Highland Cross is intended to be a really worthwhile personal challenge that you can undertake safely.  The Safety Net is designed to support you right across the route and to provide reassurance that if something goes wrong for you aid will be on hand as soon as possible.  However the most important person in the Safety Net is YOU.  These notes are for the guidance of all participants as they contain essential safety advice.  How you prepare for the Cross will largely decide if you have a memorable or miserable experience.  The incidents we have had have been centred on slips, trips, dehydration, hypothermia, lack of fitness, carrying injuries or illness into the event and carelessness on the bike section.

Slips and trips tend to be down to choice of footwear, not being used to travelling over uneven ground at a fast pace and route conditions.  Flat-soled tarmac racing shoes are not what you need for the Cross, the route demands grip and a good supportive fit.  Take advice on the best type of footwear for the tactics you intend to adopt.  Get used to wearing them to make sure that they will be comfortable for 20 miles and perhaps the bike section as well.  Make some of your training runs or walks over rough tracks and practice picking your way across uneven ground.  On the day if you’re faced with difficult route conditions – walk where you are not sure of your footing.  Our earliest casualty ever was somebody who tripped over the cattle grid at the start line and was airlifted out.  Remember a dry path can become a boggy stream with a little rain and the passage of 1,320 feet can churn up the hardest of ground into a gripping bog capable of pulling off any training shoe.

Dehydration is not something people associate with Scotland.  But even on a non-sunny day exertion will use up your body’s fluid supplies.  Once you feel thirsty the damage has been done.  Runner’s World magazine (RW) offers the following “rule of thumb” guidance: “Drink 450ml about 2 hours before exercise, 150-350ml every 15-20 minutes during exercise and 450-700ml of fluid for every pound lost as sweat.”  We have watering points at the start and every 3 to 4 miles along the foot section.  Not quite frequent enough for the RW schedule but enough to give you plenty of opportunities to drink.  Use every watering station – do not miss one and do not rush through the change over without drinking plenty.  On the cycle section watering stations are at 6 or 10 mile intervals so a water bottle on your bike might be a good idea.

But please know how to drink on the move or stop!  Many of the incidents on both foot and cycle sections are down to dehydration “cramps” – horrible on foot but potentially very serious on the bike on Fasnakyle Brae.  A number of cyclists have “come off” on the Brae and report the cause to be their legs seizing up with cramp causing their weight to shift over the handlebars and then the bike pitches out of control.  Drink throughout the foot section and at the changeover.  In training, practice the horrible transition from a walking/jogging/running use of the legs to pedalling – the change can be catastrophic if you are not used to it!

Hypothermia is not simply an illness of “cold” years.  We had a case on a “hot” year where the casualty had tried to take a short cut through a stream, fallen in, got soaked and then ran on into a strong, cooling easterly breeze.  The combination knocked down a very fit athlete.  However, these incidents are normally associated with windy drizzly days when competitors get soaked and are out in the weather for a long time.  It is quite common for runners/joggers to end up walking because they are not as fit as they thought.  They dress on the basis of running the whole way and keep warm through exertion.  The slower pace does not generate the heat and running gear does not give them warmth or protection from the elements.  We strongly urge every participant to carry a bum-bag with a windproof/waterproof jacket and some mini Mars or similar.

Even on a good weather day if you sprain an ankle and have to sit and wait for the helicopter to lift you out you will quickly chill and a simple sprain becomes more serious.  A shell jacket can make a huge difference.  It the weather is poor then you will chill very quickly without one.  Give serious consideration to what you wear on the day.  A cotton tee shirt will offer no protection once it is soaked with sweat or rain.  Cotton is actually a very poor fabric for long-term events.  Consider using one of the modern sports fabrics that wick away sweat and do not chill quite as badly as cotton when wet.  Many male participants end up in the medical centre at the change over being treated for bleeding nipples – and other parts! – from the rubbing of sweat encrusted cotton clothing on their delicate tissues!  On a sunny day sunburn can be a serious possibility.

