RASA Prep List

Sooooooooooooooooo!
I finally have a list of suggested spares and goodies that will support me during my challenge (Hope they are fit)

Going through the list supply a hair raising moment, thinking, i will be the person to carry all of this on my back for proximity 2300km in harsh conditions. If that doesn't get you exited, nothing will. For some insane reason i cant't wait for this life changing event to present itself.

Freedom Challenge Kit

Clothing

•                     Waterproof jacket with hood

•                     Windproof jacket

•                     Fleece jacket (for sleeping)

•                     Base layer (x2)

•                     Waterproof cycling pants

•                     Tights or leg warmers

•                     Thermal or recovery tights (for sleeping)

•                     Cycling shorts (x2)

•                     Waterproof/windproof sock

•                     Cycling socks (x3) (one set for sleeping)

•                     Cycling shoes

•                     Walking shoes

•                     Waterproof/windproof gloves

•                     Cycling long fingered gloves

•                     Balaclava/scull cap

•                     Buff

•                     Helmet

•                     Headlight

•                     Sunglasses

Backpack

Recommend sizing between 20L - 25L that allows you access to top and bottom compartments separately. Organise your backpack to save time and effort. 

Place “dry clothing” in separate waterproof bags and the rest in a designated “cycling kit” waterproof bag.

Waterproof gear you can place in the bottom of the backpack so that it is easily accessible and if any water is still present it will drip out the bottom.

Shoes 

Make sure that if you decide to take a set of cycling shoes and walking shoes that they are light, as you are going to carry them on your backpack. Also, ensure that the sole of your cycling shoes have a little flex instead of the rigid carbon soles. Make sure that both shoes are the correct size to accommodate at least 2 sets of thick sock.

Recovery tights

Invest in a pair that has good compression capabilities. I used to sleep in mine with socks and the soft fleece top given to us at the start.

Washing your clothes

Consider yourself lucky if the Support Stations have washing facilities, especially in the first 5 days. I would recommend taking some washing powder along. From Rhodes on you'll get all the luxuries we normally take for granted. Getting ready in the mornings won't involve a wet chamois....

Medical & Emergency kit

Pain killers (panado/myprodol)

Anti inflammatory (Voltaren/Brufen)

Stoppers (Immodium,Valoid &Buscopan)

Anti infection cream (Bactroban)

Throat spray (Locabiotal)

Broad spectrum antibiotics

Plasters (all sizes)

Anti chafe cream

Bioplus fizzies

Lip ice

Space blanket

Hand warmer pads

Lighter

Hygiene kit *

Soap (normally provided by Support Stations after Rhodes)

Toothpaste and brush

Shampoo

Deodorant (rock salt)

Spare parts & Tools *

Spare Tire, Tube & Tire levers

Tubeless repair kit (know how to use it)

Chain (x2) (change after 600-800km)

Multi tool & chain breaker

CO2 bombs (x4)

Break pads (complete set)

Pump

Stan's/Joe's tubeless sealant (enough for 2 wheels)

Duck tape (small roll)

Zipp ties (25cm x 10)

Velcro strap (40cm)

Spare set of cleats (second hand)

Batteries (lights)

Charger (phone)

Multi plug

Chain Lube (Squirt) is provided as sponsor products.

  

Food and bedding

Food and bedding is supplied at the Support Stations.

You will be given daypacks in the morning by your Support Station hosts, so don't worry too much about food. There will also be stops along the way where you will be able to get coffee & tea and food. Eat real food instead of highly processed bars and gels, keep those for when you need it in an emergency. Sponsored drinks (Bio Zest) are provided, so don't worry too much about this unless you have a specific liking and trust in a certain product.

Water bottles (2 x 750ml)

Sweets & nuts (to your taste)

Maps*

You have a choice of 1:150 000 / 1:50 000 scale maps. I would recommend 1:50 000 as there are more recognisable detail to help you navigate. You can download them from the website and print them to A3 or A4 size. Get this done by a professional and ask them to print the narratives on the back. WAIT UNTIL JUST BEFORE YOU SEND YOUR BOXES TO GET NEW AND UPDATED MAPS AND NARATIVES.

Put your maps in your 2L container that will be waiting for you at the Support Stations.

If your phone has the capabilities to store these maps and to read them again using the phone, I would suggest you use it as a Backup. Get used to riding in the dark and navigate using your compass and maps.

