In case you aren't aware the organisation, Walking With The Wounded is a charity that supports the rehabilitation of injured military service personnel through re-education and re-training. They raise funds and awareness through extraordinary challenges undertaken by severely wounded veterans, and this year the challenge will pit three international teams (from the UK, America and The Commonwealth) against each other in a race across Antarctica to the South Pole, and it has just been announced that  the Expedition Patron, Prince Harry, will be joining the UK team for the duration of the race.

In March, the teams were sent to Iceland for training and selection. In each team, there were 6 awe-inspiring individuals and each person has got an amazing story to tell.

At the training camp the teams had to pull pulks up hill on skis in temperatures as low as -15 degrees, undertake crevassetraining and rope work, as well as put in some heavy mileage on the ice.  From the blogs written by the team members, you can see just how much they were getting from being tested to their limits each day.

One of our particular favourites involved Team Glenfiddich member Duncan Slater reporting from the ‘Officer’s mess’ where the team were tucking in to a hearty meal.

We found reading Therese Frentz’s blog particularly eye-opening as she was injured by a suicide bomber whilst serving in Baghdad and has subsequently developed PTSD.  To hear what challenges she had to overcome to succeed in Iceland is truly uplifting.

We know that soldiers' expectations of ready-meals aren't particularly high, being used to eating MREs out in the field, but we were delighted to get some sense of how much they were enjoying Expedition Foods from their podcasts in the camp. 

British team member Guy Disney said of one of his first Expedition Foods meals, "Having covered 27km on the first day, it was a relief to get into the tent and starting eating some of the Beef and Potato Hot Pot - the high calorie content not only ensured we were refuelled for the next day but also that we were full after a delicious meal".

In the Antarctic, the teams will be pulling their pulks for up to sixteen days across 335km of Antarctic tundra, battling katabatic winds and temperatures that will hover around -35 degress Celsius.

Adam is soon going to be embarking on his Mountain Leader qualification in the Cairngorms, and was advised that he should spend some time in the Scottish mountains. The moutains are numerous, all different and the weather and conditions can turn bad within minutes; it’s the perfect place in fact for gaining a lot of experience in a short time. So, this spring Adam is planning to walk 250 miles across Scotland from the Isle of Skye to St Andrews, summiting as many mountains as possible along the way.

“Tell us about your expedition.

I will be leaving Cupar, Fife on the 30th April 2013 to make my way across the country by public transport to Portree on the Isle of Skye. From there, I hope to hitch a ride to the pinnacle of the island, where I will dip my toe in the Irish Sea, turn around and start my approximately 250 mile journey back. 

Once I reach the mainland, I'll head towards Fort William and summit Ben Nevis. From there it's onwards to Perth and along the estuary, following some back roads into St Andrews so I can finish at the North Sea. 

I’m hoping to summit as many mountains as possible along the way but I’ll make decisions day by day as to which ones I’ll climb.

What do you expect to be the hardest part of the trip?

Hmmm the last 20 miles...The weather could make or break me. 

Where are you planning on camping?  Do you expect any run-ins with local wildlife, be it cows, pheasants or midgies? 

I'll be wild camping all the way as I’m trying to avoid the main highways. I’m hoping not to have any run-ins with the local wildlife, but I've been around all sorts over the years, either with farm animals appearing on my parents’ garden when I was a kid or coming face to face with grizzlies in Canada, so I’m not worried about what I might see.

How much training have you done?

I'm fairly fit and have been living in the Alps for the past six months, working and skiing so I'm hoping the altitude has made me fitter. 

Have you ever done anything like this before?

I've done some treks to Everest base camp and up Mount Kilimanjaro last July so I'm used to carrying a fair amount of weight at altitude, which I hope will help. But this is still the longest trek I've done, and on my own. 

Normally I try and take my mum’s or sister’s pooch with me for company but not this time. It's too far and can't carry the extra weight. 

What was your funniest and most memorable moment from previous expeditions?

Teaching my 60 year old father how to squat so he could use the hole in the ground toilet on our way to Everest base camp certainly sticks with me. 

But my most memorable moment was standing on the top of Kala Pathar and Mt Kilimanjaro with my dad. 

What piece of kit do you think is indispensable?

A good multi tool and your brain are both so important when trekking like this.

Are you going to afford yourself any little luxuries?

I haven't decided yet, but carrying  a small packet of Haribo for each day I'm gone for when I'm curled up in my tent is a piece of advice a good friend gave me.

What made you choose Expedition Foods? 

I did some Arctic training a few years ago with Jim McNeill at Ice Warrior, in Svalbard, Northern Norway, and we ate Expedition Foods packs every day. So I therefore know how tasty they are. 

I've been a chef for over a decade so taste is important to me!! It can definitely boost your morale when wet, cold and lonely.

What do you think will be the thing you look forward to most on arriving in St Andrews?

I'm pretty sure I'll be stripping down and jumping in the sea, but an ice cream would be nice.

What one piece of advice would you offer people who are thinking of planning on expedition like this?

Be ready to change your plan, ideas and route based on what the weather brings you (especially in Scotland) and have the equipment and gear for every eventuality. 

After this, you deserve a rest. But it sounds like you've got more planned. What are your ideas for your next adventures?

I'll be sailing in the Balearics for part the summer, on my yacht Dreamcatcher, a 31ft Beneteau, as well as taking a group to Borneo to go diving through Camps International. 

I'm also doing the GR20 across Corsica at the end of September [at 180km and with 10,000m of height variation, it is considered the most technical and most beautiful of the mountain trails in Europe].  In addition to this I am currently planning some Stand Up Paddleboarding expeditions, firstly down the Dordogne river in France, building up to a 2000km trip from Germany to the Black Sea on the Danube river. 

Also on the books is a long walk from the tip of New Zealand's North Island to the bottom of the South Island, probably taking me 3 months.”

It looks like it’s going to be an extremely busy 2013 for Adam and we can’t wait to hear how it all goes.  You can follow Adam at www.dreamcatcheradventures.com.

These trade routes wound through some of the most cruel and unusual geography on the planet: swamps, primary rainforest and the largest mountain range between the Himalayas and Andes. And he would do all of this with just his expedition partner and medic Callum Fester, journeying self-supported, relying on the tribes they would encounter for local knowledge.

For anyone romanticising adventures and exploring, the blog, articles and videos from the expedition are required reading.

Will decided that they would initially travel north to the sea because of heavy rain affecting the south. The first three weeks progressed well, but then the river they were following became alarmingly difficult to negotiate and they spent a week travelling just 30km through a gully they had no option but to follow, and Callum came terrifyingly close to drowning when he was stuck in an undercut beneath a waterfall.

When later faced with gigantic churning rapids as far as the eye could see, Will and Callum finally realised that it  was far too dangerous to proceed, and turned back. With supplies already thinning they hacked their way out through the jungle back to the last point of civilisation they had encountered.

We caught up with Will to find out more.

“What did you eventually achieve on the expedition?

After a horrendous aborted attempt to uncover a new route heading northwards from the central highlands to West Papua’s Amazon: the Mamberamo River, I finally discovered and mapped a trade route running south to the lowland Asmat clans which, thankfully, eventually made it out to the coast.

At over 500 km in length I am convinced by all I have seen, heard, and researched that this was one of the critically important trade routes responsible for populating the New Guinea interior, establishing a viable trade route through an otherwise impenetrable landscape.

What were your trickiest moments?

On the disastrous first leg [north], one morning my partner was sucked under an undercut on a white water river we were descending.  I didn’t know it had happened and just found his raft drifting free in the river. It was horrible.

After I realised that my route north was not a route at all, and was in fact just an arbitrary line on a map, we had to turn around and cut our way back through the forest to the last population we had encountered, one month previously.

The jungle had never been walked in before. There were deadly vipers everywhere and one morning I was stung in the face by a swarm of hornets that caused my lips to swell out like the elephant man! 

What were your highlights?

I met so many amazing Papuan people. Eventually we found our way back out of the hostile forest and to an incredible village sustaining itself almost entirely from the jungle. It gave me an appreciation for just how unbelievably and uniquely skilled these people are in an environment where I was really struggling to put one foot in front of each other!

Sailing out of the mouth of a river into the sea at the end of the project was an incredible feeling; it had been five long years getting to that point. West Papua rarely delivers anything that really feels like success so it was a privilege to have that experience. 

What did you think of Expedition Foods?

I really miss food when I am on expedition, in fact, being hungry can drive you crazy, but, the political situation is extremely sensitive in West Papua so I have had to be as discreet as possible, often carrying all my own kit with minimal support.

I knew we would be setting off with less food than was adequate so it was hugely important that on the Trans-Papua I found the optimum balance between weight, taste and calorific content. I couldn’t beat Expedition Foods high-cal range.

For two weeks, when we were really running out of supplies and cutting through a horrendous patch of jungle, we survived on just one 800 kcal ration pack each a day. If I had opted for anything less we would have been in dire trouble. Our Expedition Foods ration pack was an enormous moral boost.”

Will is continuing his adventuring and has just set off on another expedition - this time a first descent of a river that forms the Liberia/Sierra Leone border - with more Expedition Foods pouches!  Check out how he's doing at http://downstreamchimp.wordpress.com/.

Before he went he highlighted his top 10 kit list.  We have to say we agree with his food choices!

Other expeditions use our meals because they need to know that their food is uncontaminated and they will not succumb food poisoning or stomach upsets (this was highlighted graphically during an expedition in Iran when a disgruntled local cook deliberately poisoned the expedition crew). And for others still, the meals may provide the only nutrition they have to survive, and are relied upon to deliver 800kcal in a meal that weighs as little as possible (read our blog with Will Millard to find out what happens when expeditions don't go to plan).

