of your clothes. expect to hear from you during the expedition.
Ensure that your kit will stay dry by packing everything in Weather plastic bags and using a rucksack liner. This will help you to You need to bring all of the items on the kit list regardless of stay organised too. the weather forecast. A dry forecast doesn’t mean you can leave your waterproofs at home. In addition to your personal kit and food, you will each have to carry roughly 2kg of group kit. We will issue groups with tents, However we do suggest you check the weather forecast stoves, first aid kits, group shelters and maps at the start of before your expedition. Knowing what to expect may help the expedition. So make sure you leave plenty of space in you to decide whether to pack more sun cream or an extra your bag. warm fleece.
As a guide you should be aiming for a fully packed rucksack Ticks with group kit, personal kit, food and water to weigh around If on return from your expedition you discover a tick bite, visit 15kg. The lighter your bag is, the more you will enjoy your our website for information on safe tick removal techniques expedition. If your bag is too heavy you will struggle to lift it let and aftercare. www.azexpeditions.com/ticks alone walk with it for hours. Food Look out for further top tips Visit your local supermarket to research suitable expedition food; look for lightweight and dehydrated food with minimal on our Facebook page packaging. or Twitter feed! Get together with the other people in your group and plan the menu for your expedition. The guidelines at the back of this @AtoZExpeditions booklet will help you with this. www.facebook.com/AtoZExpeditions
Your menu should include breakfast, lunch, and dinner, snacks and hot drinks. Decide what each person in your group is responsible for bringing and make a shopping list.
You can order expedition meals from A to Z Expeditions if you want to include these in your menu. The deadline for orders is 7 days before the expedition. www.azexpeditions.com/expedmeals Fitness Do as much walking as possible. If you get a chance, head into the countryside or visit a park. Practice walking in your boots with your rucksack, gradually increasing the weight as your fitness improves.
T: 01981 550 433 Pantone 7491 C KitKit List List - Personal- Personal 100%
Pantone 439 C 100% We will provide each group with tents, stoves, maps, first aid kits and group shelters, however you need to provide your We will provide each group with tents, stoves, maps, first aid kits and group shelters, however you need to own personal kit for the expidition. provide your own personal kit for the expedition. Pantone 439 C 65% AllAll the itemsitems listed listed are are essential, essential, if you if doyou not do bring not thebring correct the correctkit you will kit notyou be will able not to takebe able part toin thetake expedition. part in the For expedition.example if you For forget example your waterproof if you forget jacket your or trouserswaterproof you willjacket not orbe trousersallowed to you start. will not be allowed to start.
Pantone 439 C Waterproof jacket and trousers • Thick fleece. 35% Waterproof jacket and trousers • Walking trousers (NOT jeans or cotton tracksuit bottoms). • Walking trousers (NOT jeans or cotton tracksuit bottoms). •• Both Both areare essential.essential. • Walking socks. • Walking socks. •• They They must must bebe waterproof.waterproof. Ensure theythey have taped seams to • Woolly hat, sun hat and gloves: (even in summer it can get to stop the water leaking through, you can check this by • Woolly hat, sun hat and gloves (even in summer it can get stop the water leaking through, you can check this by looking very coldcold, on particularly the hill and at atnight; night; likewise likewise you you can can get get sunburnt in at looking the seams at the on seams the inside. on the Storm inside. flaps Storm over flaps the overzips the will zipsalso March, even in Wales!) help. will also help. • sunburntIf you want in March,to wear even fresh in tops, Wales!) underwear and socks each day •• Jackets Jackets mustmust have a hood.hood. • Ifthen you you want will to needwear tofresh bring tops, extra underwear clothing, and but socksthis will each add day to then you will need to bring extra clothing, but this will add to •• Lightweight Lightweight ‘Mac“Mack in in a aSac’ Sack” style style waterproofs waterproofs are are not not suitable as the weight of your rucksack so think carefully about how many the weight of your rucksack so think carefully about how many they