Who’s looking after you… a guide to checkpoints, 1-14

Checkpoint 1, Seathwaite Village Hall, Seathwaite Superheroes

GLL Ulverston is a friendly, community focused indoor and outdoor leisure facility offering a 25m swimming pool, modern gym facilities, Cumbria’s largest tennis centre and much more. This year they will be teaming up with Ulverston Triathlon Club to greet you at the first checkpoint on your 100 mile journey. Their theme for the checkpoint is superheroes, team manager Caroline does a very good Wonder Woman!

Visit: http://www.northcountryleisure.org.uk/south-lakeland/ulverston-leisure-centre
Visit: http://www.ulverstontriclub.com

Checkpoint 2, Corn Mill, Boot, Eskdale, Mexico

For the 100 runners you’ll be facing darkness soon after this checkpoint so this is the perfect place for Petzl and CP manager Martin Bergerud and their theme is all things Mexican!! This year Martin and his team will be feeding, hydrating, supporting and pushing you onwards to Wasdale. Martin is an all round mountain man, runner, cyclist and great guy so you are in safe hands. Part of Martin’s role is to ensure that petzl produce the best products for ultra runners.

Visit: http://www.petzl.com/en/outdoor

Checkpoint 3, barn close to Wasdale Inn, Wasdale (CIRCA 1984)

It’s the ‘Stroller Disco’… if you ran last year, I don’t think we need say more.

Based in the North East is an immense army known as The Sunderland Strollers. They are regulars at ultra running events throughout the UK, competing or supporting. Many of the members have already taken part in the Montane Lakeland 50 & 100 and they have an elite team ready and waiting for you at Wasdale checkpoint. With Blacksail Pass and Scarth Gap looming, you’ll need ‘lifting’ at the Wasdale CP, the Strollers are the team for the task. Imagine a barn in bleakest Wasdale with glitter balls, 80’s disco music and excessively flared trousers. Throw in a few affro hairstyles and you get the picture.

Visit http://www.sunderlandstrollers.co.uk/

Checkpoint 4, Buttermere Village Hall, Buttermere, California

Bev & Kim (don’t need to say any more for the regulars) will be staffing this point and the theme is ‘American Diner’. Coffee and doughnuts? Drive in movies? Last year their milkshakes went down an absolute storm!

Checkpoint 5, HMS Braithwaite, The High Seas

Tony and Giselle are at CP5 and that’s probably as much as we need to say for those who’ve done the event before. They’ve been there every year, feeding, supporting and pushing people onwards and they are the first ‘real food’ stop (mains and pudding!!). Tony and Giselle have been long distance runners and walkers for many years and have racked up more LDWA events that they’ll serve hot meals in July. If anyone complains, you will be made to walk the plank as the pirate team running HMS Braithwaite will not take any abuse from slackers.

Checkpoint 6, Blencathra Centre

A full name is not required, he is the man simply known as ‘little Dave’. He’s done it beforehand, both 50 and 100 so he’s the man equipped to keep you going. Little Dave is quite famous now, but many have suggested that this fame is attributed largely to the chocolate cake supplied by his mum. The chocolate cake has special properties and has been the difference between dropping out and finishing for many competitors.

Checkpoint 7, Dockray, Matterdale

Checkpoint 7 is found at the end of the old coach road, in a deserted car park, usually in the early hours of the morning and that’s why you’ll be pleased to see them. The Newburgh Nomads are a running club from Lancashire who have experienced your pain, the guys and girls who staff this CP are Old Skool. This CP is renowned for cowbells and grumpy men who resemble something from last of the summer wine.

Visit: http://www.newburghlancs.co.uk/code/ClSoc.htm

Checkpoint 8, Dalemain House, Pooley Bridge

The ‘half way stop’ for the 100 course which is in fact not half way at all and it is the start of the 50 mile event. Dalemain is manned by The Endurance Store and this year’s theme is MASH. Those of a certain age will remember this classic TV programme and the tent at Dalemain very much resembles a medical tent with bodies sprawling on the grass, taking intravenous cola.