However our meals fit into an expedition's nutritional strategy we know that they stand up to scrutiny. Number one, that they are nutritious, and that the calories aren't just empty carbs that only deliver short-lived energy. Number two, that they are tasty and appealing, and that we have a wide and growing range of flavours. And number three, that we provide the most bang for the weight. The most calories in the lowest weight freeze-dried meals on the market.

We love to profile our customers and their activities on the website, and if you browse the blog, you'll find some fascinating people talking about some awesome expeditions.

Image Credits:

Image 1:© Ray Zahab on his South Pole trek. 

Image 2: © Andrew Robertson. Ben Thackwray, (red gloves), on the final stretch of the North Face of Mount Everest. Elevation approx 8,800m.

James is no rookie having taken part in the Atacama Crossing, part of RacingThePlanet's 4 Desert Series, The Jungle Marathon, a single and double Ironman, as well as the Devizes to Westminster Canoe Marathon. 

He's going to be raising funds for the World Wildlife Fund, and his reasons for supporting them are true and good so we wanted to feature him in a blog. We caught up with him to find out more about his Ultra life so far, as well as what tips and advice he has for people wondering whether they should take the plunge.

What made you decide to take on such an enormous challenge?

An early mid-life crisis I think. A “mid-20’s crisis”, perhaps.

I have been working in front of a computer for the vast majority of the past four years, and I’ve had enough of the sedentary lifestyle.  I have savings, and rather than doing the sensible thing and dipping into them when I’m retired and decrepit, I thought I’d stick two fingers to normality and have some adventures while I’m still single, child-free and have a body which is fully functional.

We are always quite surprised that the number of people supporting conservation or environmental causes during these kinds of races isn't larger. Why have you chosen to support WWF?

First and foremost, I predict that my overriding memory from this year (apart from sore feet) will be the wonderful environments through which I’ll pass, the local people I’ll meet, the wildlife I’ll encounter, and the beauty of my natural surroundings. 

It only seems right that as I am privileged enough to visit these places, I return the favour by contributing whatever I can towards their protection and future existence. I am raising money through Just Giving as you can see here: www.justgiving.co.uk/jameseacott1

What other endurance events have you already completed?

I have been competing in ultra-events for a few years now.  From the Devizes to Westminster canoe marathon and long distance open water swims to the Atacama Crossing, the Jungle Marathon and a Single and Double Ironman triathlon. In between these, there have been plenty of smaller triathlons, swims and single stage ultra-marathons, including my first 100 miler last year.

Have you always been prepared at the start of races?

God no! I was so wonderfully naïve in the beginning. The best example of poor preparation is from my first ultra. Having signed up for the Atacama Crossing before I’d even run a half marathon, I discovered a number of errors throughout my first few hours in the desert.

Error Number 1 hit me as I entered my shared tent to see a neat line of lovely, soft roll mats on the hard, rocky floor. My head dropped…I’d forgotten a roll mat. Seven nights of uncomfortable sleep on a rocky desert floor followed.

Error Number 2 was more of a psychological blow as I toed the start line with 155 miles ahead of me. Looking around, I suddenly became quite aware of my attire: I was standing in a pair of old holey rugby shorts I’d owned since I was 15, some brand new trainers which I’d never run in (I decided I needed a new pair on the day of departure), and a baggy cotton t-shirt. I have never felt so out of place in my life next to these uber-impressive athletes in their all-in-one lycra suits, pro trail shoes, sexy sunglasses and small, neatly packed rucksacks. Casting my eyes around the entrants, I breathed a sigh of relief when my eyes settled on a chap who’d packed a trumpet (he had remembered a roll mat, mind) and had completely taped up his shoes and lower legs up to his knees in duct tape (in an effort to keep the sand out).  He definitely looked as unprepared as me, so I stood next to him and immediately felt better.  

I discovered that he'd displayed even less forethought then me that evening when attempting to remove the duct tape. For women (and cyclists) reading this, I’d highly recommend duct tape…his legs were smoother than any I’ve ever felt.  Unfortunately he, nor the trumpet, made it past Day 2.

What has been your highlight in any of the previous races you have completed?

About 20 miles into the toughest day of the Jungle Marathon, I could hear we were approaching a check point in a remote village as I could hear children shouting and cheering. One particular boy toddled out to greet me and took hold of my hand for 400 meters or so to the checkpoint. He was chuffed to bits, and I was touched by his welcome.

What keeps you going when things get tough?

The fear of failure and letting people down by not completing what I set out to do.

What's your most important piece of equipment during races?

Boring and obvious, but it’s my shoes.  I’ve run through many pairs of trail shoes over the past few years, but I’ve settled on a pair that are just perfect and I’m now on to my 3rd pair.  When you’re 40 miles into a 60 mile stage on Stage 4 of a multi-day race, nothing will cripple you like poorly fitted shoes and blisters the size of pancakes. I always pack my trail shows into my hand luggage when I travel overseas to race as they’re the only piece of kit (to a large extent) I can’t afford to lose.

Have you ever packed anything which you wish you hadn't?

Oh yes. In the Atacama I thought I’d fancy porridge for breakfast each morning, so I bought five bags of the stuff. I couldn’t stomach it (rather unsurprising given the blistering heat) but thankfully I managed to swap with another competitor who didn’t like his Sweet and Sour Chicken…so I had that for breakfast each day.

If you could take one luxury item to your races, irrespective of weight, what would it be?

A high quality SLR camera.

What is the most important decision in choosing food for your races?

 Two factors: one, that the food is palatable. It sounds obvious, but there are numerous companies which manufacture freeze-dried / ration packed foods which are just hideous and however hungry I’ve been, I haven't been able to stomach them. Two, alongside taste, there needs to be as many calories packed in as possible into each meal without compromising on weight.

Do you have any food highlights / lowlights?

 It’s amazing how great food tastes in harsh conditions.  I love the savoury, freeze dried stuff – spag bol, curry, fish meals, sweet and sour chicken, beef stew – they’re all amazing and exactly what the body wants when it’s shattered. In addition to this, I crave sugar and salt which I don’t under normal circumstances.

What made you choose Expedition Foods as your food of choice for this series?

For the two reasons above really: they’re the best tasting food I’ve tested – and, as food intake is a crucial element in these races, I’ve tested quite a few – and they also have a huge number of calories packed into a low weight. 

The balance Expedition Foods has reached between these two variable is perfect, hence why you’ll see the vast majority of competitors hugging those tasty orange bags of magic around the fire at the end of most stages!

What is your one piece of advice to anyone looking to complete their first ultra race?

It’s a cliché, but the best piece of advice I could give to a newby is to just have belief. Having the belief that you can do something is half the battle. I am no natural runner and my physiology doesn’t particularly lend itself to running. I have to work hard to keep in decent shape, but I have always believed I can battle through races. With each race that I dig deep to get through comes more confidence and belief that I can achieve more. The horizons of what I can achieve extend a little further each time I prove to myself what I'm capable of.  We are all much more capable than we’re led to believe. 

Take the plunge and sign up to an event, and then think about how you’re going to do it.  Don’t think about the hardship / dangers / impracticality of a race before you sign up – you’ll find a reason to not do it. Just get your name down, pay the entry fee and then think about how you’re going to get yourself to the start, and ultimately the finish line.

One is a revised recipe for Porridge with Sultanas, and the other is a new meal - Oats with Blueberries.

During RacingThePlanet's 4 Deserts endurance races, a few competitors mentioned that they would like a more savoury porridge breakfast to start their day with. 

Endurance footraces give us a fantastic platform to test and observe how our meals are used in extremis. Over seven days competitors have to walk or run a 250km technically difficult course in treacherous climates. 

They exert themselves physically and mentally, catching minimal sleep and their recovery time between each daily marathon is short.  We can apply these learnings to much longer events and expeditions, to ensure that our customers' physical and wellbeing needs are being met.

During a day of challenging and relentless physical activity, be it running, sailing, rowing or pulling a pulk across an ice-cap, many people survive on a regime of energy gels and bars, chocolate and electrolyte supplements. Most of these are sweet and after a couple of days of this, all you crave for your main meals that bookend the day is something more savoury or neutral.  This is why we've upped the oats content in our new porridge meals and toned down the sugar. Plus, more slow burning carbs will even out the glucose rushes and make for a happier day's exertion.

Oats with Sultanas

We've made the recipe for our popular Oats with Sultanas much simpler, with just a few key ingredients. It's creamy and oatsy and now has just 6% sugar. Whilst still packing 801kcal, you will be getting more of that energy from slower burning carbs and fat rather than the added sugar. 

Oats with Blueberries

Our brand new breakfast meal has blueberries - lots of blueberries! 

Blueberries work brilliantly in a freeze dried meal. They become ultra-light in the drying process, but plump up beautifully when rehydrated, and we think they are one of the most successful fruits for freeze drying. It's a superfood that is full of vitamins C and K as well as manganese which forms part of many critical enzymes, and they aren't overly sweet.

The meal packs 813kcal into 180g of dry weight, and again has only about 6% of added sugar.

We'd love to hear what you think about these new recipes, so if you use them, then please leave a review on the product page of the website, or email us at info@expeditionfoods.com.

This year Luke's main aim is to complete the Mini Transat. A 4200nm race from France to Guadeloupe didn't smack of being mini to us, until we understood that it refers to the size of the yacht rather than the length of the race! Luke does have to qualify to take part though, so there are a number of other races and passages he has to complete to even get to the start line in October.

It's been really interesting finding out more about Luke and his transition to solo racing. It takes relentless passion and a huge commitment of time, money and focus to reach the upper echelons of the sport. Listening to his answers you soon realise that he's giving it his all to achieve his dream.  

