Ultra-racing pioneers Extreme World Races have launched Gear Store, a new place for adventurers to get their hands on some of the best specialist kit in the business.
Operating in some of the world’s coldest environments and famous for organising races to the South Pole, magnetic North Pole and for television productions including BBC’s On Thin Ice Series and Top Gear’s Polar Challenge; EWR staff and competitors have tried and tested a huge range of clothing over the years.
Using this combined knowledge, EWR have designed an initial range to offer the best in cold weather clothing for all explorers and adventurers.
Just in time for Xmas, new EWR Gift Vouchers of £5 to £100 are also now available for purchase and are set to be a hit for the coming festive season.
Why not visit the Gear Store now and take a look around.. http://www.extremeworldraces.com/store/
For further information about Extreme World Races please call 020 7225 6421, visit www.extremeworldraces.com or check out www.vimeo.co/ewr or follow us on Twitter www.twitter.com/extremeraces
In the first of a new series, EWR instructor Conrad Dickinson shares some of his most important survival tips for successful polar travel;
1. FALLING THROUGH THE ICE:
This is the ultimate polar nightmare - crashing through thin ice into freezing water with your sledge attached, at -30C.
The natural reaction is to panic, breathe quickly and flounder about..DO NOT DO THIS! Keep calm for the first 15 seconds and appraise the situation.
Unfasten your sledge and remove your skis. Then slide your hands down to the baskets of your ski poles, stab them into the ice where you fell in and pull yourself out of the water.
At the same time, kick your feet to force yourself out. Stay on your belly on the ice until you get to firmer ice by "leopard crawling". When on firm ice, roll in the snow to let dry particles of snow absorb as much water from your soaking clothes as possible.
Set your tent up really quickly and light a stove to dry your clothes. Have a hot drink, then carry on!
This may all sound very difficult and the only way to really learn the sequence is to try it - why not experience the famous 'Polar Dip' at EWR's Adventure Academy..
2. LOOKING AFTER YOUR TENT
YOUR TENT IS YOUR LIFELINE IN THE POLAR REGIONS..
Damage or lose it and you are in deep trouble.
The best advice for putting your tent up in a storm is ..Practice, Practice, Practice.
Also, learn how to build a snow wall to protect it from the elements.
Always carry spare poles just in case one of your tent poles snaps.
ALWAYS secure your tent to the ground before erecting..there are few things worse than watching your tent blow away like tumble weed in a storm!
3. THINKING POSITIVE
In polar travel, there are three certainties:
It is always cold, the sledge is always heavy and the terrain is always challenging....
Start thinking negative thoughts in this environment and things will start to go wrong; the situation will always look worse than it is.
By adopting a positive mindset, you tend to solve problems and overcome obstacles, which in turn better prepares you for the next challenge.
This month’s issue is jam-packed with invaluable advice, tips and thoughts from our resident team of experts.
Helping you prepare for your once-in-a-lifetime adventure, we continue our exclusive guide to mental fitness, a skills guide to pulk-pulling, the best wild places in Britain and we get to the bottom of iconic Lake Baikal in Siberia – the setting for our spectacular Black Ice Race in 2012.
Achieve the Extraordinary!
John Campbell
In last month’s article, EWR’s mind coach and guru, John Campbell, introduced us to the different levels of the mind; the conscious mind, subconscious mind and the universal Law of Attraction. John focussed on understanding the different levels on the mind, how we read and interpret the information that surrounds us and how we can use this in the most positive way.
This month John will teach us how to channel our thoughts and imparts some practical advice on how to attract and enable the things we want into our lives.
Master Your Mind Part II
Start practicing becoming aware of how often you ‘judge’ people or situations in your daily life. This is not to then berate yourself when you find yourself doing this – we all do it until we decide to let it go – and even then it is a life time’s work. Remember we are not doing this to be ‘saints’ – we are doing it because it is good for US! If we can always look for a ‘better feeling thought’ we then immediately raise our vibration and then the Law of Attraction kicks in and will start bringing things we are looking for into our lives. What you give out – must, eventually come back – even.