The coaches drop off at this point for the 50 runners to start and friends family get a great spot to view as runners initially complete a 4 miles loop before starting their journey to Coniston. Friends and family may choose to join you for the first 4 miles rather than watching, after that you’re on your own.. apart from 1000 other people.

Visit: http://www.theendurancestore.com

Checkpoint 9/1, Bobbin Mill, Howtown, Mid West

The first CP for the 50 runners and you’ll have barely broken sweat. After a great trail along Ullswater you drop to Howtown for the first stop and then start the first real climb up Fusedale valley. The checkpoint is managed by Chia Charge. As you can imagine, with barely an hour of running gone by, this checkpoint can be a little ‘manic’ with runners grabbing food and drink, recording their time and then dashing back up the hill in the direction of Mardale. Don’t annoy the CP staff, a few of them are gunslingers so show respect when you roll into (Howdy)town…

Visit: http://www.chiacharge.co.uk

Checkpoint 10/2, Mardale Head Car Park, Mardale

Delamere Spartans are a collective of trail runners who shun tarmac in favour of adventure and good times in the great outdoors. The brotherhood of Sparta is a bond that cannot be broken. In Sparta you will find friendly bravado and good old fashioned ‘encouragement’ for all. They live wild in Delamere Forest, their spiritual home and out on the killing fields of Cheshire. The Spartans are driven on through wind, rain, sleet and snow. Even darkness turns to light in their presence. They are committed to finding personal limits and once discovered, they smash through them like a truck on a colossal mirror.

Treacherous Persians cower (NB: not many Persians at Mardale) as the Spartans find glory through their victories. Witness their banner at races, from the friendly Lakes of the North to the burning pit of hell known as the South (their words not ours, for our Southern friends reading this). They are the Delamere Spartans, what’s your occupation?

Visit: http://www.delamerespartans.org.uk/

Checkpoint 11/3, Kentmere Institute, Kentmere

This year we have a new team at Kentmere. Montane have handed the reigns over to Team Mountain Fuel. They will be serving pasta and pancakes, a trusted combination.

Visit: http://www.mountainfuel.co.uk

Checkpoint 12/4, Parish Hall, Ambleside Circus

Checkpoint 12 is Ambleside Parish Hall and the stop is managed by Ringmaster Nicola Merrett of Mountain Run & Nics Nordic Walking.

Reaching Ambleside is a great landmark so you’ll be glad to reach the parish hall and you’ll welcome the relief. Some of you will reach Ambleside before last orders, no stopping in the pub please, it’s not in the spirit of the event…

Visit: http://www.mountainrun.co.uk
Visit: http://www.nicsnordicwalks.co.uk

Checkpoint 13/5, Chapel Stile, Langdale

A great place to start and an amazing place to visit. Chapel Stile is staffed by ‘the Howards’. The checkpoint is an oasis of calm, runners sitting outside on sofas and armchairs, warming themselves next to wood burning chimneys whilst mellow music playing in the background.

The checkpoint is staffed mainly this year by Ross Howard. The family own Grove Cottages of Ambleside, if you are looking for a wonderful place to stay for a week of recce and training, this family know a bit about the course and you couldn’t possibly meet a nicer bunch of people. Once again the Howards will be staffing CP13, Chapel Stile, it’ll be hard, but try not to stay too long.. ;)

Visit: http://www.grovecottages.com/

Checkpoint 14/6, Tilberthwaite, Coniston, Stairway to Heaven

The final checkpoint will once again be managed by Janet & Lisa. Their CP is named and themed ‘The Stairway to Heaven’. From here, the only way is up…

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Family and friends supporting on the course

This blog post outlines how your supporters can see and support you on the course and keep up to date with your progress throughout the race.

1. There is a large screen at Coniston which will be displaying all runners live progress as they pass through checkpoints. Your spectators will be able to access this screen and monitor your progress during specific hours. They will not be able to access it from 11pm Friday through to 6am Saturday.