What motivated you to take part in the Clipper Round the World Race?
For any keen sailor, sailing round the world is a dream. I was very lucky to have the opportunity to take part in the race after finishing my A-Levels. It was a great opportunity to experience ocean racing first hand and to develop my off-shore sailing skills, and so far, it’s been the best thing I have ever done! I highly recommend it!

What was the best moment about that race?
Any one of my friends who were there with me will agree that the North Pacific was insane! For four weeks we sailed from Qingdao, China to San Francisco, California in nothing less than 30 knots of wind. Mid-way across we entered a 70 knot weather system that produced waves over 80 feet! We were battened down, with one sail up, surfing downwind. I’ll never forget the acceleration, launching a 40 tonne yacht down a 70 foot wave, hitting speeds of over 30 knots, diving into the next wave, water exploding around the deck and then getting ready for the next one. It was epic.  But it was also the scariest moment on board.

What are you up to in 2013?
This year’s focus is to compete in the 2013 Mini Transat, a solo, 4200nm race that starts in Douarnenez and finishes in Guadeloupe. This event occurs every two years and has roughly 80 competitors on the start line. It is seen as the toughest solo transatlantic race due to the course and the size of the boat sailed. With a boat of only 21 foot long and no showers, no toilet or anything remotely luxurious, it’s mentally and physically demanding. In addition to the isolation and minimal comforts onboard, the Mini class has some of the toughest rules and restrictions for its sailors. Unlike most other solo/ocean races, competitors aren't allowed any outside communications, other than a VHF radio, so you really are reliant on yourself and whatever you take aboard for everything.
In order to qualify for the race, which starts in October, I need to complete a 1,000  mile solo qualification passage, and this is my most immediate goal. Once that it is completed, I'll be taking part in a number of other races to continue my training and preparation including the Mini Fastnet and the UK Mini 650. 

How much training do you do?
Every weekend I’ll be on the boat. That doesn’t necessarily mean I’ll be sailing, but I may be there modifying and improving her. There is a lot of planning in sailing offshore solo. Out there racing, you're the only person who's going to fix a problem, so you have to know your boat inside out. Further to this, I have a strict fitness programme, so during the week I’ll either be in the gym, running, swimming or cycling. 

How do you fund the races?
Solo sailing is unfortunately not a cheap sport. I am very fortunate to have Hargreaves Lansdown, a financial company based in Bristol as my primary sponsor. I also currently have two partners, Grapefruit Graphics and Performance Rigging, who help where they can. I'm always looking for other technical partners or sponsors who can help with different elements of the campaign as I am predominantly self-funded through working full-time.

How do you manage to find the time to train and work in the city?
I have no idea to be honest; it’s hard and sometimes logistically difficult. I spend a lot of time in my car at weekends and don’t have much of a social life at the moment. I often have to rely on friends and family to help with delivering items and often have to employ people to help fix and maintain parts of the boat. It can involve many phone calls and invoices unfortunately!

How does it feel to be one of only a few Brits to be taking part in the Mini Transat?
The Mini Transat is predominantly raced by the French, so to be one of only a couple taking part is a real privilege. There has been a lot of focus on improving the presence and success of British sailors in off-shore competition in the past couple of years. With successes like Alex Thomson in the recent Vendee Globe, hopefully it will help to raise the profile of off-shore racing in the UK and in turn the number of participants in these sorts of events.

What have been your best moment when sailing?
In the Mid Atlantic at around 2 in the morning, we had beautiful clear skies (stars & full moon on display) in great sailing conditions and we were followed by dolphins. We couldn’t actually see them but when they disturbed the water, the phosphorescence glowed like green fireworks on the water – a night I will never forget.

What motivates you to keep going when the going gets tough?
At the end of the day, if it wasn’t going to get tough, you wouldn’t have signed up for it. When things get tough, it’s just part of the challenge, nothing is easy and if you have committed so much time and energy to taking part then nothing will stop you.

What is important to you in terms of nutrition and why have you selected Expedition Foods?
Sailing offshore solo, is a 24/7 job. On average you burn about 220 calories per hour. You also need a lot of energy at different times during a race. The effect of motion on your body in the ocean is taxing. After a long period, the constant movement and even keeping yourself upright can wear you down and if you’re not consuming the right number of calories per hour, you will become tired and fatigued which this is when mistakes happen! 
Eating and drinking regularly has to be part of your everyday routine. This might sound obvious but with everything you have to do, such course management, performance, manoeuvres, etc, especially in heavy winds, this is easily forgotten. 
Instant high energy products are required; I like to eat energy bars and boil in a bag pasta dishes. Expedition Foods supply some of the best, high energy, low in fat products. There is also a solid menu choice which is desirable as repetition can get very boring over a long period!

You can follow Luke on Twitter @SailingLuke and also through his website www.lukedampier.com. We'll certainly be keeping an eye on his progress this year, and wish him the very best of luck on completing the Mini Transat.

This week's featured customer is William White. He and friend William Stephenson are in preparations to walk across Iceland this summer, and what makes them so interesting is not just that they are doing this unsupported, but that they will not even be 18 years of age when they complete it.

 The expedition will take them 25 to 30 days and will see them walk over 600km from south to north, bisecting the country in two. They intend to make a couple of food drops prior to the trek so that they only need to lug a maximum of 10-15 days food with them at a time, keeping their backpack weight to a "manageable" 25kg.

 The intrepid duo came up with the idea for this trek last year when they were walking the 800km Camino Frances, the famous pilgrim route to Santiago de Compostella. Inspired by watching two other young British explorers' videos of making the trip (Alastair Humphrey's and Will Copestake), they decided that with their Duke of Edinburgh Award and Spanish experience, they would be able to tackle the much more challenging terrain and climate in Iceland.

William has chosen to support Mary's Meals, a charity that has been adopted by his school Downside in Somerset. He explains, "It's a charity that feeds children at schools so they get both an education and food. I met the man who founded it, and his talk inspired me when he told us how he drove aid in a van to Bosnia and then after that he set up Mary's Meals to go more good."

The Camino Frances trek raised GBP1,300 for Mary's Meals last year, and the year before that they friends raised GBP1,700 for Water Aid. We wish them all the best with raising more money for this really great charity that incentivises parents to keep their kids in school because they know they will be fed.

White and Stephenson spent six long days in England's Brecon Beacons over the Christmas holidays to acclimatise to Icelandic conditions where they tested their gear, their food and their resilience. Having survived on army rations when completing Duke of Edinburgh and other expeditions before, we hope that their Expedition Foods meals will be a welcome treat after struggling to put their two man tent up in what could be driving wind and rain!

We'll catch up with the boys soon and find out how their gear and food choices worked, and in the meantime, take a look at Mary's Meals to find out more about the charity they are supporting.

As the explorer Mark Beaumont says 'A full crossing of Iceland is a tenacious challenge for the most experienced adventurers, and so it is a certainly a bold and wonderful ambition for two teenagers. I wish William and William my very best wishes for a successful crossing and to carry on inspiring.'  We echo that here at Expedition Foods and wish the two Williams all our luck.

The charity supports the re-training and re-education of wounded servicemen and women readying them for employment outside the armed forces.

The charity encourages wounded service personnel to take part in extreme expeditions to raise funds and draw attention to their cause.

Many people in the UK first became aware of the Charity through the support of patron HRH Prince Harry when he took part in a training camp in preparation for the team's first challenge in 2011: a trek to the North Pole.

In 2012 a team scaled Everest, but this year sees a new challenge for the servicemen and one that promises to be very exciting.

In November this year three international teams, whose members have either physical or cognitive injuries sustained in the line of duty, will race against each other to reach the South Pole in what is the largest and most ambitious of the expeditions so far.

The UK team will be from Walking With The Wounded, the US team from the charity Soldiers to Summits and the Commonwealth team comprising personnel from Canada and Australia will be supported by the charity Soldier On.

The expedition will last for up to four weeks, crossing 335km of the Antarctic Plateau, racing to The South Pole. Each team will be led by a Polar Guide, a challenge mentor, and a globally-recognised media personality to gain an even wider audience for the cause.

Teams will trek for 15 to 20km per day, enduring temperatures of -45°C, hellish katabatic winds, vast crevasses, moving ice shelves, crumbling glaciers and fierce snow storms as they pull their pulks, each weighing in excess of 70kg, towards the southern-most point of the globe.

For the UK team, selection is a long and competitive process. Applicants have to attend an initial selection weekend where they undergo physical and mental tests, interviews with the expedition team and complete command task sessions.

The shortlisted candidates will be taking part in two weeks of cold weather training in Iceland where the final three squads will be selected.

The training camp in Iceland takes place in March and we're delighted that the WWTW team management have decided to use Expedition Foods meals. A large selection of Expedition Foods High Energy Serving breakfasts and dinners are being freighted to Iceland in the coming week.

For any able-bodied person this trek represents a huge challenge, but for a team of people who have suffered physical and cognitive injuries to the degree that these service personnel have, it's a challenge of a completely different order.

We wish all the potential candidates the very best of luck in Iceland, and hope they enjoy their Expedition Foods meals at the end of each long, hard day of training.

For more information see http://walkingwiththewounded.org.uk/

Unsurprisingly, it was those plucky Norwegians who first set out to deliberately row across an ocean non-stop and set a fastest time to be beaten. Frank Samuelsen and George Harbo first rowed across the Atlantic between Manhattan and the Scilly Isles back in 1896.

What is surprising, however, is that the first solo crossing didn't occur until 1969 and this was completed by a Brit - John Fairfax.