So a great preparation for any endurance race is to bombard your mind with material about people who have succeeded in endurance events. Read books, articles and watch movie content of the area and make sure you FEEL the excitement of being successful. It is vital that you connect positive emotions with your visuals – this makes for a powerful manifesting experience.
Create a ‘vision board’ incorporating photos of yourself and your team in full race regalia in the environment of the Antarctic – perhaps construct a FINISH banner above your head. If you can create a movie of this – even better. Then place the photos everywhere – on your computer screen saver, in your car, around your living space, wherever you can. A great place is right above your bed on the ceiling so it’s the last thing you see before you go to sleep and the first thing you see when you wake up. Remember to feel the emotion of excitement when you view these photos. If you can create, or have clips of film of you – keep playing these once in the morning and once at night – and whenever else you get a chance. There is a great programme called www.mindmovies.com where you can make your own custom movies for a very small cost. When you have made them – the company will then publish them for you and you can have them running subliminally on your computer 24/7. So whenever you are doing anything on your computer – these movies are playing in the background and being assimilated into your sub conscious mind.
Just to say a little about the ‘super conscious mind’. This is the part of our mind which is connected to our Higher Self. The part of us which is always ‘on our side’ – and on everyone else’s side too!
This is the part of our mind which, when we are consciously connected to it, will create a sense of peace, calmness, assuredness in all matters regardless of what may be going on in our external world. So, during a seemingly tough event such as The South Pole Race, or any event, we need to make a conscious connection with that part of ourselves. This part has absolutely no fear and knows that we are safe at all times. Just as the three most important things when buying a retail business are location, location and location – the three most important things when wanting to connect with our super conscious mind are meditation, meditation and meditation.
Another great tool to use when doubts, anxiety or fear creep in is ‘Tapping’ or EFT. This is one of the most simple and amazing tools to use to change our state at anytime. It’s based on a combination of ancient Chinese acupuncture and modern Western Psychology. Instead of using needles to balance the energy which is out of balance – it uses ‘tapping’ with our fingers on various meridian points.
Andy Harvey
Following on from Andy’s previous piece, the ABC’s of Adventure, our resident outdoor expert has taken some time out to discuss his favourite places in Britain! There’s something for everyone on this list of the country’s Top 10 Places for Adventurer’s – so if climbing, kayaking, swimming or gorge walking is your thing check out this list!
Wild Britain – Andy’s Top 10 Places for Adventurer’s in Britain
Pembrokeshire – St.Govans Head Multi pitch climbing on limestone – exposed coastal routes!
Derbyshire – Stanage Edge, Single pitch Granite escarpment
Gower Peninsula - Three Cliffs Bay – coastal multi pitch limestone climbing
Scottish Highlands – Glen Nevis & Nevis range – Amazing canoeing, climbing, mountaineering and Gorge Walking – The Mecca of all things adventurous in the UK!
North Wales – Ogwen Valley – Amazing multi pitch climbing and mountaineering
South Wales – Mellte Gorge – Serious grade 5 canoeing and awesome extreme gorge walking!
Monmouthshire – Symonds Yat – A multi activity area – Caving, multi-pitch climbing, canoeing and mountain biking – An area you’d spend a few days relaxing in, along with some brilliant pubs!
Cornwall – Fistral Beach – Great beach, great surf and great atmosphere!
Cotswolds - Watermark Lakes – Fantastic open water centre for swimming. 2km loops, great facilities, cheap as chips and open 365 days of the year morning sand evenings!
South Wales – Brecon Beacons – Brilliant multi terrain Mountain Biking routes all within the same region – downhill, single-track cross country, mountain routes and mixed routes for those wanting to take things a little gentle! Has something for everyone.
Black Ice Siberia Race 2012
Celebrating the launch of our recently announced Siberia Black Ice Race 2012, we get to the bottom of Baikal, the world’s oldest, deepest lake….
History of Lake Baikal
Known as ‘the Pearl of Siberia’ , Lake Baikal is 30 million years old and with an average depth of 744.4 metres and located in the south of the Russian region of Siberia, between Irkutsk Oblast to the northwest and the Buryat Republic to the southeast.