2. Spectators can sign up for SI Updates, you can do this within your SI entry by adding mobile numbers that you’d like texts to be sent to as you pass through each checkpoint. This is the same as the info displayed on the big screen, supporters will receive a text to inform them of the CP and the time you went through. There is a cost for this to cover texting charges etc, but this is the best way for your supporters to keep up to date with your progress throughout the event.

Where can they watch me on the course?

1. Supporters cannot run on the course with you, this is deemed outside assistance. This is only allowed for the initial 4 miles loop of Dalemain Estate for the 50 event (supporters joining you for the first 4 miles is encouraged).

2. Supporters MUST NOT enter the checkpoint buildings, CP staff will ask them to leave as they generally ‘get in the way’ of other competitors and CP staff.

3. There are specific points on the course where they can watch you. We have agreed with local councils, National Trust and National Park to avoid key areas. If your supporters go to these areas to watch you, it may result in a disqualification. The specific areas where supporters can watch as as follows:

100 Course:

  • Coniston (start and finish – please do not support in village centre after midnight as this can upset local residents)
  • CP3 Wasdale (specifically from Wasdale Inn)
  • Keswick – back of Fitz park before climbing Latrigg and on A66 approaching this point

50 & 100 Course

  • CP8 Dalemain Estate (parking available and friends / family of 50 competitors may join you for the initial 4 miles loop)
  • Pooley Bridge – main village (100 & 50 competitors)
  • CP12/4 Ambleside – main village (100 & 50 competitors) *can spectators please avoid entering the Parish Hall checkpoint. Ambleside is a key location for spectators.
  • Skelwith Bridge Hotel
  • Elterwater village – BE QUIET IF IT’S LATE

It Is extremely difficult for us to police the above regulations so we are asking YOU as a competitor to take responsibility, help us to ensure the race runs as smooth as possible and also to ensure that the event continues to take place every year forwards from now. We welcome you to the Lakeland 50 & 100 family, please help us to maintain great relations with local people for many years to come.

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Montane Lakeland 50 & 100 2017 Checkpoint Cut Off Times

Throughout the course we have cut off times at all checkpoints except Seathwaite, Boot & Tilberthwaite. We want to make it clear that you must have LEFT each checkpoint by the stated cut off time. Any runner arriving at the checkpoint or still remaining in the checkpoint, after the cut off time, will be regarded as timed out and will be retired from the event at that stage. The checkpoint cut off or ‘closing’ times are the same for both the 50 and 100 event.

You can view the individual checkpoint cut off / closing times by CLICKING HERE.

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Lakeland 50/100 – Using training/race information to inform your race-day goals

In the first four blogs in this series, I have introduced goal setting and why athletes use it, discussed different types of goals, which goals to set, key characteristics of effective goals, key aspects of the goal-setting process, potential barriers to goal achievement and how to overcome them, how to monitor and evaluate progress towards your goals and when it may be appropriate to revise your goals. With the race less than 15 weeks away we should all (hopefully) be well into our training by now. As such, although exactly where you are in your training is likely determined by your overall race plans and whether you have any other main target races prior to your chosen Lakeland event, you should now be at least starting to accumulate some useful training information. The focus of this blog is going to be how we can use this information to monitor and evaluate your current goal progress and inform and set your race-day goals.

In the previous blog, I proposed preparing and maintaining a goal-setting log such as the one seen below. I also described how by maintaining an up-to-date and accurate log, you will have a clear record of the key performance attributes you are working on, the goals you are working towards to develop these attributes, the indicator/s that you are using to evaluate goal achievement, the activities you are engaging in to work towards these goals and whether you are completing these activities successfully. Whilst there is a plethora of information that you could collect regarding your training and competitive performances, by keeping a goal-setting log you automatically collect information that is of direct relevance to the goals you have set for yourself. Information gleaned directly from your running may take the form of race times, heart rates, training paces, fluid/fuel intake, ascent/descent rates and volumes, whereas some of you have even undergone lab testing to produce data on physiological variables such as VO2 Max, Anaerobic Threshold and/or Velocity at VO2 Max. By keeping a log it helps you to easily record and evaluate the information of most relevance to your running and the goals you have set for it. As such, if you are not currently keeping a goal-setting log, it may be worth considering starting one.