Lack of fitness.  The foot section is 20 miles of hard ground.  Please ensure that you know that you are fit enough to cover the distance in the time that you have allotted to yourself.  If you are a regular runner, have you run over rough paths and trackless ground?  It is a very different experience from pavement running, ensure that you train over similar ground to the Cross.

If you are a jogger and intend to start with the runners, are you fit enough to complete the entire course in the 7 hours from 11:00 to 18:00?  Have you jogged for 20 miles over rough terrain? How long will it take you?  If you cannot contemplate the course in 7 hours, why not enter as a walker – walk the route and enjoy the experience.  But do not jog if you have entered as a walker!  If you intend to walk the course then the key factor will be getting used to walking over that distance and keeping up a good pace over very mixed ground.

Fitness also includes having the energy to complete the course.  Many people simply “burn out” having completely emptied their energy reserves.  Sensible eating in the days before the event, at breakfast and during the day will prevent this happening.  Know what your body needs through training and carry this knowledge into your plan on the day.  Sending some easily digested food as fuel to the changeover with your bike may make a difference between finishing and fading on the bike section.  Many of the walking participants carry a normal summer day sac with a “piece and a flask” which is very sensible.

Illness and injury.  We want everybody who registered for the Cross to come and take part but if you collect an injury or illness prior to the date think very carefully before taking it into the event.  We have had a couple of quite serious evacuations which, on investigation, were caused by competitors starting with medical conditions that they knew about.  If you have to withdraw through illness or injury and fear loosing your place for future events write to us explaining the situation and we will see what can be done about protecting an entry for the next Cross.

The bike section has potential serious injury if you do not treat it with proper respect.  Cycle helmets and the issued numbered high visibility vests are compulsory.  We have sections of the route marked with extra signposts in addition to normal road markings and some areas are marshalled but you must adopt a proper mental attitude to protect yourselves.

The first section includes descending Fasnakyle Brae.  This is a steep, rough, single-track public road with very big drops into a gorge alongside it in places.  It must be treated with respect.  Do not simply put your head down and hammer downhill as fast as you can.  Police observers watching previous events were appalled at the speeds and evident lack of control some participants had at the final bends before Fasnakyle junction.  There were a number of people who lost control at various points and injured themselves and or damaged their bikes.  It is vital that you reduce your speed to one at which you can maintain control at all times.

We arrange for a road closure order to prevent ordinary motorists driving on Fasnakyle Brae between 11:00 and 16:00.  However, as there is not a practical alternative, event transport and medical teams have to use the Brae.  All bag vans and evacuation vehicles will be descending with you at various times but if we have an accident on the Brae then a medical team or marshal may have to ascend the Brae whilst you are on it to get to the casualty.  Therefore you must descend the Brae as though two-way traffic is in operation in the interests of your own safety.

Please advise any friends, supporters etc on this necessary restriction.

Once your are on the public road beyond Fasnakyle junction the road is open to public traffic.  You have no special rights on the road, the Highway Code applies and you must cycle with care to defend yourself from motorists.

At watering stations pull in and stop to take drinks – do not expect helpers to run alongside you.  It creates additional hazards to both parties.  The Police have strongly advised against support vehicles acting as “shields” behind cyclists.  In their experience this causes additional hazards.  Please do not encourage family or friends to drive along Strathglass to support you – it only creates to the volume of traffic and therefore the risk of accidents.  The event sweep van and minibus will slowly proceed down Strathgalss a safe distance behind the last participant.  If folk need picked up they will be collected from the side of the road but it is better to wait at a Watering Station for collection.  If you have a catastrophic bike failure or want to withdraw before the sweep reaches you there will be motorcycle marshals on the route who will arrange a pick up as soon as operations allow.  None of the marshals or sweep vehicles will have the tools or skills to make bike repairs, that is your responsibility.

On the final approach to Beauly do not let your enthusiasm get the better of you.  Be very aware of the traffic and take all directions from Police officers or event marshals.

Highland Cross has the potential to be a life changing challenge – prepare for it and you will enjoy it!