After 1969 the number of ‘world-firsts’ picked up momentum, with Sylvia Cook becoming the first lady to row an ocean when she and John Fairfax crossed the Pacific in 1971, and the Swede Anders Svedlund rowing the Indian Ocean that year too.

But when you look into the history of ocean rowing, you realise that it is an activity only undertaken by a very few people. Far fewer people have successfully rowed across an ocean than have climbed Mount Everest, and that's not a statistic that's likely to change.

When you start reading about the gruelling day-to-day routine that these rowers go through just to survive their journeys that can last anywhere from 39 days for a six-crew crossing of the Atlantic, to the 294 days that Peter Bird spent on the Pacific, you wonder what drives them to get into the boat!

But over the past few years there has been a steady rise in the numbers of people rowing oceans (or parts of them) because ocean rowing has become a sport not just a challenge.

We have the Talisker Atlantic Challenge, the Indian Ocean Rowing Race and in 2014 there will be the inaugural Pacific Rowing Race between California and Hawaii. Then there is the rather simple sounding Virgin GB Row, which involves a circumnavigation of Britain. A race that will be anything but simple given the choppy seas, guaranteed inclement weather and swirling currents.

Expedition Foods has been involved with supplying ocean rowers since our earliest days and we often have to dispatch meals to far-flung PO Boxes in little known territories for rowers to restock after weeks at sea.

When anyone is transporting all their food and equipment under their own power for days, weeks or months of survival, it's crucial that the calories they need weigh as little as possible. Expedition Foods meals have the best calorie to weight ratio on the market and have done since our beginning.

At Expedition Foods, we also believe that those calories should be as tasty as possible which is why we have 21 different flavours, in 2 different serving sizes.

We have huge respect for our ocean rowing customers, and are always proud when they choose Expedition Foods meals to fuel their journeys.

With this year's Marathon Des Sables just eight weeks away we thought we'd catch up with one of last year's competitors and Expedition Foods customer Kate Lewis.

The Marathon Des Sables takes place in the Moroccan Sahara every year, and has been going since 1986. It's 250km long, has six stages,  and over 1000 competitors run self-supported through the desert each year.

It was started by a Frenchman, so there are a large number of French and other Continental competitors, but it's getting more and more popular with the Brits. In 2013, 330 British competitors will line up at the start.

Kate was an ultramarathon rookie in 2012, and she talked to us about her experience:

EF: What made you want to compete in the Marathon des Sables?

KL: It is a challenge that I think most runners want to undertake after they have got a marathon under their belt. The MdS appealed to me over other ultra races because it was a multi-day race too - which means it spans over seven days. And in these seven days you have to be self-sufficient, which adds another dimension to it.

EF: What was your training plan like in the run up to it?

KL: Hard! I trained for six months. I know some people train for two years. I began with getting used to running every day, then slowly built up the number of miles I ran, culminating in a 45 mile race. 

I also slowly built up the number of miles back-to-back I ran, culminating in 25 miles each day over three days. These types of runs also help you get used to the mental side of things, and give you a bit of confidence that you can go the distance. 

EF: What kept you going when things were tough?

KL: I was lucky enough to run with my husband, so he was invaluable! But otherwise it would be other competitors - there is great camaraderie out there.

 The other vital thing is to not think too far ahead. Just think to the next checkpoint (around every 10km) or next time you need to take a salt tablet.

EF: What was the most invaluable piece of equipment you had?

KL: My Buff. This is just a piece of wrap around material. It worked as a wind shield over my neck, mouth and nose, a tissue to blow my nose on, earplugs, and as a hat!

EF: What did you take that you wished you had left at home?

KL: I took too much snack food (like nuts and dried fruit), which we ended up dumping on Day 1 and Day 3. 
It's difficult to judge how hungry you will be, but by Day 3 you can work out how much of your food left you will eat.

EF: What made you choose Expedition Foods meals?

KL: Expedition Foods were the freeze-dried food that seemed to be recommended and used by other competitors time and time again, so I went with the masses. 

I didn't mind it at all. In fact it was surprisingly good for something out of a packet! And made sure I got the calories I needed without carrying much weight.

EF: What was your favourite Expedition Foods meal?

KL:Vegetable Tikka. No idea why curry was my cuisine of choice in the desert but there you go! I think it had the most flavour out of all of the choices available to me (I don't eat meat so I was fairly limited).

EF: What is the one piece of advice you'd give to a virgin competitor in the Marathon des Sables?

KL: Believe that you can do it, and don't forget to enjoy it. If you have done enough training and look after yourself out there, you will complete it.

Kate kept a blog before and after her assault on Morocco detailing her training and preparation. You can find it at www.justajog.com.

Whilst some of our customers eat freeze dried meals occasionally for a quick and easy meal, the vast majority of you are eating them day in, day out on your expeditions on land or at sea, or when you are competing in multi-day races. 

Sometimes you want a meal that's out of the ordinary and is going to perk up your taste buds. Other times after a gruelling day, all you want is comfort food that's easy to digest and reminds you of good times. The latter category is where Macaroni and Cheese firmly sits, a childhood favourite for many of those we canvassed. 

We thought we'd hunt down the history of the dish for you and discovered that it most likely hails from Northern Europe, with the earliest known recorded recipe being scribbled down in 1769. 

It became a staple of American cuisine after Thomas Jefferson brought back noodle recipes and a pasta machine from France. He had became enamoured with the fashionable pasta dishes served in Paris, which weren't available in the Colonies at the time. As president, he served Macaroni and Cheese at an 1802 state dinner and after the media reported the meal, it became highly fashionable.

Our Mac and Cheese has 800 kcal like our other High Energy meals, and we've made it as tasty as possible by including three cheeses: Cheddar, Red Leicester and Mozzarella. Cheddar for some tang, Red Leicester for great colour, and Mozzarella for that glorious texture.

Properly satisfying for meat-eaters and vegetarians alike.

Ivan Braun has a passion for mountains, and particularly for the giants. He is currently on a four-year adventure with the final act being a push for the summit of Mount Everest in 2015, and Expedition Foods will be with him all the way. Between now and then, Ivan plans to build up his stamina by climbing higher and higher mountains, and to get as many 8,000+m peaks under his belt before he joins an expedition to Everest. He will climb Everest from the north side, following in the foot steps of George Mallory.

In spring 2012 the Dane led a small group into the shadow of Annapurna to climb Tharpu Chuli, formerly known as Tent Peak (5800m), as acclimatization before attempting Singu Chuli or Fluted Peak, a 6501m mountain next to Annapurna itself.

The gods threw everything they could at Ivan’s group – lung infections, a rescue for a Sherpa who had fallen off the mountain, storms, broken tents, snow blindness, minor avalanches – but despite all this, they became the first Danish group to summit Tent Peak.After a short recuperative period back at home, Ivan joined forces with Sibosisu Villane, the mountaineering legend who is the first and only African to complete the Seven Summits. The aim of their 32-day summer trip was to climb three out of the five 7000+m peaks in the former Soviet Union known as the ‘Snow Leopards’.  

In Soviet times, climbing all peaks in the union over 7000 meters was the ultimate challenge for alpinists.  Those who managed to summit these five Central Asian giants were awarded the Snow Leopard Trophy. Whilst most mountaineers take years to complete the five, Ivan and Sibosisu were aiming to climb three back-to-back.  

Peak Lenin (7,134m) is on the border of Tajikistan and Kyrgyzstan, and is the second-highest point of both countries. The mountain is considered the easiest 7,000m peak in the world, luring several hundred enthusiastic climbers every year to come and attempt to summit. However the low summit ratio is a clear indication that the mountain is underrated as although the route is non technical, the mountain is of true Himalayan proportions and the days are long and tiring.

The team was hit by a monstrous storm at Camp 4 (6,400m), and were forced to sit it out for three days. Ivan explained “At certain points the weather was so intense and the visibility incredibly poor that we had to tie a thin rope into our harness when we left the tent, and we had to use the rope to find our way back.” 

On the third morning, the weather cleared up enough for them to make a push for the top and they finally summited after 10 hours.  They made it back to Camp 4 on the same day, delighting in the meager rations of Expedition Foods they had remaining.   

Their attempt at climbing the other two peaks was sadly thwarted by appalling conditions; a combination of awful weather and avalanches. They had only made it to Camp 1 on Peak Pobeda when they had to face facts and call off the expedition completely.

Not one to rest on his laurels, six days after returning from the trip to Kyrgyzstan, Ivan left home again to attempt the demanding and technical Tournette Spur route up Mont Blanc. Once again the climb was dogged by bad weather and when his party was hit by a thunderstorm at almost 4,000m, it forced them to abort the expedition and make an epic descent in deteriorating conditions that still forms the basis for many a dinner party conversation! 

There is no let-up in 2013 for Ivan as he continues to push his limits by climbing higher mountains, but he is also seeking to establish new routes up some of the peaks. 

Ivan uses Expedition Foods on all of his climbs above Base Camp. He says, “Not only does Expedition Foods give the best energy to weight ratio, but it also tastes and feels like real food.

”“Above 4,000m where calories can make a huge difference between success and failure, the High Energy serving range from Expedition Foods is really helpful. Eating the 800 kcal meals for breakfast and dinner alongside energy bars and gels during the day, and if celebrating, a dessert, it is really easy to maintain high energy levels in your body. “Even further up in the mountains, the demand for a high level of calories is critical, and the High Energy serving range from Expedition Foods gets the job done. As I keep saying, ‘never leave home without it’."

We wish Ivan all the best with his climbs next year and we trust his Expedition Foods meals will give him all the energy he needs to succeed.