Another potential benefit of keeping a goal-setting log – and the main foci of the current blog – is that they allow you to record key information that can be used to inform your race-day outcome, performance, and process goals. Information such as this can be gleaned from information recorded for training and race performance goals, and we are going to look at examples of both in the subsequent paragraphs. First we will look at an example from goals set for training. As can be seen in the table below, this example athlete is looking to develop his nutritional (fluid and carb intake) strategy and running pace at race intensity. With respect to fluid intake, based on weighing himself pre- and post- one-hour runs (without any fluid intake) in normal climatic conditions he has set himself the target of consuming 600ml pf electrolyte solution per hour to maintain his hydration status. However, having recorded how much he currently takes in during long runs he finds he is 200ml/hour short of this target. As such, during his long runs he is gradually increasing his intake and monitoring the effects on gastrointestinal comfort, thirst, and urination. By monitoring the effects of the increase on these factors and recording the effects in his goal-setting log, this athlete will be able to determine whether 600ml/hour is the optimal level for him. By recording any issues/barriers in the final column, over time he should identify any factors (e.g., weather conditions, intensity) that may influence his fluid intake. Although, the second training goal in the table relates to carbohydrate intake as opposed to fluid intake, much of what have just said is also relevant to this goal; all that changes are the goal and performance indicators. In combination, the information recorded for these first two goals will eventually allow the athlete to devise his nutritional strategy (i.e., process goals) for his chosen Lakeland event as he should have clear information of what his optimal achievable fluid/carb intake levels are, as well as factors that may require him to revise the strategy (e.g., weather conditions). The final performance attribute in the example for training goals relates to running pace at race intensity, which is particularly important on the flatter sections of the course (e.g., coach road on 100; Langdale on both). The target here was set based on past performances on similar courses and the volume of training that is going to be possible. However, regardless of how well informed this target is, such goals are always going to be somewhat arbitrary and it could turn out that this pace ends up faster or slower than the target level. By monitoring this pace though, as well as his ability to hold this intensity for longer and longer periods, the athlete should be able to set performance goals (i.e., target times) for flatter sections of the course as well as developing confidence in his ability to maintain this intensity. Goals could also be set and monitored for specific sections of the course when recceing the course by training at the same intensity on those sections.

As can be seen from the above examples, information from training can be very helpful in developing and identifying specific process and performance goals for your racing. However, because training is different on a number of levels (e.g., pressure, distance, intensity) to racing, training performances are not always ideal for identifying your overall performance and outcome goals for race day. Here, setting and evaluating goals for your build-up races can be more helpful because such performances better simulate the race conditions you will experience at your chose Lakeland event. To help illustrate this point, I have provided some examples of outcome, performance and process goals an example runner has set for herself in one of her build-up races for her Lakeland event. Firstly, by analysing her average heart rate over her last three races between 4-5 hours, she has identified she can normally maintain around 148bpm over this length of race, and as such as set herself the range of 145-150bpm as a key process goal for the race. By looking at training and race performances over similar terrain to her target race (the Howgills Trail 26, 14th May 2017), she has determined that this heart rate normally equates to a pace of around 10:00 min/mile. As she wants to set a challenging yet achievable goal – and training has increased in volume and intensity this year – she has set herself the performance goal of averaging 9:45/mile in the Trail 26 event. Then, by looking at last year’s race results she can see that this pace (which would bring her in around 04h15m) would put her in the top 10% of the field overall and on the ladies podium. Thus, by looking at her training/race performances she has been able to identify and link her process (i.e., heart rate), performance (i.e., race time) and outcome (i.e., race position) goals for the event. Importantly, once this event is complete she can then use the information relating to goal achievement to set equivalent goals for her next build-up race, and eventually for her chosen Lakeland event.

