Diet, needs to be built up prior to the event, with a lot of foods high in carbohydrates. Pasta, wholemeal
bread, potatoes, etc, also high carbohydrate energy drinks are good.
Remember sugar is a refined carbohydrate, so it will only give a short lift, you need glucose fructose
dextrose, etc. Chocolate bars for the walk itself, are good and also high-energy bars, people tend to prefer
the latter as chocolate makes people very thirsty. Baked beans are also high in carbohydrates.
Plenty of water should be drunk on the day. A 2% drop in body fluid relates to a 20% drop in performance,
if at any time your urine is dark then you are not drinking enough, but remember, by then it might
be too late.
Clothing should be comfortable and take the weather conditions into account. Clothing is a matter for the
individual taking into account the weather, when walking distances though, knee length lycra shorts under kit is
good, they stop legs from chafing, keep the leg muscles warm and keep your legs warm even in inclement conditions.
For those of you who didn't know, denim jeans are a nightmare on this type of event, and will just about guarantee
chafing, etc.
Beginner Schedule
Prior to commencing this schedule, ensure that you are healthy. Check with your doctor if in any doubt as to whether you should
commence exercise. Walk where there is a pavement when on the road and where bright colours so you can be seen by motorists.
Read the tips on the Itex Walk website. It is important that you also listen to your body. If you are feeling tired or do not feel
well then sometimes it is wise to miss a training session.
Don’t forget to take some drink and food with you out on your walks.
I have scheduled the longest walk in on Saturday on the basis that most people don’t work weekends, however, do the longest
walk on the day that suits you best. Aim to incorporate a mixture of coastal paths, tarmac and cliffs into your weekly preparation.
These routes are a guideline and do not need to be followed precisely.
Week Commencing |
Monday |
Wednesday |
Saturday |
30 March |
20 mins |
20 mins |
Bathing Pools to Fermain and back along road |
6 April |
25 mins |
30 mins |
Moulin Huet to Petit Bot and back along road |
13 April |
30 mins |
35 mins |
Saints Bay to Le Gouffre and back along road |
The following week is an easy week to allow your body to recover from the previous 3 weeks and be strong with
plenty of energy for the next phase of training. |
20 April |
25 mins |
25 mins |
Petit Bot to Le Gouffre and back along road |
27 April |
40 mins |
45 mins |
Petit Bot to La Prevote and back along road |
4 May |
45 mins |
50 mins |
Jerbourg to Les Tielles and back along road |
11 May |
50 mins |
55 mins |
Fermain to Les Tielles and back along road |
18 May |
1 hour |
1 hour |
Moulin Huet to Portlet and back along road |
You have now completed the bulk of the training and your longest walk. The following 2 weeks allow you to recover from the
previous training and ensure you have plenty of energy for the main event. |
25 May |
30 mins |
40 mins |
Les Tielles to Portlet and back along road |
1 June |
20 mins |
15 mins |
ITEX WALK |
Intermediate/Advanced Schedule
Prior to commencing this schedule, ensure that you are healthy. Check with your doctor if in any doubt as to whether you should
commence exercise. Walk where there is a pavement when on the road and where bright colours so you can be seen by motorists.
Read the tips on the Itex Walk website. It is important that you also listen to your body. If you are feeling tired or do not feel
well then sometimes it is wise to miss a training session.
Don’t forget to take some drink and food with you out on your walks.
I have scheduled the longest walk in on Saturday on the basis that most people don’t work weekends, however, do the longest walk
on the day that suits you best. Aim to incorporate a mixture of coastal paths, tarmac and cliffs into your weekly preparation. These routes are a guideline and do not need to be followed precisely.
Week Commencing |
Monday |
Wednesday |
Saturday |
30 March |
20 mins |
25 mins |
Moulin Huet to Petit Bot and back along road |
6 April |
30 mins |
35 mins |
Saints Bay to Le Gouffre and back along road |
13 April |
40 mins |
45 mins |
Petit Bot to La Corbiere and back along road |
The following week is an easy week to allow your body to recover from the previous 3 weeks and be strong with plenty of energy for the next phase of training. |
20 April |
30 mins |
30 mins |
Petit Bot to La Prevote and back along road |
27 April |
50 mins |
55 mins |
Jerbourg to Les Tielles and back along road |
4 May |
1 hour |
1 hour 10 mins |
Fermain to Les Tielles and back along road |
11 May |
1 hour |
1 hour 10 mins |
Moulin Huet to Portlet and back along road |
18 May |
1 hour 20 mins |
40 mins |
Jerbourg to Portlet and back along road |
You have now completed the bulk of the training and your longest walk. The following 2 weeks allow you to recover from the previous training and ensure you have plenty of energy for the main event. |
25 May |
30 mins |
40 mins |
Les Tielles to Portlet and back along road |
1 June |
20 mins |
20 mins |
ITEX WALK |
Further information and tips about taking part and getting in shape can be found below and also at Ann's site - www.bowditchfit.com
Soaking your feet in surgical spirit should be done in plenty of time and will help to prevent blisters. Toenails should be cut
square across, as rounding the nails can lead to ingrown toenails.
"Pairs" of socks are an absolute must, as any movement in the shoe/boot will be taken mainly by the 2 layers of socks and
not the foot and sock, i.e. reducing the chance of blisters. The inner pair of socks should be thin, i.e. 1000 mile socks etc. You
can also cover your feet in Vaseline before you put the inner sock on. Getting a blister comes in stages and you will get what they
call a hotspot before a blister starts, it is imperative to get some protection on. Compeed is very good blister protection. If you
do get a hotspot and put a covering on, then cover in Vaseline before the sock goes back on. Footwear is what ever is most comfortable
for the individual, be that walking boots or trainers. You may find different footwear for the cliffs and the flat are a good idea.
Stretching should be a whole body stretch, but with extra stretches for the legs, stretches should be comfortable and to a point
of mild tension but should not hurt. Quads, hamstrings, calves etc. No bouncing on the stretches.
Stretches should be done at the end of the walk, these can be the same as before, but now need to be done thus, stretch for 20 seconds
and hold, then extend the stretch and hold for another 10 seconds. These are called developmental stretches and will help to stop
the build up of lactic acid in the muscles.
Be Prepared. If you are not used to exercise or have been away from exercise for a long time, your body will be less fit and
supple, making injury more likely.
Be Aware. Think about any old injuries you may have and whether or not they should be addressed before taking part.
Warm up before you start. Stretch once you are warm.
Stay hydrated
Wear appropriate shoes
Stretch at the end of your walk.
Remember: Get fit to do the Itex walk - don't do the Itex walk to get fit.