As the most voluminous freshwater lake in the world containing roughly 20% of the world's unfrozen surface fresh water, at 1,642 metres (5,387 ft),Lake Baikal is the deepestand among the clearestof all lakes in the world.
Similar to Lake Tanganyika, Lake Baikal was formed as an ancient rift valley, created by the Baikal Rift Zone having the typical long crescent shape. Baikal is home to more than 1,700 species of plants and animals, two thirds of which can be found nowhere else in the world.
For the locals, perhaps the most important species is the omul (Coregonus autumnalis migratorius), a smallish endemic salmonid. It is caught, smoked and then sold widely in markets around the lake, and will find its way into the daily diet of anyone visiting the area.
In 1996 Lake Baikal was declared a UNESCOWorld Heritage Site, and is also home to Buryat tribes who reside on the eastern side of Lake Baikal,rearing goats, camels, cattle and sheep.
During winter, which effectively lasts from mid-September to the end of May, the Siberian nature is at the peak of its powers. Snow remains in the areas around the Bajkal until the end of June, and only July and August can be considered summer months.
Toward the end of August frost sets in during nights, and the deep Siberian winter approaches. Above and in the immediate vicinity of the Bajkal water basin the average temperature lies at around -20 C during the coldest periods, but temperatures of -40 and below are far from uncommon particularly in the dark winter nights.
Just a few kilometers away from the sea the Siberian winter deepens still further, and temperatures around -70 C have occasionally been recorded in this area. These conditions create a special atmosphere and a special type of life, a special mindset, which has to be experienced in order to be fully appreciated, making this one of the ultimate ultra race venues in the world.
Skills Workshop
Continuing our guide to the skills and equipment you’ll need for ultimate in exploration, the one piece of equipment synonymous with Polar travel is the humble sledge or ‘pulk’ as the EWR community may know from our races.
Efficient handling of a pulk, correct weight distribution and the organisation and packing of your equipment all contribute to you successfully completing your race. This article will provide you with a few hints on how to successfully pack a pulk for your next big adventure!
‘Pulk’ Packing tips
What to buy? There are various models and designs of pulk available on the market these range from PVC (Plastic) pulks to fibre glass or even Kevlar models. In addition these also vary in size, load capacity and a host of other features such as integrated bags and covers.
For a Polar race it is important to have a pulk with good runners that are relatively light, durable and large enough for your supplies. For additional protection most pulks will have a shaped wooden board inserted in to their base to prevent damage to your equipment.
The first rule for packing your pulk is to make sure that you have enough equipment and provisions without going overboard, always remembering to carry some additional food and fuel for an emergency situation. Expeditions require meticulous attention to detail and weight can be a major factor – especially in a racing situation. Carrying needless equipment adds additional weight to your load and although it may be less noticeable at the start of a race, over time this will add a considerable load, make you more tired, causing you to burn more calories and make your life that little bit harder! So, choose your equipment wisely and don’t go over the top with the luxuries!
Weight It’s important to maintain even distribution of weight within the pulk to ensure the sledge pulls and runs smoothly – making its movement over snow and ice very predictable. This of course helps when dealing with ascending or descending gradients in the terrain. Weight distribution is very important and you may find that after packing the pulk that you may need to alter this. For example in softer snow it may be better to distribute more weight to the rear of the pulk but always start with a nice even distribution.
Food & Fuel In an extreme environment like the North Pole food and fuel keep you alive. Therefore, it is extremely important to keep food and fuel supplies apart in your pulk as much as possible. Fuel is toxic. It could contaminate your food supplies rendering them inedible. Keeping these apart and stored safely ensures that no matter what happens you will have food to eat! Place your food in waterproof dry bags to prevent contamination. If you are unfortunate to be in a situation where you have a suspected fuel leak, it is very important to remember that at extreme temperatures fuel will cause almost instant frostbite on contact with exposed skin – be careful!
Packing High or Low? Making sure that the equipment in your pulk is not stacked too high can make a considerable difference. High, lateral or katabatic winds make travel difficult in a Polar environment. Objects are less affected by the wind if their profile is lower. This reduces the surface area the wind can affect – removing the sail effect.