To conclude, hopefully the samples above have shown how information recorded in goal-setting logs for both training and racing can be very useful in helping you to identify and set your race-day process, performance and outcome goals for both your build-up races and most importantly for your chosen Lakeland event in July. The examples provided are just examples, and you should look to apply the general themes from this blog to the specific performance attributes you have identified and are working towards so that the goals you set for your own races are specific to the goals you have identified for your running. As you generate more and more training and race information over the coming months, your race-day goals should gradually become more specific and accurate. The final blog in this series will be timed for late June, early July, which will be ideal timing to discuss the theme of that blog, which will be how to identify and monitor the specific goals for race day. Until then, enjoy your build-up towards the race weekend!

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What’s on the menu for 2017?

The table below shows you foods which can be accessed at each of the checkpoints, on the Lakeland 100 and 50 course. You should note the following:

1. Anything else you require should be carried from the start. It’s not possible to have personal food delivered to checkpoints.
2. The one exception to this rule is for Lakeland 100 competitors only, who can leave personal food in their drop bag to be collected at Dalemain.
3. Taking food from supporters or spectators is considered to be ‘outside the spirit of the event’, this is your personal challenge. Carry it or get it from the checkpoints.
4. Stashing food on the course beforehand is strictly against the rules and may result in DQ, drinking stream water and eating wild animals is allowed.
5. Upon reaching Ambleside, public houses, off licenses and the fish and chip shop are strictly out of bounds.
6. The event rules are very simple and fair for everyone: carry it from the start or take it from a checkpoint.
7. Dropping any litter on the course will not be tolerated, this will result in an immediate DQ.
8. It is impossible for us to enforce these rules, we rely on your good will to support and adhere to them.

You can see a list of checkpoints and food supplied below, THIS LIST IS NOT EXTENSIVE, IT IS THE MINIMUM YOU WILL FIND AT THE SPECIFIED CHECKPOINTS. Water is available at every checkpoint on the course.

CP Location Food Water Juice Cola Tea / Coffee
1 Seathwaite cake, biscuits Y Y Y N
2 Boot flapjack, biscuits Y Y Y Y
3 Wasdale soup, sandwiches, salt, crisps Y Y Y Y
4 Buttermere Soup, bread, biscuits, salt, crisps Y Y Y Y
5 Braithwaite pasta meal, rice pudding, biscuits, salt, jelly babies Y Y Y Y
6 Blencathra cake, biscuits jelly babies Y Y Y Y
7 Dockray soup, sandwiches, biscuits, salt, crisps Y Y Y Y
8 Dalemain meat stew and veg stew, bread, pudding & custard, salt, jelly babies Y Y Y Y
9 Howtown flapjack, biscuits, jelly babies Y Y Y Y
10 Mardale soup, sandwiches, salt, crisps Y Y Y Y
11 Kentmere pasta meal, salt, biscuits, jelly babies Y Y Y Y
12 Ambleside soup, sandwiches, cake, salt, crisps Y Y Y Y
13 Langdale meat stew and veg stew, bread, salt, biscuits, jelly babies Y Y Y Y
14 Tilberthwaite Sandwiches, biscuits, flapjack, jelly babies Y Y Y Y

*Sandwiches will be ham, cheese, jam and peanut butter (not all together, but any suitable combination should be expected).

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Kit Check and Carrying Emergency Provisions

At event registration, you will be required to carry the selection of compulsory kit. It’s important for everyone to understand the requirements prior to the weekend as without all of the items, you will not be allowed to start.

Before we go any further, there are a few simple rules which may well help to answer your questions:

1. All runners must carry all kit, this relates not just to solo runners but to everyone running as a pair.
2. There are no exceptions to rule 1 under any circumstances.
3. Please don’t try to ‘beat the system’. Bring the items on the list below and save yourself the hassle. We’ve seen it all before, it didn’t work then, it won’t work now.
4. Never, under any circumstances should you ask “is this really necessary to carry all this stuff in July?” It really is and you really need to trust us on this one.
5. Do we actually check at the finish? Yes… all prize winners are checked and there is a random check of finishers throughout the event.
6. Don’t email or contact us to question the purpose, rights and wrongs of this kit list, it isn’t up for discussion. Save your energy and just turn up with the right stuff on the day.