2L Containers

Your 2L container will be forwarded to the Support Stations (SS) you choose. You'll have mark them clearly with your name and to which SS they must go to. These will have your goods and spares as support so you don't have to carry all the extra weight while riding. Make a note as to what is in each box at what SS.

Things you can send forward in the 2L containers are up to you, but I have marked (*) some items you can send forward. After about the 4^th and 5^th day you will have guys withdrawn from the event and you can then raid their containers : ) This is quite fun sometimes.

Bike Kit

Keep it as simple as possible.

Get to know your bike intimately! If something can go wrong it will in this event.

Know how to change a tubeless tire and make it tubeless again with your CO2 bombs. Know how to fix and set your gears. And get your bike serviced by a professional and be there when he does it so you can see how he does it and learn some tricks.

Make sure you replace any small parts that is older than 3 years. Small parts being cables, housing, derailleur wheels, brake pads, bearings and even wheels if it looks like it needs replacing. There is nothing worse than the stress of breaking spokes and then try and source them or don't have brake pads when they are finished half way through the event.

Don't skimp on tires as these will have to look after you for 2300km. They'll need to have enough grip for rocky bits, good rolling capabilities and good side wall protection. Buy new tires and use the old one as a spare tyre.

A good set of lights on the bike is essential. Choose lights that :

•                     have a 4-5 hour burn time at max or 20-30 hours at half output.

•                     have at least 300 lumens. (you'll need to see where you go at night)

•                     don't need a charger, but AA batteries. This saves weight so you don't need to carry another charger with you.

Pannier rack

Panniers racks are another good option to keep the weight of the back. Make sure if you choose this option you use one that fix to the frame and not the seat post (I've made that mistake once).

You will be able to spread the weight from you backpack to the pannier and have the option to use an even smaller backpack (20L). Don't put all the weight on the back wheel, you'll end up fighting the bike down tricky technical sections and run the risk of a flat or worse broken bones.

Music

This is not part of the bike kit, but still a very important piece of psychological equipment.

Some days you just want to ride and enjoy music in your ears to motivate you on that big climb or on route to Prince Albert..... (or to keep the cold wind out of your ears)

Training

Start as soon as you have decided to do it!

Training should be based on one core element – TIME IN THE SADDLE.

The more time you spend riding your bike the more you will enjoy your days out on the Freedom Challenge no matter what the weather throws at you.

Get use to pushing and carrying your bike, you will do this at least once a day for an hour or so. There will be a time where you will have to climb over a fence with your bike, so you will have to get the upper body strength to pick you bike up above your head and over the fence.

So, get stuck in the Gym and concentrate on Core and upper body strength training.

Your training should start with:

12 hours a week on the bike.

Increase your training every month by 10% and do 30% of that on weekends.

Start training with you backpack so your body gets used to the weight.

In the month leading up to the event you should be able to ride for 8 -10 hours on weekends and be able to ride a 180km with full kit. As a dry run, ride 2 x 180 km back-to-back to get the feeling in the legs.

3-4 hour a week in the Gym.

Concentrate on squats, core and upper body.

There will be time where you are going to pick up your bike above your head and place it on the other side of a fence or even climb a a game fence.

If possible take an old backpack and fill it with sandbags to a weight of 15-20kg and go for an hour hike (Wonderboom Fort). This will simulate walking up and down mountains with the weight on the back.

5 km a week running.

This is not essential, but will come in handy when you hike-a-bike.

Portaging

As part of your training regime, start getting used to picking your bike up and placing it on your back. Do this a couple of times each week so your body gets used to it, so when you do the event you will be confident putting it up there and taking it off without hurting yourself.

Psychological training

As physical demanding as the Freedom Challenge is, you should have the mental aptitude to deal with daily challenges. You will get bombarded by freezing headwinds, ice, snow, mud, rain and mechanical monsters. You physical preparation will determine how you overcome most of this, but you should look at the big picture here. There is 2300km to ride, you don't have to do it in 3 days!

You should wake up each day and ride each day on it's own. Plan your ride and adapt according to the weather and conditions. When things are going well you'll feel a million bucks, but when things go bad you should sit back and enjoy the ride.

Now, get training for something spectacular that will change you for ever!

Doing it the "Freedom Challenge" Style!