You can follow Ivan Braun on facebook: www.facebook.com/ivan.braun
 

Expedition Foods meals have been one of the key staples on board the yachts taking part in long distance sailing races and round the world attempts for many years.  Our meals are used by crews taking part in all great races in the sailing calendar from the Vendée Globe to the Route du Rhum, from the Volvo Ocean Challenge to the OSTAR.  

We know from talking with crews over the years how important high-energy, nutritious meals are to sailors, but we also know that they crave variety when they have to be self-sufficient for weeks and months at a time. Undoubtedly, the sailing community has been a big influence on us, encouraging us to create more meals.

With the yachts competing in the 7th Vendée Globe having cast off last weekend, we are proud to announce that, yet again, we are supplying a number of the teams with Expedition Foods.  The last Vendee Globe competition (held in 2008-2009) was won by Michel Desjoyeaux, who broke the race record by completing the race in 84 days. However, sailors can end up spending considerably longer than three months at sea during the race; the longest time anyone took to complete the Vendée Globe was Jean-François Coste in 1989-1990, who completed his circumnavigation in 163 days, 01 hour and 19 minutes.

With trans-Atlantic races increasing in popularity Expedition Foods is becoming known as the go-to company for tasty meals. While the routes taken vary from the Rhumb Line, (the shortest route on paper), the great circle (the actual shortest route), to the Trade Winds route, and the tactics and technology change year on year, the need for excellent nutrition certainly stays the same.

Through our online store we are able to offer a full range of food and nutritional supplements - meals, snacks, energy gels, electrolytes, recovery preparations etc, so crews need look no further than our website to make their galley preparations.

With well over twenty varieties of dish on offer, and with every mealtime covered we think Expedition Foods now has the best range of meals for sailors on offer today. After a hard watch you want to be sure that your next meal is going to be quick and tasty, and Expedition Foods is certainly not going to disappoint. 

Ray Zahab

Founder of impossible2Possible;  winner of 250km Gobi March 2006 (4 Deserts series); winner of 250km Sahara Race 2005 (4 Deserts Series).  In January 2011, Ray ran the length of the Atacama Desert, (1191km from the Peruvian border to Copiapo, Chile) in 20 days. 

 “When on expedition, calories are critical! But it doesn't matter how many calories you carry if you won't eat them! I have used Expedition Foods on my expeditions and what I like most is the taste. My favourites are the Chicken Tikka and Chicken Korma, which became bargaining chips with my teammate in Siberia in 2010!”

Jenna Mosimann

Founder of Better-Being Fitness (www.betterbeingfitness.co.uk) as well as finishing RacingThePlanet’s Namibia and Vietnam Roving Races.

“I use and would recommend Expedition Foods for dehydrated meals that are light weight, calorie dense and ultra-convenient.  They are perfect for self-supported multi-day expeditions, challenges, or races where eating well is important for on-going energy and to aid recovery.  Compared to other meals I have tried, I really like the taste of these – and having something you enjoy eating can make a huge difference to mood and motivation. My favourite meal is the Spaghetti Bologese which, on multiday races, I always save for after the long stage to give myself something to look forward to!”

Eric LaHaie

Eric won the Gobi March in 2009 and came 2nd in the Atacama Crossing 2010 and the Sahara Race 2011. He was also the champion of the Taklamakan Ultramarathon 2010 (100K) and the Sabah Adventure Challenge 2012 (3 day - 160km).

"I have run various multi-day and single stage ultra races and I always use Expedition Foods. During a 7-day competition like the 4 Deserts Series, I can lose up to 7kg / 15 lbs, so the 800 calories I get from Expedition Foods high energy meals each day are invaluable. They have the best calorie to weight ratio and taste great!  Therefore my pack can stay light and I know I have a tasty meal waiting for me at the end of each stage. One of my favorite meals is Expedition Foods Sweet and Sour Chicken."

Marshall Ulrich

Marshall has run 120 ultramarathons averaging over 125 miles each, has completed 12 expedition-length adventure races, and climbed the Seven Summits all on his first attempts. He finished the first-ever circumnavigation on foot of Death Valley National Park, about 425 miles in one of the hottest, driest places on earth, during the most blistering month in U.S. history (July 2012).

“During the first 16 day, 425 mile circumnavigation of Death Valley National Park, Expedition Foods were an integral part of my diet. The packages were intact even after being buried underground for 2 months and I knew that I could look forward to high calorie flavorful meals every evening. One of my favorite meals was Fish and Potato with Parsley Sauce, followed with a heavenly Custard with Apple dessert! Thank you Expedition Foods for efficiently fueling me during this difficult event leading to my success!”

Lucy Hilton

Lucy was the ladies’ division winner of the 4 Deserts Series’ Gobi  March 2007 and RacingThePlanet’s Roving Race in Nambia 2009.

'My husband and I first used Expedition Foods in 2007 when we competed in the Gobi March. Having both experienced other freeze dried foods we opened the packs with trepidation, fully expecting to have to hold our noses and force the food down. But we were delighted at how tasty the meals were and how much they filled us up. When other athletes were supplementing their meals with other things to fill themselves up (adding to pack weight) we felt satisfied from our meals alone. In particular I loved the porridge and sultanas and found it really did sustain me for the day’s racing. I have used this for one day races and ultras, long training runs and even to keep me going through the day at work when I was pregnant! Since our race, the number of flavours have increased so there must be something for everyone's taste - I'd whole heartedly recommend Expedition Foods as the best we could find on the market.'

David Paabo

Founder of Ice Horizons, an expedition company specialising in Greenland ice cap ski crossings. David has spent 20 years taking part and leading Wilderness expeditions.

 “We found that Expedition Foods provides by far the tastiest and filling of expedition meals, and this always adds so much to the enjoyment of a demanding expedition, being the perfect way to end a hard day. Good quality and good quantities of food on a polar expedition are fundamental to its success. In the cold, people tend to desire warm, tasty and filling meals; foods with a high fat, protein and carbohydrate content. Expedition Foods meets these criteria exceptionally well. We find that two of the Expedition Foods 800 calorie range meals per person makes for the perfect dinner.”

Simon Chalk

As a 6 time ocean rower, Simon is arguably one of the world's most experienced ocean rowers.  He was in the top 10 of the Daily Telegraph Adventurer of the Decade 2000 – 2010.

"After rowing across 6 oceans and having organised 6 ocean rowing races around the world – there’s one name that I’ve noticed at the top of our sport for nutrition – Expedition Foods. Whether as part of a solo rowing campaign across the Indian Ocean or attempting a speed campaign across the Atlantic, the need for quality, well packed and balanced light weight food is key to a project’s overall success. In the middle of an ocean, competing in the World's toughest sporting event, looking forward to your next meal is a luxury Expedition Foods provides. More successful ocean rows have used Expedition Foods than any other make of freeze dried food. Choose the best – Expedition Foods!! Extremely good food in extremely tough conditions…"

Will Millard

Will has been leading expeditions in West Papua for the last five years and in 2009 he uncovered and recorded a long lost trade route in the heart of Papua’s remotest forests. In 2012 he returned in an attempt to make the first unbroken, unsupported crossing of the province’s 1000km width with Callum Fester. He is a journalist and Fellow of the Royal Geographical Society and Winston Churchill Memorial Trust. When he isn’t on expedition he works for Indus Films in Cardiff who make adventure documentaries for the BBC.

“I cannot tell you how much your Expedition Foods rations helped us. On expedition in 2009 I became so sick of our food I was incapable of actually eating it. Neither of us are in any doubt that the high-cal range probably saved our lives on the retreat in the Wara in 2012.

In 2013 the next edition of the Talisker Whiskey Atlantic Challenge will take place. A race from the Canary Islands to Barbados that will take around 45 days to complete, rowing in constant 2-hour shifts. Not exactly a walk in the park...

It is in fact still over a year away, beginning as it does next December, but these events are a massive commitment for the amateur teams that take part. Not just because of the physical training necessary, but also the seamanship training they need to complete, alongside the sponsorship most teams need to secure to even enter (the boats themselves cost well into five digits), as well as the fundraising efforts for their chosen charities.

One of the latest teams we've been dealing with is Bolton Atlantic Challenge from northern England, and only the blackest of hearts could remain unmoved by the reason for the team's participation.

The team is comprised of businessmen who are all involved with the Bolton Lads and Girls Club, which provide a centre and mentoring programme for young people who are struggling at home. 

The mentor provides a constant in these kids' lives, an adult who will listen to their troubles, help them with their homework, or just kick a football around with them for an hour, so they can take time out from the crushing difficulties they have at home.

The team have managed to secure sponsorship from local businesses, including their own, to cover the costs of participation, and are now embarking on a £250,000 fundraising effort.

They recently held a couple of events under the moniker of  "Rowtober" that brought together some of the other teams registered to compete in the Talisker Whiskey Atlantic Challenge. The idea was to have experts talk to the teams to tell them what to expect during the race and introduce some of the equipment they will need including water makers and to actually get teams on the water and into a boat. 

It was also a chance to introduce the wider public to ocean rowing, so that Bolton locals would understand better what their boys are going to be attempting, and maybe even inspire a few to consider the sport.

Expedition Foods provided some meals for the event so that teams could get a taste of the "dreaded freeze-dried food".  The upshot was that teams are no longer dreading the food and were pleasantly surprised at how good it was.  

As team member Nick Griffen told us, "Chilli Con Carne and Chicken Tikka got a big thumbs up. The jury was out on the Apples with Custard but everyone was pleasantly surprised that freeze dried food could taste the way it did.  There was even a kick in the tail of the chilli which was an added bonus for those of us who like it hot!" 

I can't imagine this team not completing the race. I think that the groundswell of local support, and the inspiration of helping the kids, will buoy them through whatever dark hours they will inevitably endure. We wish them the best of luck.

