LISTEN CAREFULLY DURING THIS SLIDE SHOW

1. LISTEN CAREFULLY DURING THIS SLIDE SHOW

2. HILLCRAFT TEN TORS TRAINING AND EVENT. WHAT DO YOU NEED TO KNOW!! Pay heed to the important advice and information on the following slides.

3. TERRAIN – Steep and rocky Watch out for sprains and twists. DO NOT take your boot off if you do, it won’t go back on again Elevate Compress (bandage) Hobble off if you can. If not – Shelter, survival bag, insulate from ground, get help. Terrain

4. Conditions underfoot can rapidly change Good ankle supporting footwear is vital, as is looking where you are going. It is difficult to evacuate anyone who sprains an ankle.

5. Weather constantly changes. Mist can quickly reduce visibility. Stick together and pay attention to the map and compass. Look on your route card for an escape route or nearest help. Use my contact number on the routecard if reception is available if you are lost for an hour or more.

6. Roads; go single file and face oncoming traffic.

7. Stay comfortable, this means stay dry and above all stay warm! Therefore make sure you are carrying adequate clothing and waterproofs- If you get soaked and cold – CHANGE!!

8. Hypothermia and heat exhaustion are killers! They can happen!! Heat exhaustion and dehydration – Too hot. Look out for panting, thirst, red flushed skin becoming cold and clammy as the condition develops. Mood swings and bizairre behaviour. Try to cool casualty and get into shade. Drink, Drink, Drink!!! HYPOTHERMIA – Too cold. Look out for shivering, mood swings, lagging behind and unresponsiveness. Get casualties in shelter with dry clothing. Do not feed them but warm sugary drinks are good.

11. SUNBURN!! Apply lotion, keep covered up if necessary! Carry suncream and a baseball cap. Stay hydrated by drinking plenty!

12. Ticks and Lymes disease • Ticks live in rural areas. They hang about on vegatation ready to attach themselves to you as they pass. • They favour warm, moist areas of you body in which to feed from by biting and then attaching themselves to suck your blood! • You will not notice ticks until they become engorged with your blood and increase in size. • To remove them pull gently in an anti clockwise direction. Tweezers are good for this. Make sure the tick is grabbed as close to your skin as possible. You do not want the mouth parts left in as they can cause Lymes disease. • Whilst out check yourself regularly especially if wearing shorts. Applying repellent and wearing light coloured clothes also helps to spot or prevent ticks latching on. Lymes Disease Symptoms can take over a week or a month to emerge from the initial bite. These include flu like symptoms, temperature and sickness. Also a red rash will develop around the bite area and spread. This must be treated so see your doctor if this occurs. Lymes disease is treatable through a long course of anti- biotics. The chances of developing Lymes disease are drastically reduced if the tick is removed within 12 hours of attachment.

13. Look out for a rash which can occur up to a month later.

14. In Case of emergency two go for help from the NEAREST checkpoint or gain mobile reception (uphill). Others keep the casualty and themselves warm and sheltered. Insulate from the ground using rucksacks or sleep mats. If you have a tent put it up! Get inside and get in a sleeping bag. Place casualty in a survival bag. EVERYONE put on extra layers. Look out for each other! Follow procedures on the next slide

15. INCIDENT Call me! My number is on the route card. If you cannot get hold of me try one of the other numbers. You may have to move uphill for reception. What has happened and to who? Where are you? Grid reference or what leg you are on. SERIOUS INCIDENT Needs URGENT help Dial 999 – Two people may have to walk up a hill for reception. In bad weather make sure the 2 have kit! Ask for Police and explain situation. They will want to know….. What team you are and team number What happened to who, and when. Where are you? Grid reference or name. Please be as precise as you can. My name and number as stated on route card. Then phone me !! Get in the tent and follow advice on the previous slide. WARMTH! If you are involved in an incident on the moor and require help REMAIN where you are and make your position visible eg. survival bags on ground, whistling distress call, flashing torches. HELP WILL ARRIVE!

16. You will be in remote terrain. DO NOT underestimate how far away help could be. Listen to advice you are given. Know what to do in an emergency. Sign in at each checkpoint. This is vital on keeping times and a location on you! Be aware of what features you should pass or cross on each leg. Tick them off. Know your location!

17. NAVIGATE AS A TEAM • COMMUNICATE. • OBSERVE WHAT YOU PASS. • USE THE MAP. WHAT SHOULD YOU EXPECT? • HOW FAR IS IT? HOW LONG SHOULD IT TAKE?

19. Following a bearing – not simple!

20. 1 Steering from behind. The the rear person lines up on the front person to ensure that they stay on the right course. 2 Drifting off course - the rear person indicates which way to make the correction.

