Peru 2004 – trek the inca trail

Ultimate Challenges | The Ultimate Travel Company
Humanitas Charity
Borneo Tri-X challenge
20-28 June 2014


1. General introduction to the Borneo Tri X Challenge 2. Typical day 3. Support 4. Health and vaccinations 5. Altitude effects 6. Training 7. Kit list and baggage 8. Travel Insurance 9. Food and drink 10. Accommodation 11. Washing and toilet facilities 12. Climate 13. Passports and visa 14. Money matters 15. Photography and video 16. Flight extensions 17. Sustainability and conduct on trip General Information
Once a British Outpost, the states of Sarawak and Sabah on the Islands of Borneo
now form what is known as eastern Malaysia. The lush tropical paradises are South-
East Asia at its most exotic and untouched, with vast area of virgin forest and
unspoilt coastline awaiting discovery.
Our challenge starts with a tough, breath-taking trek, summiting the prominent Mount
Kinabalu at 4102m. This is followed by a hilly two day biking challenge along gravel
tracks where we will enjoy the spectacular backdrops of the jungle and Mount
Kinabalu. The challenge finishes by conquering 5km of the raging Padas River.
When not screaming over whiplashes of white water, take the time to enjoy the
beauty of unspoilt nature at its best. This is certainly a tough, adventurous challenge
from start to finish.
Fast facts about Sabah:
Full country name:
Malaysian Borneo - which is made up of Sabah and Sarawak
Population (Sabah): 3.3 million
Capital city (Sabah): Kota Kinabalu
People (Sabah):
32 Ethnic groups including, Kadazan, Dusun, Malay and Languages (Sabah): Bahasa Malaysia is the official and national language. English
Religion (Sabah):
Typical Day
When trekking, average walking hours each day will be between 5-8 hours, when
biking, average hours in the saddle will be between 6-7hours each day. Our day
rafting will be spent on the Padas River, each raft will hold a maximum of 6
participants plus guides and we will be rafting through class 2/3 rapids.
Water and snacks stops will be available at regular intervals throughout the day and
there will be designated lunch stops every day. In the evenings accommodation will
be either, hotels, hostels or homestays where dinner will be served. On the last night
a special celebration dinner in Kota Kinabalu has been arranged.
People will need to be fit and mentally prepared for long days and varying disciplines.
The biking and trekking is through mountainous terrain and the temperature is always
hot and muggy changing to freezing cold at the top of Mt. Kinabalu.
 A member of the UTC team will meet the group in London to distribute flight tickets and ensure that the check-in procedure runs smoothly  The group will be accompanied by an Ultimate Travel Company Expedition Trek Leader and Doctor (depending on number of participants on the event)  Local guides will trek/bike and raft with the group, all guides will be highly knowledgeable about the country and route  A mechanic will be on hand to fix problems and carry out repairs  The guides will carry radios for safety and satellite phones for emergencies  Support vehicles will follow the group when cycling and set up water/snack Health and Vaccinations
Typhoid and Hepatitis A, Tetanus and Polio vaccinations should be up to date.
Yellow Fever is required if coming from an infected area. Anti-Malaria protection is
also advisable, Malarone is one of the most effective anti-malarial drugs, and
Ultimate Challenges also strongly recommend that you try out these tablets at least
2-3 weeks before departure, so that you have time to change to another brand if you
have an allergic reaction.
Please note this is a guideline only. It is important to seek up to date professional
medical advice from your GP or local travel clinic. You should bring your own regular
medication with sufficient supplies for the whole trip and a small first aid kit (see
packing checklist below).
You will have completed a medical form when you applied for the challenge, with
details of any pre-existing medical conditions. These details will be passed to the
challenge doctor accompanying the group; she/he may wish to contact you prior to
the event to clarify the condition.
Altitude effects
At altitude there is a shortage of oxygen, so as you climb/bike higher, the air gets thinner. The high altitude will be one of the biggest challenge to us and there are a variety of symptoms including headaches, tiredness, irritability, nausea and depression. The effects of altitude can be felt from around 2500m upwards. Not Everyone is affected by altitude sickness and fitness, size, age or sex has no bearing on how people may be affected. You can help yourself at high altitude by breathing deeply, walking slowly and by drinking plenty of water. Sleep is also important for the body’s adjustment: sleeping pills must be avoided as they depress breathing. Alcohol One of the best ways to help reduce effects of altitude is to drink plenty of non-alcoholic fluids. As alcohol dehydrates the body, alcoholic drinks will not be available to buy on the challenge. We have listed medication and herbal remedies that may reduce the effects of altitude sickness. We are not recommending you take any of the following; we are just making you aware they exist so you can make the decision yourself, along with your GP. Diamox (acetazolamide) The drug Diamox may help you acclimatise quicker. It is not a miracle drug and your GP may not prescribe it because it has not been specifically developed to treat altitude sickness. According to recent research into altitude sickness, the recommended dose is 125-250mg every 12 hours, but prescriptions vary from doctor to doctor. It should not be used by anyone who has a sulphur allergy. You must try this drug out in the UK first and recognise that there are side effects (it acts as a diuretic and can cause tingling in your fingers and feet). Diamox is supposed to work by making your kidneys produce more bicarbonate, which re-acidifies the blood. This acts as a respiratory stimulant and is reported to help you breathe like a person who is acclimatised. It is claimed Diamox can speed up acclimatisation by 12-24 hours, but we cannot substantiate this. Homeopathic remedies. The homeopathic remedy called Coca 30 is reputed to help, see your local practitioner. Training
The majority of those taking part in these types of events are not usually experienced
cyclists, trekkers or rafters. It is therefore imperative that everyone follows a
reasonably serious course of training in order to get the maximum benefit. The event
is a tough challenge over 5 days incorporating a variety of disciplines, all which
require different types of training. The amount of training you will need to do will
depend on your current level of fitness.
Training is essential - these events are meant to be a challenge, but the more you
prepare the more you will enjoy yourself! If you haven’t exercised for some time, you
should seek their GP's advice before beginning a new program.
Suggested packing checklist
Your main luggage should weigh no more than 20kg and should be a rucksack or
holdall. We advise you wear your walking boots on the flight, just in case your
luggage goes astray. Please do not tie anything to the outside of your rucksack or
Please note there will be the opportunity to leave a small piece of luggage at the
hotel for kit you do not require on the challenge.
 25-35 litre daysack /rucksack with good waist strap to carry your water, camera, snacks, spare clothing etc. during the day  Cycling gloves (long or short fingered)  Silk / cotton liner for Kinabalu climb (blankets are provided in the hut)  Head torch e.g. Petzl with spare batteries  Water bottles (minimum of 2 litres) and/or Camelbak packs (with dust cap)  Trekking pole(s) – optional but past participants have found them very helpful