Here goes…

1. First aid kit to include: blister plasters, dressings, bandages and tape to secure dressing as a minimum requirement. We also recommend Vaseline, paracetamol and antihistamine. Use your common sense and ask yourself, what are the circumstances that could arise and what would you need to resolve it.

2. Full WATERPROOF body cover, top and bottom. Windproof or water resistant is not sufficient, your clothing must must be fully waterproof with taped seams. Plastic jackets, ponchos or plastic bags will not be accepted. Garments must be a good quality and recognised as fully waterproof.

A hood is advised, but not compulsory as you will be carrying a hat during the event – note that hoods are compulsory for a lot of other mountain races. If you are intending to purchase a waterproof jacket for this event, get yourself one with a hood, to ensure it’s accepted at all other events you may enter.

Please don’t email us asking whether your jacket and trousers are waterproof, speak to the people you bought it from or contact the manufacturer.

3. Spare base layer top and bottom – must be full length bottoms & long sleeve top. A pair of warm running tights and a long sleeve running top or thin fleece are ideal. Let’s clarify:

  • Three quarter tights or cycling shorts combined with long socks are not acceptable.
  • Short sleeve tops are also not acceptable.
  • Leg warmers or arm warmers with shorts or short sleeve tops are not acceptable.

The rule is very simple, bring a spare base layer, full length, top and bottom.

IMPORTANT: Seal the spare base layers in a watertight/plastic bag and leave them at the bottom of your pack. The spare base layers should not be worn at any time during the event unless you are faced with a race ending emergency. If poor weather and a drop in temperature lead to you using emergency base layers, then you have not packed enough spare clothing. NOTE – the emergency clothing is not ‘in case you get cold and wet’, you should have a second spare set to deal with such as issue.

4. Head torch / spare batteries if required to last one or two nights depending upon your race distance. Please don’t bring a cheap torch with old batteries which cuts out after 20 minutes leaving you stumbling around in the darkness, with your iphone as your only means of spotting the large rock you are about to fall over. You’ll be hitting the night sections in the latter stages and you’ll be tired. Make it as easy as it can be, bring a good quality / charged torch.

5. Mobile phone fully charged. IMPORTANT – there is reception throughout the course (not in it’s entirety). If you are lost between checkpoints and identified by our live timing system as outstanding at a checkpoint, SWITCH YOUR PHONE ON. It is likely that we are trying to call you and you can call us using the numbers in your roadbook. To conserve the battery life on your phone, please see point 4 above, regarding head torch quality.

6. Whistle – If it’s built into the buckle on your pack, check it works VERY WELL. We will check the whistles at kit check if we’re in doubt. Should you find yourself in an emergency situation, a whistle can be used to attract attention. The recognised sign for help is 6 long blasts followed by 1 minute silence. Please don’t use this at checkpoints to attract the attention of helpers and request sugar for your tea.

7. Hat and gloves (BUFF or similar is acceptable as hat)

8. Emergency foil blanket or bivi bag, large enough to cover whole body. Don’t cut down your foil blanket in an attempt to save weight. A foil blanket which is only big enough to roast a small mouse, will not be accepted.

9. Emergency food equivalent to 400kcal e.g. 2 mars bars. Don’t email and ask if you can carry Snickers instead of Mars and how many grams of Haribo equate to 400kcal, we will most likely cancel your entry.

IMPORTANT: Seal the spare food in a plastic bag and leave them at the bottom of your pack. Do not eat the emergency food at any time during the event unless you are faced with a race ending emergency. If you eat your emergency food, you did not pack enough spare food. NOTE – the emergency food is not ‘in case you get hungry’, you should have extra, spare food to deal with such as issue.

10. Map (supplied at registration, waterproof and pre-marked) Harvey 1:40,000. Ideally, please learn how to use it beforehand. If you should spot someone at the start of the event holding the map upside down and looking in the opposite direction to the actual route, please notify your nearest marshal.

11. Road book (supplied at registration on waterproof paper). There is a copy on the website which you can download for familiarisation purposes. The road book is a written description of the route, turn by turn.