Find out more about the team and the project they are supporting at www.boltonatlanticchallenge.co.uk

Planning how to fuel your body to undertake such multiday races can seem a daunting task, especially when you have to carry it all with you, so I have tried to give a few tips below to get you started. 

 Firstly it is crucial to spend time throughout your training, trying out and planning your hydration and fuel strategies. In a multi-day race, these factors are at least as important as the physical training and can be the make or break for many competitors.

The second key thing to note is that fuelling your body in these races is a very personal thing, so there will never be just one answer on what to pack.  Two people’s bodies can respond very differently to different types of food and drink under race conditions.  Bear in mind that even your own taste preferences may change - you are putting your body through a lot of stress - something you usually love may become sickening, especially if that is all you’ve packed for 6 days!

Hydration

Getting your hydration right - avoiding dehydration or over-hydration and ensuring the right balance between water and electrolytes - should be your first priority in these races.  Electrolytes, such as sodium and potassium, are lost through sweating and have to be replaced; our bodies need them to function and they are vital in all nerve impulses and muscle contractions, including the beating of the heart.  Getting levels wrong (too many or too few) when racing can make you very ill very quickly.  

Plan how you will take on water and electrolytes as you run and in camp at night, ensure that you make the most of your bottled water and the hot water available to rehydrate for the next day.

I use a bladder for water to which I add an unflavoured liquid electrolyte solution, but many people like bottles as they are easier to refill and add powders/tablets to. Other electrolyte options include dissolvable tablets and/or salt capsules.

Food

All of the races require that you pack a minimum number of calories, usually 2,000 a day. You will be expending much more than this so some competitors prefer to take extra and forego the very light rucksack – again personal choice.

In my last race I aimed for about 2,200 calories a day.  I always calculate calories carefully, putting each day’s food into separate bags so that I have the right amount of food on the right day and I don’t run out!

On the run….

When exercising for more than a few hours, it can be beneficial to take on calories regularly, but keep snacks light to avoid too much energy being diverted from your muscles for digestion.

It is important to get a balance between carbohydrates (an easy energy source), protein (stops muscle break-down/aids recovery) and fat (needed by your body to function well).  Carrying some higher fat foods can make a huge difference to pack weight, all provide energy but fat is the most calorie dense with approximately 9 calories per gram compared to 4 calories per gram for protein or carbs.

Some runners swear by powders and gels, some prefer snacks such as crisps and chocolates and others, including myself prefer more natural foods including nuts, beef jerky, and a little dried fruit – I have even seen people with sachets of peanut butter and olive oil!

Powders and gels, depending on the type you go for, can provide a convenient way to get a mix of easily digestible carbohydrates, proteins and electrolytes into your system whilst running. However many runners find that they can get sickly and crave more solid foods after a few days.

If you are relatively new to multi-day races test out different options and perhaps bring a mixture, including some of your favourite sweet and savoury snacks – you will really appreciate these in low moments and a change in food can sometimes really help to revive you!

Especially on the longer stages, one strategy can be to have more protein and fat based snacks at the start, saving very easily absorbed carbohydrates, such as sugary snacks or gels, for towards the end when you may need a last minute boost.  This can help to keep blood sugar levels more balanced and give you a steadier stream of energy.

Back at camp

Once back in camp, having something including protein soon after finishing is beneficial to aid muscles recovery and repair. 

Most competitors then have a bigger meal later in the afternoon or evening and for most this is some form of dehydrated meal – these are usually the lightest way of having a high calorie dinner that also tastes nice.  It’s worth tasting these meals beforehand to find ones you like; I take a variety and really like the range by Expedition Foods, available through The Outdoor Store.

Final thoughts…

Very few people (even the winners) finish a race saying they were 100% happy with what they packed for food because every race is different and will have its own challenges.  You need to pack what you believe will work for you, and it is important to test, plan and prepare – but most importantly enjoy!

Written by Jenna Mosimann -  www.betterbeingfitness.co.uk

This week we've been getting to know David Paabo of new expedition company Ice Horizons and learning more about the Greenland ice cap ski-crossings he is organising.

David is an Aussie who has over 20 years of experience taking part in and leading wilderness expeditions, so we thought we'd find out why he'd decided to focus on this particular area of the world.

"It's a combination of my passion for both adventure expeditions and the unique and incredible Greenland ice cap," says David. "I travelled to Greenland in 2010, for 3 months and explored the beautiful fringes of the ice cap as well as doing some lengthy hikes in west Greenland. At the time I would have liked to have crossed Greenland, but I discovered there was no easy way to do this, with tourist ventures focussed on other activities."

This first trip inspired David to plan his own expedition across the cap and in 2012 he lead a small team across the ice, falling in love with "the beautiful icy interior of Greenland" and thus the idea of Ice Horizons was born.

He continues, "The key to Ice Horizons is that it allows people to undertake a lengthy polar expedition in a low cost and logistically easy way. Many people dream of undertaking a polar expedition, but too often let this dream pass. My ambition is to help people live these dreams, and make a successful business out of something I love at the same time."

The Ice Horizons expeditions will see the team travel 600km in 27 days across the Greenland ice cap from Point 660, some 30km from the village of Kangerlussuaq in the west of the country, to the village of Isortoq on the east coast, a village of just 70 people situated right on the edge of the ice cap. 

When you look at the numbers, it's a tough challenge. Temperatures will be as low as -30 degrees Celsius and unlikely to rise above zero for the entirety of the trip. The team will be skiing for up to 9 hours and 30 kilometers a day, and each sled will weigh a good 80kg at the start. The ice cap itself rises to an elevation of 2500m with some tough glacial terrain to negotiate before hitting the vast expanses of the ice cap itself. 

However, the challenge is worth it says David, "As people who have undertaken lengthy ski expeditions often say, there is something spiritually beautiful about the simplicity of skiing across an ice sheet day after day. The complexity of life is replaced with simple pleasures, and a feeling of accomplishment at the end of each day's skiing. The ice cap also has a beautiful way of changing each day depending on the light conditions, the wind and the temperature. As you ski across the ice, you find you become more aware of these changes, and in doing so become more a part of the environment, and less an observer of it."

David used Expedition Foods on his trip across the ice cap earlier this year and we were delighted to hear his positive feedback. He told us, "We found that Expedition Foods provides by far the tastiest and filling of expedition meals, and this always adds so much to the enjoyment of a demanding expedition, being the perfect way to end a hard day".

Nutrition planning is necessarily one of the most important aspects of an expedition such as this. David explains, "Good quality and good quantities of food on a polar expedition are fundamental to its success. A person in a cold environment will burn considerably more calories than a person in a warm environment. When you add to this 8 or 9 hours of skiing a day, calorie burning increases dramatically."

Team members will have to consume around 6000 calories a day and even then they will lose weight, but David advises that the key is to ensure that muscle strength is maintained and fatigue minimised. 

That 6000 calories weighs in at 1.5kg of food every day and David explains, "In the cold, people tend to desire warm, tasty and filling meals; foods with a high fat, protein and carbohydrate content. Expedition Foods meets these criteria exceptionally well. We find that two of the Expedition Foods 800 calorie range meals per person makes for the perfect dinner."

Also on the menu on a typical polar ski day is a breakfast of cereal with a high fibre and carbohydrate content, a high-fat lunch with salami definitely sounding like a highlight, as well as around 275 grams of chocolate per person and other confectionary and biscuits to keep sugar levels high. 

If you'd like to find out more about Ice Horizons' expeditions be sure to take a look at their website which carries a great deal of information about the first expedition in April 2013 along more great photos.
 

We've recently been talking to Welshwoman Charlene Ayres who contacted us about advice on food and more information about our meals as she will be competing in the Anglo American Boat Race: GB Row 2013, and this sounds like another extraordinarily tough event in the endurance rowing calendar.

Starting on the Thames at Tower Bridge in London in June next year, Charlene and her partner Adam Lewis will turn right at Dover and circle clockwise around Britain hoping to cross the finish line back at Tower Bridge some 50-60 days and 2,000 miles later. They and the other teams will be unsupported. Teams of two, four and eight can enter and Charlene and Adam are aiming to become the first mixed crew to complete the race.

Compared to rowing across a vast ocean within no sight of land, this race might on first glance sound like less of a challenge, but if you look a little further into the factors they will have to deal with, this suddenly doesn't sound like an easier option at all.

For one, they have to adhere to the strict regulation of rowing for two hours, then resting for two hours, 24 hours a day for the entirety of the journey. Being closer to land they will be dealing with fast changing tides, will be facing some particularly capricious waters including the Irish Sea, and will be crossing some of the busiest shipping lanes in the world. 

Compounding these factors, of course, they will be having to deal with the vagaries of the British weather, which without doubt will involve a good deal of rain and the more insidious, soul-sapping drizzle.

To go with the mental challenge of the 24-hour shift schedule, teams have to contend with the emotional pull of land as well. If you are in the middle of an ocean, there is no choice, you don't have to overcome with the temptation of throwing in the towel and pulling in to land for a cuppa and a hot shower.  The teams cannot touch land at any time, but will often be within sight of it. 

Competitors have to take enough food to fuel themselves with a whopping 8000 calories a day. Having to carry that much food for 60 days means that every single gram counts. With Expedition Foods’ High Energy meals delivering 800kcal per serving, and having the best energy to weight ratio on the market, we should be able to help Charlene and Adam pack their calories into the smallest amount and lowest weight of provisions possible.

Charlene and Adam will be competing as Team Endeavour and are planning a slew of fundraising activities for their chosen charities, The Fire Fighters Charity and Multiple Sclerosis Society Cyrmru Wales. 