suitable will notas they keep will you not dry. keep you dry. spares you need. spares you need. WalkingWalking boots Spare clothing to sleep in and for emergencies Spare clothing to sleep in and for emergencies •• Walking Walking shoesshoes, or approach trainers areshoes NOT or suitable,trainers are neither NOT are suitable, fashion Spare clothing must be carried and kept dry at all times. If you boots neither such are asDM’s Timberlands or other fashion or DM’s. boots. Spareget wet clothing during mustthe day, be carriedyou will and need kept dry dry clothes at all times.to wear If inyo campu get wet during the day, you will need dry clothes to wear in •• You You MUST MUST havehave properproper walkingwalking boots thatthat covercover thethe ankleankle or at the end of your expedition. This list is the minimum required bone bone inin orderorder toto provideprovide enough support forfor walkingwalking onon rough rough campfor an orexpedition: at the end of your expedition. This list is the minimum terrain terrain with with aa heavyheavy rucksack.rucksack. required• Spare basefor an layer. expedition: •• Check Check thatthat theythey havehave aa goodgood sole and heel. •• Spare basewarm layer. jumper (fleece ideally). •• The The boots boots shouldshould be waterproof. Either by liner/membrane oror •• Spare warmpair of jumper trousers (fleece (NOT ideally).jeans or cotton tracksuit bottoms). leather leather with with waxwax applied.applied. •• SpareChange pair of ofunderwear. trousers (NOT jeans or cotton tracksuit bottoms). • Give yourself time to break them in so that they are • Spare pair of socks. • Give yourself time to break them in so that they are • Change of underwear. comfortable. comfortable. Walk in them as much as possible beforebefore the • Spare pair of socks. theexpedition. expedition. Navigation tools and other things you may need • Make sure they are always done up properly. Laces can easily Compass • Make sure they are always done up properly. Laces can Navigation tools and things you may need while get easily caught get caught causing causing you to youtrip toand trip injure and yourself.injure yourself. walking.• Silva compasses are very reliable. We suggest the ‘Ranger’ or Compass‘Expedition’ models. • Silva compasses are very reliable. We suggest Ranger 3 Watch or Field 7. • A cheap digital watch is ideal. The stop watch function is very handy for timing while you walk, so you can work out Watch distances. An alarm can be useful in the morning.
•• ADon’t cheap rely digital on your watch mobile is ideal. phone, The you stop need watch a separate function watch.is very handy for timing while you walk, so you can work out distances. An alarm can be useful in the morning. Pen and paper 7 •• Don’tEssential rely foron makingyour mobile changes phone, to routeyou need plans, a separate taking notes watch. for 4 your Expedition Aim and writing down important information in Pencase and of paper an emergency. ClothingClothing •• EssentialA good, practical for making pen changes for use onto route expeditions plans, takingis the Staedtlernotes for YouYou shouldshould look for items which areare warm, quick-dryingquick-drying and and light. yourfine liner.Expedition They Aimare andwaterproof writing anddown can important be used information on laminated in light. casesurfaces of an or emergency. maps. Lots of layers are much better than one thick top. Thermal base layersLots of and layers fleeces are much are best.betterDO than NOT one wear thick jeans top. orThermal thick cotton base WhistleWhistle hoodieslayers and and fleeces avoid allare other best. cotton Do not items. wear When jeans itor gets thick wet cotton cotton •• Needs to be loudloud enoughenough toto attract attract attention attention in in case case of of becomeshoodies and very avoid heavy, all doesother notcotton dry items quickly if possible. and will not When keep it you an emergency. warm.gets wet cotton becomes very heavy, does not dry quickly and will not keep you warm. MobileMobile phonephone Clothing to walk in •• For essential calls only, not for callingcalling homehome, or taking for listening •Clothing Underwear. to walk in tophotographs music. or listening to music. •• Thermal Underwear. base layer. •• Make sure it is fully charged andand hashas sufficientsufficient calling calling credit. credit. • Thin fleece. • Put it in a plastic bag to keep it dry. Jacket pockets leak – don’t • Thermal base layer. • Put it in a plastic bag to keep it dry, jacket pockets tend • Thick fleece. rely on them. • Thin fleece. to leak.