12. Compass (you must know how to orientate a map using a compass and take a simple bearing to provide direction). IMPORTANT – bring actual compass. A compass on your phone or Garmin is not acceptable due to the risk of battery life running out.

13. Plastic cup or mug. You must carry a plastic cup or mug for the duration of the event for hot drinks. This reduces the use of foam cups and keeps our waste to a minimum. Whether you are intending to take hot drinks or not, you must carry the cup / mug, it is a compulsory item. If you need advice regarding which plastic cup is the lightest and most aerodynamic, you’ll find plenty of reviews on Facebook from last year. Alternatively, but a 20p plastic cup and clip it to your pack.

If you need any clarification or advice regarding the kit, contact The Endurance Store on 01257 251217 and we will be more than happy to talk to you at length about which items are the most suitable and why. Just don’t ask about the cups… we can’t go through another year of cup questions.

It’ll be here before you know it so time to push on.

Montane Lakeland 50 & 100 Team

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I’m dropping out, how do I get back to HQ?

At the Montane Lakeland 50 & 100, we are one of the few events who offer a transport service to get you back to HQ if you should pull out. The planning of such a transport rota is a major cost for this event and is a huge logistical challenge as many checkpoint are a 4 hour round trip from HQ. You should study this timetable and ensure that you are fully aware when and where you can pull out and how you can get back. Before we go any further there are some simple things you need to understand:

1. This rota is a huge challenge for us and the transport providers, please appreciate that in most other events, you would be expected to find your own way back.

2. With that in mind, NEVER complain to checkpoint staff if you are there longer than expected and you want to be transported home more quickly.

3. The emergency kit in these situations will prove vital. If you are wet and tired and have to wait several hours for transportation, dry clothing will be priceless. Get changed, stay warm, have a nap and expect a long wait in some cases.

4. If you drop out and you are not considered a severe medical emergency, you are not our priority. Our priority is those people who are still trying to reach the finish. With that in mind, stay out of the checkpoint, make space for those still competing and do not get in the way of the checkpoint staff who are trying to support. If you are able, offer your help to the CP staff to see if they need extra help, if not, stay out of the way and let them do their job.

5. These are estimated times and all planned journeys are flexible to deal with circumstances which may occur during the event.

Montane Lakeland 100 Course Only

CP1: Seathwaite

No pick up from here, it’s 10k into the course, if you drop out here and it’s not a serious medical emergency, you really need to have a serious word with yourself. Don’t expect a ‘high 5’ when you stroll back into HQ.

CP2: Boot

Minibus leaving Boot at 11:00pm which will then continue to Wasdale arriving 12:00 midnight. If you drop out here and do not have serious medical problem, see comments above regarding CP1.

CP3: Wasdale

Minibus leaving Wasdale at 00:45 and arriving back at Coniston with drop outs from Boot and Wasdale at 02:45am. Do not be confused by Stroller Disco 60’s party and do not get comfy. Step away from the glitter ball, walk past the bus and step forwards towards Blacksail Pass.

CP4: Buttermere

Minibus leaving 04:30am and arriving back at Coniston 06:00. Minibus will call at Braithwaite and Blencathra en route to Coniston if required. IMPORTANT – If you’re late and miss the cut-off, not only are you out of the event, but you won’t get a hot dog and milkshake at the American Diner. Nobody will be rewarded for failure.

CP5: Braithwaite

Minibus will call 05:00am en route to Coniston arriving 06:30am. Coach will pick up 06:00am en route to Coniston arriving at Coniston 07:30am. You will get no sympathy from Tony and Giselle who manage this CP, so don’t waste your breath.

CP6: Blencathra

Minibus will call 05:20am en route to Coniston arriving 06:30am. Coach will pick up 06:20am en route to Coniston arriving 07:30am. Coach will pick up 07:20am en route to Coniston arriving 08:30am. CP is managed by Little Dave and the Hacienda crew. Little Dave’s Mum’s Chocolate Cake (LDMCC) has saved many potential drop outs at this stage. We have it on good authority that LDMCC was in fact in the ‘parcel’ delivered to Bradley Wiggins #marginalgains

*Coach will pick up from Blencathra 09:30am and transport competitors to Dalemain, arriving 10:30am, you will stay at Dalemain until 13:30pm to be transported back to Coniston 14:30pm – LONG WAIT.