 You can find out more about Team Endeavour, the charities they are supporting and GB Row 2013 through their website:  www.teamendeavour.co.uk, and we look forward to following their progress next summer.

Expedition Foods is a proud supporter of the 4 Deserts series of 250km, 7 day self-supported ultramarathons held every year.

The next race is in Egypt at the end of October. Find out more about some of the terrain and scenery competitors will be passing through, as well as more about the leading endurance footrace series in the world.

The Mystical Structures of the Sahara

One of the most extraordinary moments of the Sahara Race comes at the halfway point, as competitors enter one of the planet's most mind-boggling landscapes. Set against the vast, silent expanse of a valley buried deep in the desert, are the unlikely skeletons and fossilized remains of whales. If you take a closer look at these ancient, aquatic creatures placed like huge chess pieces across the valley floor, you may see something surprising: hind legs and fins with fingers.  

This is Wadi Al-Hitan, the Valley of the Whales, which lies 150 kilometers Southwest of Cairo and was named an UNESCO World Heritage Site in 2005. Once the ocean floor, this phenomenally well-preserved patch of desert has provided essential proof for scientists on the evolution of whales and evidence of their previous lives as land-based mammals. For competitors who travel into this dazzling landscape, it's a little bit like running into one of the world's largest history museums. 

"The valley is an established tourist attraction and it is a privilege to be able to run the entire length of the valley and see some sights off the beaten track," marvels Mark Lindsay, Course Director of the Sahara Race 2012. "Before entering the valley, make sure you look around. The area is scattered with seashells and the occasional shark's tooth!" 

The 4 Deserts races are renowned for the way they bring competitors deep into deserts and beyond the frontiers that most tourists witness. Lindsay says he has been careful to include stunning views and compelling routes in this year's course.  "It's a combination of breathtaking landscapes from great vantage points and sections of rolling sand dunes that provide that iconic scene of emptiness and adventure," he explains. "The going underfoot will be surprisingly comfortable with the occasional soft section, but it all contributes to the whole nature of the race."  

Perhaps the greatest moment awaits competitors in the final stage, with a finish line placed tantalizingly amid the Pyramids of Giza.  After pushing one's body to the max on a seven-day, 250-kilometer odyssey, competitors are able to finish like kings as they weave their way through the colossal Pyramids of Giza. Experiencing the mystical presence of these formations while pumped with the adrenaline of completing such an epic challenge, is an experience that is rarely forgotten. "The pyramids are awe-inspiring," marvels Lindsay. "It’s not until you reach the plateau overlooking the whole pyramid valley that you appreciate the scale and magnificence of this wonder."

The 8^th edition of Sahara Race starts on the 28^th of October and along with the Atacama Crossing (Chile), Gobi March (China) and The Last Desert (Antarctica) 4 Deserts Series. To register for the event complete an online application at www.4deserts.com/registration or for more information, email us at info@racingtheplanet.com. 

We asked out sister company RacingThePlanet to poll their staff members to find out when and how (and even if!) they used Expedition Foods outside the 4 Deserts series.

We were very pleased to hear that they are chowing down on our meals in a whole range of circumstances, showing just how useful our orange and silver packets of nourishment can be.

Pre-Race/Post-Race 

 
Trail-running races, marathons and triathlons etc usually start at some godforsaken hour of the early morning, and you have to arrive at least an hour before the actual start time. 

When hot water will be available for tea and coffee, staff have been taking Expedition Foods meals to have for breakfast rather than having to start off the day on the trail bars and bananas. 

Cycling

 
With all the attention on the quite awesome performance of Team Sky and the brilliant Bradley Wiggins in the past few days it's fitting that one member of the team told us they would take an Expedition Foods meal when they went out cycling for the day.  

We haven't overtly marketed our meals to the road-cycling community before, although we have a lot of customers who buy the meals when they are off on multi-day and even multi-month cycling expeditions. But we think that a freshly made Expedition Foods meal at the end of a 5-6 hour training ride would be a welcome and satisfying meal.

Travel

 
We were also interested to learn that a few of RacingThePlanet's staff members in the Hong Kong HQ tend to take an Expedition Foods meal in their hand-baggage when travelling within Asia. 

With flights to many of the less developed places experiencing delays, room service on arrival not always readily available, and restaurants generally not open late, they say they've often been glad of having an emergency stash with them, especially since that the smaller regular serving size meals have been launched.

So remember; it may say Expedition Foods on the packet, but that doesn't mean you have to be on an expedition to eat them! Next time you think about picking up the Fray Bentos, consider our infinitely more varied and lightweight packets of tasty goodness instead - all you need is some hot water.

See all the flavours available now in our 450 kcal Regular Meal serving.

We think that Expedition Foods High Energy meals are perfect for ultramarathon runners as they offer the highest number of calories in the lowest weight packets on the market. When you have to run with your life on you back for a seven-day race, every gram makes a difference.

George Chmiel from the USA first attempted an ultramarathon back in 2009 when he took part in the Sahara Race. He surprised himself with how well he did and was bitten by the ultra-bug in a big way.  He's since completed four other RacingThePlanet events and is aiming to join the 4 Deserts club later this year when he competes in The Last Desert (Antarctica).

As a rather determined man, with a huge heart, George initially entered the Sahara Race as a vehicle to raise money for The Magic Foundation; a charity that has helped his best friend's daughter Luci who has a super-rare condition called panhypopituitarism that hampers her growth, organ and hormonal development.

The Magic Foundation is an umbrella organisation that supports and draws attention to the myriad of highly specific and rare syndromes, disorders and diseases that affect a child's growth.  Often the number of kids with a particular condition at any one time in the whole world can be counted on the fingers and toes of one person, so the Magic Foundation is hugely important in helping to link the families of sufferers together, help families get the right diagnosis for their children and raise awareness of these conditions not just within the general population and media but also within the medical community itself.

If you want to know more about the Magic Foundation and Luci then click here.

Good Luck with your endeavours George. We wish you all the best, and keep on enjoying Expedition Foods.

Keep three days worth of food per person in your household, crew or expedition in an emergency grab-bag.

The 72 Hour Emergency Food Pack includes breakfast, lunch and dinner for three days, delivering 450 calories per meal.

This pack contains three meals a day for seven days for one person, again delivering 450 calories per meal, for a total of 1350 calories per day. Super convenient for week-long back-country camping trips or a handy stash for your cabin, croft or caravan.

There are seven different versions of these daily ration packs available, so you can get a good mix of meals over the course of every week of your expedition.

Each pack delivers 2500 calories of energy, with the two main meals of the day -  breakfast and dinner - taken from our High Energy 800kcal range. We designed this pack with the expectation that lunch would be taken on the move, so two energy bars are included for a quick boost through the day. Finally there's a drink set comprising tea, coffee, drinking chocolate and creamer.

Super-convenient, no stress food planning for long haul, highly-physically expeditions where proper nutrition is the difference between success or defeat.

Make it easy to choose which packs you want by ticking all the compare boxes under the Ration Packs A through G and then hit the word Compare by any of the boxes. This will give you side by side comparison of what meals are in each pack and make ordering in bulk a doddle.

Working with RacingThePlanet for their multi-day, self-supported stage races the 4 Deserts, we came up with a daily food pack that adhered to the medics guidelines for minimum calorie intake for a competitor, and also took into account how athletes take on board their nutrition during each stage of the event.

Hot water is available to competitors in the morning and evening, but during the day there are only water-stops spread at even intervals a long the course, with many competitors taking on their other calories throughout the day whilst running.

Each daily pack contains a porridge breakfast an evening meal from our High Energy 800kcal range, three energy bars, and three energy gels. We use trusted, quality brands Quaker Oats and High5 alongside our own Expedition Foods meals.

There's four different variations available so you can test and decide on the meals that will suit you best, so once again, the easiest way to choose is to use the Compare function on the website to see them side by side.

Whenever you are taking part in a multi-day highly physical expedition or race in a climate that you are not used to your body can react to tastes, smells and textures in a completely different way to normal. We highly recommend that you test all the food you plan to take with you during training so you know what you can stomach and what you can't. The last thing you want is to be desperate for energy, hauling calories in your pack and then not be able to stomach it. A waste of effort carrying it, and potentially dangerous to your health if you aren't getting the calories you need.

For long-term survival of chaos or Armageddon to feeding an army of hungry scouts at a Pow-Wow, the 365 Day Emergency Food Pack will save you hours of planning, by delivering a full range and enough meals for breakfast, lunch and dinner for a year.

Breakfast and Dinner come from our High Energy calorie range (with each meal big enough for two people if they are only undertaking steady or gentle physical activity during the day), and there's a sweet too from our Dessert range.

So, buy in bulk to save time and money. Couldn't be simpler.  See all our Ration Packs here.

Last week saw over 150 competitors take to the Jordanian desert to run RacingThePlanet: Jordan 2012, and Expedition Foods was proud to be one of the sponsors of the race.

We're also delighted to hear that many of the participants had taken some Expedition Foods meals with them and RacingThePlanet was kind enough to send us some photos from the middle of Wadi Rum.

RacingThePlanet is an annual race that follows the same format as the 4 Deserts events. Competitors run (and sometimes walk) a 250km course over six stages and seven days. They run self-supported carrying all their food and equipment staying in a campsite each night that moves ahead of the race.

It's through working with RacingThePlanet and their races that we've developed our newest flavours of meals, Asian Noodles with Vegetables and Beef, Asian Noodles with Vegetables and Chicken and vegetarian option Scrambled Eggs with Potato and Peppers, and we're pleased to report that the meals were well received, especially the scrambled eggs which as we expected were popular for those who prefer a savoury breakfast.