Be Wise! The last tip we will leave you with is the most obvious and often most neglected of all – pack it wisely! Make sure that your most frequently used items are easily accessible! Every time you stop the heat that your body has worked incredibly hard to generate begins to dissipate – the longer you spend stationary the colder you become. Packing your pulk wisely means you spend less time looking for kit and more time enjoying your breaks! Whilst taking your break – if you’re using your pulk as a seat remember; don’t sit on anything and break it!
We hope that this skills lesson was useful and that you have a good idea about how to pack your pulk for your next big adventure! Always remember – practise makes perfect!
ATTEND THE EWR OPEN DAY 4TH JUNE AND GET THE CHANCE TO WIN A PLACE AT OUR ADVENTURE ACADEMY - WORTH £900
Attention all you thrill seekers and wannabe Polar Explorers!
Extreme World Races are offering a free place to attend our Adventure Academy in January 2012 worth £900. Experience a week of intensive Polar training provided by some of the world’s leading figures in exploration.
The prize will be raffled at our Open Day on the 4th of June. For your chance to win this prize, come on down to our Open Day. Places are still available but limited so please get in touch now!
Fresh from the 2011 Polar Challenge you can speak with Tony Martin, Conrad Dickinson and Felicity Aston; our world renown explorers and survival experts with a wealth of knowledge to share and inspire. It will be a fun informative day and you can expect:
Meet Extreme World Races’ pioneering founder, adventurer and entrepreneur, Tony Martin. Who is ready to take your questions throughout the day.
Speak with Conrad Dickinson, a man who has travelled unsupported to the North and South Geographic Poles.
Learn from EWR instructor Felicity Aston one of the leading female figures in the world of exploration. Leader of the Kaspersky Commonwealth expedition.
Light refreshments and buffet lunch.
EWR Gift Bag
5% DISCOUNT AVAILABLE ON ALL RACES IF YOU ATTEND THE OPEN DAY - REDEEMABLE WITHIN 4 WEEKS
Open Day Schedule:
12.00 -13.00 Polar Challenge
13.30 – 14.30 Centenary Race to the South Pole
14.30 – 15.30 Black Ice Race
15.30 Questions and Answers with Extreme World Races Survival Experts
RSVP
Remember this event will fill up quickly so please email info@extremeworldraces.com or call 01285 860440 to reserve your place at this unique event.
Multi-Discipline Ultra-Marathon across the world’s oldest and deepest lake.
Supporting the launch of our exciting new race – this is the first instalment of our multi-discipline series. In this article we will be focussing on a mode of transportation that has the potential for extreme speeds. The Kite Ski.
Frozen lakes are the perfect arena for kite skiing. We can think of no better place in the world than Lake Baikal for this, infamous throughout Siberia for its punishing winds. The locals have over 30 names for these and more than often several more to describe their nuances! Travelling on skis with potential speeds of 30mph across metre thick ice could be the ultimate test of nerves.
Kite-skiing on Lake Baikal
The vast expanse of black ice is an unsettling sight, like staring into the abyss – only to be broken by pressure ridges, ice boulders and rubble. This truly challenging surface is reminiscent of the sea ice found in the High Arctic – only replace the white with black…
To traverse these testing conditions using a kite ski, it goes without saying that you have previous experience of using one! One of the requirements for the race is that you can demonstrate a suitable level of experience, not only in Polar conditions, but with your preferred method of transportation. Also, it is worth bearing in mind that nature can have its own ideas and you must be prepared to travel by other means. This is what makes Lake Baikal a truly multi-discipline event.
Firstly, experience of using a power/ traction kite is a great start. Having experience of how to manage the handling of the kite in variable wind conditions and experience of the muscle groups at work is also an important consideration. Being propelled by wind is a different animal than being under one’s own steam. Kite surfing is a very similar discipline and many of the techniques are transferable to kite skiing. Kites, much like a sail, are designed to propel you in the right direction. With the proper technique and handling this can be achieved and you will be amazed by what is possible.