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www.azexpeditions.com Money Eating utensils • Coins for payphones. The minimum fee at many call boxes • Spoon. You can usually prepare and eat all of your expedition is now around 60p so bring a selection of coins to cover this. food with a spoon. Knife and fork are optional. There may not be mobile signal in all areas. • Bowl. • In an emergency you can always dial 0800 (REVERSE) to make • Cup for hot drinks. a reverse charge call. • Small amount of spending money, there may be an opportunity Matches and lighter to purchase snacks, drinks and ice-creams at the end of your • Bring both or whichever you find easiest to use. expedition or during the journey to and from the expedition • Pack these in a plastic bag to keep them dry. area. Washing up and rubbish Sun cream • Bring a scrubber and a small amount of washing up liquid to If you are walking all day you will need sun cream to avoid getting clean your pans. Brillo pads are good as they have soap burnt, even when it is cloudy. Don’t get caught out. inside them. • Bring plastic bags for your rubbish. Personal medication and blister kit • Remember to pack any personal medications that you use Insect protection eg. hayfever medication, epipen, asthma inhaler. • Insect repellent is useful for protecting you from midges, • Your group will be issued with a group first aid kit but you mosquitos and ticks. should carry your own blister kit containing blister plasters • A midge head net is essential for all Scottish and Welsh (Compeed) and zinc oxide tape. expeditions as well as other expeditions in wild country between May and September.
REMEMBER TO PACK ANY Personal toiletries • Toothbrush, toothpaste (consider sharing a tube between the PERSONAL MEDICATION group), tissues or toilet paper, wet wipes and antibacterial hand wash. THAT YOU USE • Ear plugs are also handy to help you sleep better. Sleeping kit Optional extras Sleeping bag These items are not essential, but will make your expedition more • For the majority of our expeditions we recommend 3 season comfortable and enjoyable. However think carefully about what (comfort rating of minus 5 degrees). It can be very cold at night you want to bring as they will add to the weight you have to carry. even in summer. • Compare down and synthetic. A down filled bag will be warmer Walking poles for its size, but is no use if it gets wet. A synthetic bag is bulkier • Great for helping you balance and for taking some of the weight but will provide warmth even when wet. off your legs. Should be used as a pair, not just one pole. • Use a stuff sack or compression bag to pack and compress your sleeping bag for packing. Sleeping bag liner (optional) • Then pack it in a waterproof bag – stuff sacks are not • A sleeping bag liner will add extra warmth and is easy to waterproof. wash between expeditions. Silk liners are the best as they are lightweight and warm, but they are expensive. Cotton liners are Sleeping mat cheaper but bulkier and not quite as warm, so it’s worth looking • Essential for keeping you warm when you sleep. at the options carefully before buying. • Foam mats are cheap and lightweight but bulky. Inflatable mats (Thermarest) are heavier but they pack down better and can Camp footwear (optional) be more comfortable. Care needs to be taken when using an • You should not walk barefoot around camp. You may want inflatable mat to avoid punctures. to bring a lightweight pair of trainers if you don’t want to wear your boots in camp but DO NOT bring sandals. Be aware that Eating, drinking and being in camp changing footwear is not always practical. Small torch • Head torches are best as they leave your hands free for Camera doing things. • You may want to bring a camera to record your journey –don’t • Put new batteries in it before the expedition (and bring spare use your phone as a substitute as you need to save battery for batteries for silver and gold expeditions). essential calls.
Water bottle Fun item • You need to be able to carry 2 litres of water. 2 x 1 litre bottles • You may have some free time in the evening so bring would be ideal. Make sure they are tough enough to last the something to entertain yourself. Eg. a book, a pack of cards, expedition. a small ball or Frisbee. • Camelbak/Platypus/bladders with hoses, are popular as they • Do not bring iPods or other electronic items. enable you to drink whilst walking; but they can leak or burst. It is also harder to keep track of how much water you use. If you do use one, please carry a 1 litre water bottle as a back-up.