21. On Sight Bearings Point the compass at the feature and turn the housing until the red north arrow sits within the red arrow on the base of the compass. You have now done a visual bearing.

22. AIMING OFF & HANDRAILING

23. The Route Card • The route card suggests the way between fixed points and is what you should follow. However given changing circumstances you may have to adapt your route away from the route card. Be flexible, do not follow the route card if it is difficult to do so. Eg. Swollen rivers. Do take notice of the emergency advice, emergency contacts and leg descriptions on the route card.

24. Blisters! What Causes Blisters?Blisters typically develop due to friction on the skin. This can occur from the rubbing of clothing or sports equipment on the surface layer of the skin. Over time, continued friction can cause the top layer of skin to separate from the second layer of skin. One warning sign that a blister is about to develop is redness and warmth on the skin called a "hot spot." Next, fluid fills the space between the top two layers of skin to provide protection from continued rubbing. When this happens you will see a blister that looks like a little bubble on the skin. Treat hotspots quickly and cover With Compeed. Most people get blisters on the heels, soles of the feet, and palms of the hands because they rub against shoes, socks or sports equipment. This type of friction, especially in moist, warm conditions, is perfect for blister development.

25. How to Treat BlistersIf you do get a blister, the goal is to keep the blister from getting bigger and avoiding infection. Signs of infection include pus draining from the blister, very red or warm skin around the blister, and red streaks leading away from the blister). Small unbroken blisters that don't cause discomfort can be left alone to heal, because the best protection against infection is a blister's own skin. They can also be covered with a Compeed plaster. However, large, painful blisters can be drained as long as you keep the top layer of skin intact and covering the blister. To safely drain a blister, first clean the blister and the surrounding area with rubbing alcohol or antibiotic soap and water. Next, sterilize a needle over a flame until the tip glows red and allow it to cool. Finally, puncture a very small hole at the edge of the blister and drain the fluid by applying gentle pressure. Once drained, place antibiotic ointment on the blister and cover with a bandage and let it heal naturally.

26. Packing Your Rucksack – If done properly will safe your shoulders and aches and pains whilst travelling. Some basic tips… 1 – Pack tightly with as few spaces as possible. 2 – Items not needed until the end of the day should be at the bottom, eg. Sleeping bag. 3 – Distribute weight evenly across the pack. 4 – Remember rucksacks are not waterproof. Use a liner and wrap stuff up. 5 – Items needed during the day eg. food, sterilisation tabs and water bottle should be easily accessible. 6 – Avoid attaching things to the outside apart from walking poles or sleeping mats.

27. EMERGENCY • Follow advice on your route card. • Remember in bad weather 1 casualty can become many. Stay dry and warm. This may mean erecting tents and putting on extra layers and using the survival bags. • Whistle for help if you do not feel you can leave the casualty and have no phone reception. • If people go for help (at least 2) leave someone with the casualty. • Try and remember important details like grid references, time and names. • Use your mobile to call rescue in extreme circumstances. Otherwise contact me. • Bleeding – apply pressure. Do not remove anything that has punctured the casualty. • Bones – Keep movement minimal. Insulate casualty from ground using rucksacks or mats. • Swelling – try to apply pressure. For swollen ankles keep footwear on.

28. BLEEDING WOUNDS • If someone has something stuck in them, leave it in unless it is small or easy enough to remove. • For a cut try to apply direct pressure to the wound. If it is deep and hard to stop also apply pressure above the wound. • If possible elevate the wound. Triangular bandage applying pressure above the wound In your first aid kit you have triangular bandages, these are the most useful items for dealing with bleeds. Direct pressure applied to wound. This should be followed up by tying the another bandage across the top of this one to keep the pressure on. Watch casualty for symtoms of shock!

29. BLOOD LOSS

30. SHOCK – Usually due to blood loss. Lie casualty on their back, elevate legs to return blood to the core. Try to stem bleeding if you can find it by applying pressure. If bleeding is internal all you can do is place them in the in the shock position. Shock is a severe condition that occurs when not enough blood flows through the body, causing very low blood pressure and leads to cell decay.

31. INTERNATIONAL DISTRESS SIGINAL • 1 whistle blast every 10 seconds for a minute. Leave it 30 seconds and whistle every 10 seconds for another minute and so on…..

32. You will come across obstacles!! Mentally and Physically!!! Undertake your own risk assessment in these situations. Always consider what the worst case scenario might be! What you are attempting is tough! Be up for it!!

33. If something bad happens….. • What will the effects on you be? • Can you stay calm? Can you take the correct actions? • Scary or sudden events can shake you up, slow you down or upset you. • A good team SUPPORTS EACH OTHER.