If you plan on the Black Ice Race being your first extreme cold event do not despair! If you have never experienced extreme cold but wish to participate in the first ever Black Ice Race then get in touch. The Adventure Academy was created with you in mind. Going through the same process of intense classroom and practical training as your Polar counterparts you will leave with the confidence to be self-sufficient and with the ability to withstand what nature can throw at you.
If you are looking at starting kite skiing there are some fantastic resources available on the internet:
To be a good kite skier, you need to have a high level of both upper, lower body and left to right coordination and skill.
Agility and balance are required in order to turn and react quickly to changes in both board and wind direction. Strength, power and endurance are other essential physical components and skills needed.
Identifying, assessing and addressing the key physical components of kite skiing is necessary for anyone serious about taking their performance to the next level, whether it be from the beginner to the elite.
Is there a solution to the question of, "How do we train for this kind of sport?" Yes! Address these areas and train them in exercises that assimilate the real life activity.
Almost every action performed by a kite skier involves a balanced and controlled involvement of the upper body, lower body and core.
No single muscle is more dominant or stands out in kite skiing. Instead, there is a need to focus on training movements rather than individual muscles.
You can do this by training multiple body regions and training them for the role for which they are required i.e. strength, coordination power, balance and speed etc. Below is a great exercise to get you started:
Image copyright Mensfitnessandmore.com
The Body Row Exercise
Muscle Groups Worked – Latissimus Dorsi, Rhomboids, Deltoids, Biceps, Core
Preparation
Lie under bar so that the bar is at mid-sternum level.
Activate core with drawing in and pelvic floor contraction.
Choose appropriate grip (under or overhand).
Movement
Perform row and lift body towards the bar.
The bar should meet the mid-sternum.
Lower slowly to full extension.
Benefits
Integrated total body training with an emphasis on back and core – for strength and improved function in the pulling motion.
Great exercise to teach the co-contraction of the core/hip/posterior shoulder girdle musculature to “pull” while stabilizing in the sagittal plane.
Avoid
Retracting the scapula before pulling yourself up, it should be a smooth action through the scapulo-thoracic joint as you lift yourself towards the bar.
Next steps
In order to get the best out of your training make sure you continually adapt the exercise to keep your body challenged. Here are some ideas on progressions:
Hand Positions – alternate your hand positions between palms facing you, and away from you, narrow and wide.
Legs – try raising one leg, once this becomes easy, move it out to the side, making sure your hips stay square.
Stability – place a swiss ball under your feet whilst performing the exercise, making sure the ball stays still. Once this becomes easy start integrating the above variations.
For any questions about the race or if you wish to speak with one of our experts, please call us on 0207 225 6420 or come along to the EWR Open Day on the 4th June where you can meet our Polar experts and get inspired to Achieve the Extraordinary!
For only £895 you can now experience something only members of the Royal Marines, celebrity adventurers, and our previous EWR race competitors have experienced the challenges of our Polar training.
However, Extreme World Races is now giving you the chance to train at our legendary Adventure Academy.
We're offering you a ‘once in a lifetime’ chance to join us at our ‘amazing’ Polar Training camp in Hjerkinn, Norway. This is your opportunity to work with our team of expert Polar instructors, take part in fantastic Polar training activities, and begin to realize those dreams of Polar exploration.
What could be better than a week in the cold?
The Academy will be running in Jan/ Feb 2012.
The package includes:
Five full days of expert instruction by our experienced instructors
To experience this amazing offering, simply make your own way to Hjerkinn (EWR will let you know the best options), where we'll meet you at the train station and take you to the training camp for the week of your life!
Ever wondered what equipment the experts use? Well stop wondering. In this video Gary Bullen describes his favourite piece of equipment. The simple bothy bag.
Tried and tested this simple piece of equipment tops Gary’s list for its versatility, weight and ease of use. It quickly gets you out of the punishing elements and can give you that all important morale boost!
Keep visiting the EWR website for more top tips from Gary and Conrad!
As part of their training and preparation for the Centenary Race to the South Pole, teams from around the world arrive at EWR’s centre of Polar training at Hjerkinn in Norway to learn the skills of how to survive in Polar environments.
Here, the competitors will learn what it takes to use all of the specialist survival equipment they will need in the most hostile continent on the planet. They will also learn to put up tents, cook, cross-country ski - and what to do in the case of frostbite.