T: 01981 550 433 Pantone 7491 C PackingPacking - Rucksack - Rucksack 100%
Pantone 439 C Rucksack The ABC of packing 100% • ForRucksack Bronze and Silver expeditions, a 65 litre rucksack is ideal. Theaccessibility ABC of packing – think about when and how often you are For• Gold Between expeditions 60 and 65 you litres may should need be an big extra enough. 5 litres. A accessibilitygoing to need - think each about item when during and the how day often and you organise are your A Pantone 439 C • Everything Remember should you fit will inside need yourto leave rucksack, room for kit your must share not ofbe the baggoing accordingly. to need each Pack item frequently during the usedday and items organise near theyour top bag or in 65% strapped group to kit. the outside. The only exception to this is a sideaccordingly. pockets Pack and frequentlyitems you usedwon’t items need near till campthe top at or the in sidebottom of foam• Everything sleeping mat, should this fit can inside be attachedyour rucksack, outside kit themust rucksack not be yourpockets bag. and items you won’t need till camp at the bottom of if it is wrapped in thick plastic to properly protect it from the your bag. stapped to the outside. The only exception to this is a foam Pantone 439 C elements. sleeping mat, this can be attached outside the rucksack if it is balance – pack heavier items lower in your bag. Pack both 35% B balance - pack heavier items lower in your bag. Pack both • Ensure wrapped that your in thick rucksack plastic fits to properly properly, protect most it arefrom adjustable. the sides of your bag evenly so the weight is equally distributed Bsides of your bag evenly so the weight is equally distributed to When elements. trying it on, put something heavy in it to test how it will to both shoulder straps. This will make your bag easier to carry. feel when it is fully packed. both shoulder straps. This will make your bag easier to carry. • Ensure that your rucksack fits properly, most are adjustable. When trying it on, put something heavy in it to C compressioncompression - –SleepingSleeping bags bags and and clothes clothes can cantake take up a uplot a lot Rucksack liner of space unless you pack them tightly. Use stuff sacks to test how it will feel when it is fully packed. Cof space unless you pack them tightly. Use stuff sacks to pack • You will need a rucksack liner because rucksacks are not packsoft items. soft items. waterproof.Rucksack Rucksack liner covers are not a replacement for a liner. • You can buy rucksack liners or make one using a survival bag D danglingdangling is is NOTNOT allowed allowed - –dodo not not strap strap anything anything to the to the (thick• You orange will need plastic a rucksack bag) or aliner heavy no matter duty rubble how bag. Bin liners Doutsideoutside of your of yourbag, itbag, will itget will lost get or lostdamaged. or damaged. Only exception Only are too waterproof thin and you rip easilybelieve so your are rucksack not suitable. to be. Rucksack exceptionis your foam is rollyour mat foam which roll should mat which be protected should withbe protected a thick with a • If you covers do not are suitably not a replacement waterproof foryour a rucksackkit, you will liner. not If be thickplastic plastic bag. bag. allowed your to clothing take part or sleepingin the expedition. bag gets wet, you will not be E environment - rain, mud, barbed wire and thorns. You need able to finish your expedition. environment – rain, mud, barbed wire and thorns. You need to to protect all of your kit by packing it in watertight plastic bags Plastic• You bags, can buy zip-lock rucksack or liners dry or bags make one using a survival Eprotect all of your kit by packing it in watertight plastic bags • You should bag (thick use orange waterproof plastic bags bag) toor packa heavy your duty kit. rubble Strong bag. zip (or(or drydry bags) andand then then use use a athick thick rucksack rucksack liner liner to lineto line your your bag, lock bags Bin liners or dry are bags too thin are and perfect. rip easily This so will are further not suitable. waterproof asbag, a secondas a second layer layer of protection. of protection. your kit and will help to organise your rucksack. • InvestingPlastic in bags, a good zip-lock quality rucksack or dry bags liner and packing kit into supermarket bags ‘for life’ is a cost effective, practical option. • You should use waterproof bags to pack your kit. Strong Zip lock bags or dry bags are perfect. This will further waterproof Personal your kit and will help to organise your rucksack. medication, blister kit, sun Waterproofs & cream, whistle, Warm Fleece. money, phone, torch, hats and Water and food gloves. for day (Lunch & Snacks)