 Leather, or waterproofed fabric, ankle high walking/hiking boots (must be worn in) with thick soles and spare laces  2 pairs of specialist trekking socks (worn in) and inner socks if you use these  2 pairs of long cotton shorts/trousers (1 pair of trousers for Kinabalu climb)  Woolly or fleece hat for the evenings  Waterproof/windproof jacket with hood e.g. Gore-Tex  Wick-away / breathable long sleeve base layer  Rubber sandals (with good grip) and straps to wear when rafting e.g.Teva’s  Sun hat or cap and scarf to cover your neck  One set of clean clothes for the evenings
Health and hygiene
 High-factor sun cream (30spf) and lip salve  Wet wipes e.g. baby wipes (ideally biodegradable)  Biodegradable nappy sacks (optional, but useful to store rubbish)  Personal toiletries (please only bring biodegradable products)  Small personal medical kit – antiseptic cream, plasters, lint wound dressing knee support, crepe, bandage, safety pins, pain killers, tweezers, scissors, sting relief, diareze/Imodium  Lots of insect repellent - DEET is advisable  Rehydration tablets/sachets (e.g. Dioralyte)  Vaseline/talcum powder/Sudocrem etc.
 Isotonic drink powder or tablets (optional)  Energy bars/snacks/nuts or energy tablets  Plastic bags (to protect sleeping bags/clothes from rain)  If you wear contact lenses it is advisable to also bring your glasses
Please note life jackets and helmets are provided for the rafting and have to be worn
at all times. Good quality Giant or Merida front suspension bikes and bike helmets
will be provided.
We offer 10% of Ellis Brighamand 15% off Cotswolds
Please contact to receive a special