Watch the video below and make sure you don't miss the competitors enduring the infamous tradition of the EWR ice bath! You can also read up on some of the stories behind this training week in Scott's reports from Hjerkinn.
EWR's man in Hjerkinn, Norway – Scott Gilmour – has been following the Polar Challenge 2011 competitors as they undergo their training. The final day is here and what better way to finish than with an immersion in the freezing waters of a frozen lake?
It's 6am and -20C on a frozen lake. It was a sign of things to come that the day began with the competitors on a lake. It would end with them in one. For many, today will prove to be both the highlight and lowlight of the training week.
One ice hole coming up
The stoves roared into action and sounds of life could be heard once again. The residents of our tented community on the lake knew all too well what was about to come. Pull pole was at 7.30am and you could sense the nervous tension in the air. However, some of the more narcissistic types were looking forward to testing themselves in the frozen waters of Hjerkinn. They headed out on the final ski leg of their training.
Destination? A dunking.
Your ice hole awaits
Dressing For A Dunking
The instructors quickly assured themselves that the facilities existed for the competitors to dry themselves quickly. With the tents up and clothing stripped down to a thermal base layer only, they headed off for their brief. The ice hole was in sight and even the most enthusiastic individual struggled to mask their nervous anticipation.
Conrad Dickinson – one of the world’s leading explorers – demonstrated the fine art of escaping the icy-waters with a calm and assured escape. But only after saying, “It’s horrible going in the water but you feel great once it’s over. You feel like you’ve really achieved something.”
This is how it's done
In the true gentlemanly spirit that is always in evidence at EWR, it was ladies first. Georgie Jones of Team CSC was first in. She followed Conrad’s instructions calmly and to the letter, escaping the ice hole with relative ease. Jill followed with similar gusto and climbed out triumphantly.
The women show the way
Men Can Escape Ice Holes Too
It was the men's turn next. Not wanting to be put to shame by their female counterparts, they approached the precipice with as much bravado as they could muster. Jamie Chisholm was in first. Although slightly apprehensive – quite understandably – after suffering a bout of frostbite on a mountaineering trip in Patagonia, he cast aside his fears and jumped in.
I did it!
One by one they jumped in and, one by one, they managed to haul themselves out. They dried themselves off with a nice dusting in the snow and then ran back to their tents to get quickly changed and to put some heat back in their bones.
The pride and sense of achievement in the camp was the perfect note on which to end a week of hard polar training. Now on to the Polar Challenge 2011 itself.
EWR's Scott Gilmour is at our training camp in Hjerkinn, Norway with the competitors for the Polar Challenge 2011. The second day of the mini expedition leads to a camp site on a frozen lake.
Our second day on the mini expedition starts at a leisurely pace. Ensuring that everyone was hydrated and fed, the order to pull pole was given at 1pm (or 1300 for those of you on a military clock). Could this be to save the competitors for what's to come at the end of the week?
The day's plan is for a 10km to 15km ski to the site of our next camp position. The route involve ascents and descents along a mountain trail ? a real test for many of the competitors, as this is their first lengthy experience on cross country skis. But the beautiful weather helped by keeping spirits buoyed and everyone made excellent time across some very challenging and fast snow.
Camping On Ice
The second camp site sits on a frozen lake. This provides a perfect facsimile of the conditions the competitors will meet on the Polar Challenge.
It certainly feels slightly unnatural hammering nails into frozen ice but Polar exploration and survival can seem a little strange at times!
[caption id="attachment_1862" align="alignright" width="199" caption="Pitching a tent on the lake's surface"][/caption]
With the tents up and the cold night closing in at a cool -15C, the competitors settled down to the sound of their laughter ringing across the lake and through the valley.
[caption id="attachment_1865" align="alignright" width="300" caption="Almost ready for a night on the lake"][/caption]
Learn more about the Polar Challenge 2011 and join in by calling EWR on +44 (0)20 7225 6420 or fill in our online form
Master Your Mind Part II
Black Ice Siberia Race 2012 
‘Pulk’ Packing tips