Group First Aid Kit, Group Shelter
Eating Utensils and rest of food. Sleeping bag and spare clothes
Tent and Stove
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www.azexpeditions.com Packing - Checklist
WATERPROOFS Quantity Packed SLEEPING KIT Quantity Packed
Waterproof jacket 1 Sleeping bag 1
Waterproof trousers 1 Sleeping mat 1
FOOTWEAR EATING, DRINKING AND BEING IN CAMP
Walking boots 1 Torch and spare batteries 1
WALKING CLOTHING Water bottle or bottles able to hold 2L
Underwear Spoon 1
Thermal base layer Bowl 1
Thin fleece Cup 1
Thick fleece Matches and lighter
Walking trousers Sponge/scrubber/brillo pads
Pair of walking socks Washing up liquid 1
Woolly or fleece hat 1 Bags for rubbish
Pair of gloves 1 Insect repellent 1
Sun hat 1 Personal toiletries
SPARE AND SLEEPING CLOTHING HOW TO CARRY IT
Underwear 1 Rucksack 1
Base layer 1 Rucksack liner 1
Fleece 1 Dry bags or plastic bags
Trousers 1 FOOD
Pair of socks 1 Day 1
NAVIGATION AND WALKING KIT Day 2
Compass 1 Day 3
Watch 1 Day 4
Pen and paper 1 Day 5 OPTIONAL EXTRAS Whistle 1 Walking poles Mobile phone 1 Sleeping bag liner Money Camp footwear Sun cream 1 Midge head net Personal medication Camera Blister kit Fun item
T: 01981 550 433 Expedition Food
Choosing the right expedition food is incredibly • Will it go off, or will it harm you if not cooked properly? Do not important for morale as well as energy. bring anything which needs refrigeration. Do not bring meat, poultry or fish unless they are cured or tinned. How much food should I take? • Allergies - consider group members’ food allergies when Enough for each meal with lots of snacks and hot drinks to keep deciding on a menu plan. you going. Writing a menu plan for each day will help you decide how much you need. What sort of food should I bring? You can find lots of suitable expedition food in any supermarket. Typical Bronze Expedition We also stock a number of expedition meals which we sell at a discounted rate to DofE participants, see the order form on our Day 1 - Lunch, Dinner and snacks website for further details. Day 2 - Breakfast, Lunch and snacks www.azexpeditions.com/expedmeals
Typical Silver Expedition Breakfast Bread: wraps, brioche and pain au chocolate etc Day 1 - Lunch, Dinner and snacks Cereal: porridge or muesli with hot chocolate or powdered milk. Day 2 - Breakfast, Lunch, Dinner and snacks Add dried fruit for extra energy. Day 3 - Breakfast, Lunch and snacks Expedition breakfast meals. See our website for more information. Cereal bars on their own are not enough, but they’re great to eat Typical Gold Expedition in addition to any of the above. A hot drink is essential; tea, coffee, hot chocolate or cup ‘a’ soup. Day 1 - Lunch, Dinner and snacks Day 2 - Breakfast, Lunch, Dinner and snacks Day 3 - Breakfast, Lunch, Dinner and snacks DO NOT BRING ANYTHING THAT NEEDS Day 4 - Breakfast, Lunch and snacks REFRIGERATION. NO MEAT, POULTRY OR You will need to eat more than you would in a normal day in order FISH UNLESS CURED OR TINNED to give you enough energy for the expedition. As a guideline we recommend between 2500 and 3500 calories per day. Lunch How will I cook the food? Rolls or sandwiches are good for day 1, after that consider You will be provided with a Trangia stove. With this you can heat wraps, pitta bread, bagels, malt loaf, oat cakes or Ryvita. Serve food and boil water. You can cook things like rice and pasta, heat with cheese, tuna, corned beef, Peperami, smoked sausage, up ‘boil in the bag’ meals or add the hot water to dehydrated jam, pate or sandwich spread. food. You cannot roast, bake or fry food on a Trangia stove. Fruit (apples and oranges are better than squishy bananas). Dried fruit, cake, biscuits, chocolate, cereal bars. You will normally be given two stoves per group, each stove has one burner, two pans and one lid. Dinner - should be 3 courses Starter You should only use the stove while in camp – so you can cook Something quick and easy for when you arrive in camp. Soup, Breakfast and Dinner but not Lunch. noodles, wraps etc.