34. Be organised. Navigate as a team and work together!

35. Lightning • Lightning commonly strikes higher ground, so if you are exposed here, try to descend. • Do not shelter directly beneath tall objects as these attract strikes. • A projection such as a pinnacle or post acts as a lightning conductor that services an area with a radius corresponding approximately to its own height. This means that the area within this circumference is a relatively safe place to wait because the projection will deflect lightning strikes on itself. • Sheltering under an overhang or a tree is a hazardous course of action because a lightning strike will bridge the gap taking the most economical route, in this case through the people and into the ground. It is much safer to sit out in the open wearing waterproofs. • A walking party sitting out a lightning storm should ideally crouch or sit upright on top of insulating material such as rucksacks and sleeping mats. Hands should be kept on knees rather than touching the ground. REMEMBER – STRIKES ARE RARE

36. Water Sterilisation • USE you chlorine tablets or iodine drops. 1 tab or 2 drops per 1 litre. • If you don’t then imagine the results of the pictures on the left in your sleeping bag or tent! Nice for your team mates.

37. RIVER CROSSINGS Try to locate a route across boulders to act as stepping stones. If you need to walk upstream several kilometres, the river should decrease in size. Avoid fast flowing white water. Help each other across. Loosen rucksack hip belts so you can get rid of the rucksack if you fall in. Otherwise it is harder to stand or swim. Assess the river bed and banks for obstacles.

38. River Crossings 2 This is at the limits of a safe?! crossing. Never attempt to cross in water above your knees, these people are in a vulnerable situation. Lacking boulders or easy crossing linking together is a relatively safe way of crossing. Again this is not ideal CAZ\ IF IN DOUBT DO NOT CROSS

39. Choose your tent pitch carefully! Check the ground for sharp objects when you pitch your tent. Does the ground around you look liable to puddle badly. Avoid pitching directly under trees. It is noisy in rain and falling debris rips tents. Try to keep 2m from other tents to reduce the fire hazard.

40. Avoid pitching under trees • Permanent rain fall • Falling debris in high winds • Pitch smaller end into wind • Dependent on tent type • Anchor tent promptly in high winds • Stow stuff sacks and peg bags • Learn how to adjust guy ropes properly • The Tent • Practice • Check equipment • Read the ground • Dip/hollows • Wet patches/plant clues • Check the surface • Rock and sharp objects • Slope/angle

41. A Good Nights Sleep • Use your roll mat • Ground insulation • Go to bed Warm • Hot food/drink or exercise • Put extra clothing on • Get sleeping bag out early • Chance to loft up • Use a pillow • Rolled up clothes • Pillowcase stuffed with clothes

42. Camping • Tents are flammable. Cook outside whenever weather permits. Otherwise be extremely careful and cook in an open porch. • Gas canisters can leak. NEVER take them in the inner tent as they could suffocate you in your sleep. Guy ropes and pegs are a major trip hazard causing most injuries on campsites. Stoves get hot and boil water. Take care when using them!!! For burns and scalds apply cold water as long as possible. Do not bandage a burn or scald!!! Be organised and self contained on the campsite. It saves time the following morning if you are already set to go.

43. BURNS AND SCALDS Any burn or scald bigger than a 50p coin needs hospital attention. It also needs cooling for as long as possible because skin keeps the heat and feeds the burn long after it has been removed from the cause. Cold water in a stream, from a water bottle for up to 2 hours would be ideal. Never bandage a burn or try to take bits out of a burn. If you need to cover it to stop infection getting in, eg. due to mud then use a plastic bag.

44. MEALSDo’s • Meals should be prepared in advance • Organize the catering in advance • Organize the meals as a single unit • Resist the temptation to live out of cans • Remember that the quality of catering can make or mar an expedition, therefore make it simple • Individually wrapped and labelled meals

46. MEALSDon’ts • Live off sweets and instant energy foods indefinitely • Empty tinned food into bags • Open the emergency rations • Live off fatty foods only (fry-ups etc)

47. Energy Levels A typical day in the hills will burn up in the region of 4500 Kcal (18.9 MJ) Fat is the most energy dense form of food but digests extremely slowly Carbohydrates provide less energy weight for weight compared with fats, but their energy is made available more quickly The best solution is to have a breakfast of carbohydrates and fatty foods followed by a series of high carbohydrate snacks during the day Sugars are absorbed more quickly than starches, so confectionary should be included in moderation

48. Suggested foods for Main Meals

49. Suggested foods for Lunches & Snacks Cheese, cream cheese Kendal mint cake Condensed milk Muesli bars Sardines etc Shortbread Fruitcake Flapjacks Lucozade tablets Peanut butter Pork pie Jam Fruit & Nut mixes Bread Honey Oatcakes Sweets & chocolate Sausage roll Salami and other cooked or dried sausage Dried fruit

50. Always re-evaluate your actions and surroundings. Conduct your own risk assessments.