Travel Insurance
Everyone must have comprehensive travel insurance to take part in the challenge. We can recommend the following insurance companies: Preferential Insurance – Tel: 0843 208 1928 / Snowcard – Tel: 01295 660836 /
You are advised to explain fully to your insurance company what type of trip you are
undertaking e.g. trekking up to 4102m, escorted rafting incorporating class 3 rapids,
which includes air evacuation and repatriation. You will be asked to provide a copy of
your insurance policy to Humanitas Charity.
Food and Drink
All the water on the challenge is bottled and safe to drink. People should not drink the water from the hotel (even for brushing teeth), streams or rivers. Typically breakfast, lunch and dinners will be served buffet style with a variety on offer including a choice of energy high carbohydrates. When biking a packed lunch will be provided. Any special dietary requirements will be catered for and should be outlined on your
application form.
We advise anyone who is particularly fussy about food to bring extra energy bars and
Accommodation (Subject to change)
Day 1- Overnight on flight
Day 2-
Le Meridian hotel in Kota Kinabalu
Day 3-
Dormitories in the Laban Rata rest house
Day 4 - Kinabalu Pine Resort
Day 5 -
Local village homestead/ hostel
Day 6 and 7 - Le Meridian hotel in Kota Kinabalu
Day 8 - Overnight on flight
Day 9 - Arrive UK
The room configuration in the hotel is twin share. In the Laban Rata rest house the
group will be split into dormitories of four or six. When staying in the local village the
group will be in rooms of four people.

Washing and toilet facilities
Facilities at the rest house and homestay are basic and clean and there will be the
opportunity for a hot shower at the homestay.
Sabah enjoys a tropical climate, with temperatures ranging from 22°C to 30°C in
lowland areas throughout the year. Although rain can occur at any time of the year,
showers are generally brief. It is important to use a high factor sun cream and drink
plenty of non-alcoholic fluid each day. The weather on Mount Kinabalu can be cold
and windy, warm layers will be essential.
‘There is no such thing as bad weather, just inappropriate clothing!
Passports and Visas
Participants must have at least 6 months validity on their passports from the date of
return to the UK.
British nationals do not need a visa to visit Borneo normally permission will be given
to stay for 3 months on arrival.


Money matters
Borneo’s currency is the Ringgit, abbreviated to RM.
The exchange rate is approx. £1 = 4.02RM
Participants can obtain the Malaysian Ringgit before leaving the UK.
Credit cards – Visa and MasterCard are widely recognised and ATM’s are available.
It is advisable participants have credit cards in case of emergencies.
We suggest approximately £200 - £250 spending money will be sufficient for drinks,
tips and some souvenirs.

Tips and Gratuities
The local crew and guides work extremely hard on the trip. If at the end of the
challenge you would like to show your appreciation we suggest a tip of between £30-
Photography and video
People wishing to bring their own cameras are advised to bring a spare battery and
plug adapter to recharge batteries when they have the opportunity. It is always polite
to ask when taking pictures of local people.
Flight Extensions
Anyone wanting to stay on after the ride should contact UTC on either, telephone:
020 3642 9830 or e-mail:
The cost of extending your flight is £95 per person and is strictly subject to
availability. If you wish to extend please contact UTC as soon as possible and no
later than 12 weeks before the departure date.


Sustainability and conduct on trip
As foreign visitors we have a responsibility to respect Borneo’s stunning environment
and culture.
The Ultimate Travel Company supports many community and environmental projects
around the world and through its own social responsibility programme is committed to
operate with respect for people and the environment.
Useful websites
Foreign office:
Lonely planet:
Currency converter:


About exercise – doing it right

About Exercise – Doing it right Working out should be a challenge, but it definitely should not be painful. If you find yourself running straight for the ice packs and aspirin after working out, you are probably doing something wrong. Before you convince yourself you have a wonderful excuse to quit, try evaluating your exercise program. First , determine if you are exercising at the

Copyright ©2018 Sedative Dosing Pdf