What should I consider when choosing food? Main Course • Do you like it? There is no point bringing food that you don’t Carbohydrate - pasta, boil in the bag rice, couscous or Smash. like because you won’t eat it. Accompaniment – expedition meal, pasta sauce, tuna, Peperami, • How much energy will the food give you? Choose foods that chorizo, grated cheese, herbs and spices. have a high calorie content. • Bring a balance of foods. Proteins and fats as well as Pudding carbohydrates. A mix of sweet and savoury foods. Foods Cake and custard, semolina and jam, brownies, biscuits, cheese which release their energy slowly like cereal bars and nuts as and crackers with a hot drink. well as foods which release their energy quickly like chocolate and sweets. • How long your food will take to cook? You may want food quickly after a long day walking – couscous takes 2 minutes to cook whereas rice needs 10 mins to boil. • How easy will it be to wash up afterwards? • How heavy and bulky is the food. For example a loaf of bread is bulkier than a pack of wraps or pitta bread. • How is the food packaged? Food in glass jars or heavy tins is not suitable.
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How much will I need to drink? You should drink at least 3 litres of water each day to stay hydrated.
Water is heavy so there is no need to carry a full day’s supply but we would recommend carrying at least 2 litres.
There will be a water supply at your campsite to cook with and refill bottles. We suggest you use this water supply to hydrate well in camp before and after walking.
Hot drinks are an excellent way of hydrating and warming yourself up. What will I do with my rubbish? Depending on the location you may need to carry all your rubbish with you for the duration of your expedition. Everyone should carry their own rubbish; if it’s all collected together it becomes unmanageable.
Consider this when you are buying and packing your food. Remove all excess packaging before your trip. YOU SHOULD DRINK AT LEAST 3 LITRES OF WATER EACH DAY HOT DRINKS ARE AN EXCELLENT TO STAY HYDRATED WAY OF HYDRATING AND WARMING YOURSELF UP Snacks Cakes, malt loaf, flapjack, cereal bars, biscuits, chocolate, fruit, dried fruit, nuts, crisps and sweets (jelly babies, wine gums and How will I wash up? Haribo are particularly good). Having a treat to share with your You will have access to water at your campsite. Some campsites group (or your instructor) can really help to lift morale if you are will have a tap, but hot water will be a luxury. Remember to bring cold and tired. something to clean your pans, such as a scrubber, washing up liquid or brillo pads. Hot drinks Hot chocolate, cup ‘a’ soup, coffee, tea and fruit or herbal teas. If you plan your meals carefully you may not have much to wash up, however if you burn something to your pan, you may be Other things to pack scrubbing for a long time to get it clean. Ketchup, brown sauce or mayonnaise sachets, salt, pepper, sugar and powdered milk. For more ideas, help and Emergency rations You should have some spare food set aside – just in case. advice why not visit our You can eat this on your way home if you haven’t needed it during the expedition. website? Foods not to bring • Do not bring anything that will go off – it could give you And finally... food poisoning. We would like your expedition to be as enjoyable as possible. • Do not bring anything that needs refrigeration. We hope the advice we have given will help you to make wise • No meat, poultry or fish unless they are cured or tinned. choices about what you need to bring and how to pack it. • Avoid bringing foods that your team members are allergic to. If you have any questions please read our frequently Organise your food asked questions page • Make a bag for each day and then bag up each individual meal www.azexpeditions.com/faq into that day’s bag. or you can contact us • This will help you work out how much to bring. It will also help [email protected] you to ration your food so that you don’t get carried away and 01981 550 433 eat tomorrow’s lunch.
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