CP7: Dockray

Coach will call 12:30pm and transport to Dalemain for 13:00pm. coach will then leave Dalemain 13:30pm and transport back to Coniston 14:30pm. If you’re searching for motivation, you might find it here. The CP manager Dave Ralphs is known for his invigorating and inspirational speeches, such as the time he told Stuart Mills to “shut up, sit down, have a butty and then get moving….” Stuart went on to win the 100.

CP8: Dalemain

Coach will leave 13:30pm and transport back to Coniston 14:30pm. Second coach will leave Dalemain 16:30pm, calling at Howtown 17:00pm (if required). Coach will stay at Howtown until 18:00pm then continuing to Coniston to arrive 19:45pm. There’s hot food, pick and mix and a place to lie down here, it’s such a lovely place. There’s also a warm bus waiting to take you back to Coniston if you have FAILED.

Montane Lakeland 50 & 100 Course

CP1/9: Howtown

Single coach leaving 18:00pm arriving Coniston 19:45. Runners in the 100, if you’re going to stop, do so here and don’t set off for Mardale. Runners in the 50, if you drop here without a serious medical emergency, serious questions need to be asked and you’ll most probably be rounded up and chased out of How-town by cowboy Tim.

CP2/10: Mardale Head

The Spartans of Delamere once held back an army of 45,000 at this narrow pass, piling up the bodies of wilting ultra runners and using it as a barricade.

CRITICAL – IF IT’S LIKELY YOU WILL DROP OUT AT MARDALE HEAD, DON’T LEAVE HOWTOWN. A coach will arrive 11:00am and this coach will not leave until 5:00pm. A second coach will remain until 11:00pm, arriving back at Coniston 01:00am. IMPORTANT – If you drop out at Mardale, you may have to wait 10 hours to be transported back. Remember this when deciding whether to continue, whether to stop and at which checkpoint you do so.

CP3/11: Kentmere

Feeling a bit tired here? My heart bleeds… We have new CP managers at Kentmere, Mountain Fuel will be stocking the checkpoint.

Minibus leaving 16:30pm and arriving back at Coniston 18:00pm, calling at Ambleside, Langdale and Tilberthwaite as required en route to Coniston. Further minibus leaving 21:30pm and 01:00am to arrive back at Coniston 23:00pm and 02:30am, calling at Ambleside, Langdale and Tilberthwaite as required en route to Coniston.

CP4/12: Ambleside

If you make it to Ambleside circus staffed by Mountain Run, you have broken the back of both routes. Of those who reach Ambleside, the majority go on to finish. If you consider dropping out, you probably just need a slap across your flapjack filled face. Remember when whining that you entered the event, nobody forced you to.

Minibus leaving 17:00pm and arriving back at Coniston 18:00pm, calling at Langdale and Tilberthwaite as required en route to Coniston. Further minibus leaving 22:00pm and 01:30am to arrive back at Coniston 23:00pm and 02:30am, calling at Ambleside, Langdale and Tilberthwaite as required en route to Coniston.

CP5/13: Langdale / Chapel Stile

It’ll be very comfy here, with sofas and log stoves under the stars.It will draw you in and you’ll hear the whispers in your ear… “have another 10 minutes… take a nap… that sofa feels good…” Get up… get a grip… get moving.

Minibus leaving 17:30pm and arriving back at Coniston 18:00pm, calling at Tilberthwaite as required en route to Coniston. Further minibus leaving 22:30pm and 02:00am to arrive back at Coniston 23:00pm and 02:30am, calling at Tilberthwaite as required en route to Coniston.

CP6/14: Tilberthwaite

If you ask to drop out at Tilberthwaite, you should be ashamed of yourself. Get your sorry backside up the stone steps and onwards to glory. Lakeland legends do not drop out at Tilberthwaite.

Shuttles to be arranged as required due to close proximity.

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