This year the Italians reigned supreme with Paolo Barghini (52), a former medical doctor now running trainer from Carrara winning the race overall and compatriot Katia Figini (36) winning it for the ladies. At 52, it just goes to show that endurance racers don't peak young, and there's still hope for those of us who haven't taken up running yet.

The race commenced in Wadi Rum and passed through four deserts and a landscape of hills, canyons, cliffs, sand dunes and gorges until competitors finally crossed the finish line in the spectacular surroundings of the ancient city of Petra.

Find out more about the race on the official website, and be sure to look through the photos in particular. Looks like it was an awesome race.

We've just started stocking a new brand in our European stores: German baggage maestros ORTLIEB. If you haven't come across their products before then read on, and if you have then you'll know they make some of the best waterproof bags and packs in Europe.

They are very well known and respected in Continental Europe, but are sometimes overlooked in the UK. Do that at your peril as they produce some very good quality reliable bags. We're currently stocking a wide range of their dry-bags and other camp accessories including the eminently practical waterproof toilet roll holder.

ORTLIEB have been in business for 30 years with all manufacturing still based in Germany. Like all the best outdoor brands keen climber and cyclist Hartmut Ortlieb founded the company after developing his own waterproof dry bags and bicycle panniers in his garage when he couldn't find what he needed on the market already.

Inspiration hit when he was being soaked on his bicycle on a tour around southern England in an (unsurprisingly) wet spring in 1981. The teenager noted that trucks covered their goods with tarps to keep them dry and decided that that's what he'd use for making a pannier for his next tour.

Using his mum's sewing machine, he got down to developing it on his return. Friends and people who see his panniers start asking him where they can source them, and soon enough demand is outstripping his ability to run them up himself. A company is born as he's about to leave school in 1982.

Magazines and reviewers are constantly impressed by the products and it's rare a month goes past without one of ORTLIEB's products being recommended to consumers by industry insiders. Their products are guaranteed for five years and with an almost pathological fixation on the reliability of waterproof seams and seals, you can be confident you'll get a good quality product when you invest in ORTLIEB.

Take a look at all the products we've got in store from ORTLIEB's line.

In July world-renowned endurance athlete Marshall Ulrich and Badwater medic and firefighter Dave Heckman will be setting out on an extraordinary journey.  They intend to circumnavigate the perimeter of the Death Valley National Park. That's all 600 miles or 965 kilometers if you're metric.

Their intention is to cover the distance in about a month running an average of one marathon a day, and will start at the lowest point in North America - the Badwater Basin - and will run counter-clockwise around the perimeter so that they tackle the roughest terrain at the beginning rather than the end of the journey.

Now, Death Valley isn't just a great bowl of sand sat there straddling California and Nevada, it's an incredibly diverse environment that includes salt-flats, valleys, dunes, canyons and mountains, so Marshall and Dave are not only going to be running, but also rock-climbing up some of the sheer cliff faces they encounter as they map the perimeter of the park. They aren't going to be going round obstacles, they are going to have to go over them.

For the most part the duo are also going to have to be self-supporting as the terrain is just too remote and rugged to have any kind of team with them, and so they are currently dropping stashes of supplies around the route they will take so that they can replenish water etc  every 25 miles or so.

We've got together with our partner RacingThePlanet and have sponsored him and Dave by providing a load of meals to help fuel them on their way around the park.

The more we talk to Marshall and read about this challenge, the more extraordinary it sounds. Death Valley is incredibly beautiful, but incredibly harsh and we wish him and Dave the best of luck.

Read all about Marshall and Dave's preparations in his blog posts.

After some tastings and tweakings we are excited to introduce three new meals in our High-Energy Range. We're packing 800 kcal into meals that weigh under 175g with their packaging; keeping to our promise to deliver the most energy for the lightest possible weight.

This is just the latest step in the planned expansion of our freeze-dried meal product line. If you have any comments or requests for new meals, then please do get in touch. We want to make sure that when you open our packets after the hot water has performed its magic you have a satisfying, tasty and nutritious meal that's just reward for a hard day's graft. info@expeditionfoods.com

The ski-season in Europe may be off to a slow start, but it’s dumping the white stuff in Japan and North America is quickly catching up.

The Outdoor Store is steadily expanding its range of snow-sports clothing, adding to what was already a good range of high quality ski/board specific items.

With the call of the powder knocking on many of our doors this winter, who better to ask for gear picks but our very own resident ski expert Emma Fergusson who has been a ski instructor for a number of years and is right now on route to work at the Youth Olympic Winter Games in Innsbruck. You can check out the website here (I personally got very excited about the concept of aan Olympic Sliding Centre)!

Emma Fergusson’s TOP 10 picks:

	Oakley A Frame You can't get very far without a pair of goggles. The A Frame tend to be a great fit for most people and works with most helmets. The persimmon lens is a great all-round lens for a range of light conditions, so a good pick unless you want to buy and carry a variety of lenses with you.
	Icebreaker Bodyfit 260 I'm a fan of layers - the easiest way to gear up for whatever temperatures face you outside.   Icebreaker make great baselayers - lightweight, breathable, they don't shrink and they don’t stink because they are pure Merino wool.
	Patagonia Nano Puff Hoody Continuing on from baselayers, the mid-layer is actually your main insulation point. This jacket is ultra-lightweight so doesn't hinder movement whilst on the snow and most importantly will keep you warm and toasty.
	Marmot Alpinist Jacket a high quality, well designed, and diverse shell jacket. It's powder- skirt, taped seems, GORE-TEX material, generous hood and extra pocket space make it the ideal for skiers (and boarders).   I always opt for a shell and layers for ski clothing - everything can be used outside of skiing, but it's also perfect for adapting what you're wearing to work in all sorts of different conditions throughout the ski season.
	Outdoor Research Arete Gloves Cold hands can make a day on the slopes miserable! These gloves are GORE-TEX (a must), have a long cuff to help keep snow out and a removable liner (for across season use and more importantly, easy to wash).
	Osprey Karve A day in the backcountry or even just on the slopes, usually means lots of gear - water, energy bars, layers, skins, beacons, cameras etc. The karve fits everything in perfectly and has been designed with all the bells and whistles e.g. ski straps, shovel compartment, compression straps etc.
	Rocky Mountain Sunscreen - a small tube that easily fits in your jacket and will save getting the goggle tan (burn) lines that we usually come away from a ski holiday with. It isn't greasy, fragrance- free and stays on even when pushing yourself the limits.
	Mountain Hardwear Tierra Pants super comfortable, lightweight and breathable ski pants. The full side zip may have been originally designed for ski racers to zip down to their lycra, but are now becoming mainstream and surprisingly useful acting as air vents when it gets too hot, or when you've been working hard for your turns.
	Marmot Lightweight Bottoms Layering works just as well for your bottom half as it does your top. With a shell pant like the Adaro thermal pants are a must. These are super-lightweight, breathable and comfortable.
	Salomon Stripe Beanie Although I always vote for wearing a helmet, a hat is good to have for the apres-ski when you want to hide the helmet hair. But, beanies can also be a good substitute for a helmet liner.

In our quest to provide our customers with as wide a range as possible of equipment and apparel for all their outdoor needs, we’re delighted to introduce a collection of quality climbing products from CAMP and Tendon.

Both physically and mentally demanding, climbing is a sport that tests strength, endurance, agility and balance. But most of all, it is the mental resilience necessary to continually quantify risk and act appropriately that make climbers some of the most astonishing athletes in the world.

It can be a dangerous sport and knowledge of proper climbing techniques and use of specialized climbing equipment is crucial for the safe completion of routes. While not an Olympic event, rock climbing is recognized by the International Olympic Committee - proving that it’s one of the world’s fastest growing sports.

Here are some of the products we’ve now got in store:

Camp Orbit Screw Gate

This carabiner has a nose profile that easily slips into and out of webbing and old pins making it ideal for setting up snag-free anchors. While wonderfully lightweight, it also maintains a good size with ample inner area for working with ropes.

Camp Armour Climbers Helmet

A good value helmet that delivers precise fit and superior protection. Molded thermoplastic shell provides durable protection and side ventilation cools your head in the heat. Fast and secure one-hand dial adjustment system makes the helmet easy to size. Micro-fleece skin protector keeps chin straps from irritating your skin, and there are strap tabs to secure a headlamp for night use.

Camp Jasper CR 3 Harness

Popular due to its combination of comfort and versatility this is a great all-around harness. It features a sliding waist system that allows the padding and tie-in points to be perfectly centered. The new contoured cut provides good support during extended hanging sessions and rock climbers will appreciate the stiff webbing-reinforced gear loops that keep kit close to the body on the back, and at-the-ready at the side.

Camp Chalk

A block of high quality chalk designed to improve your hold, wherever you climb.

Camp Neve Ice Axe

A sleek and elegant mountaineering axe with a forged steel pick designed to deliver solid placements in hard snow and provide quick and aggressive self-arrests.

To see the full range of products that we are stocking from CAMP you can visit their brand page in Expedition Foods store here.

Tendon Master Rope

This rope is a top-class low diameter single rope with SBS sheath construction for improved resistance to abrasion and great handling qualities. The standard finish protects against water damage and abrasions, and the halfway-point of the length of this rope is clearly marked with a different colour. This increases safety when lowering/abseiling from routes by warning the belayer of the length of rope remaining.

You can see all the ropes from Tendon that we currently have in the store here.

See all our mountaineering and climbing products in one place by following the link below:

Climbing and Mountaineering

There are a few things to consider when buying a cooking stove, and there isn't one stove that is going to be the ultimate solution for all your outdoor activities. So, the first things to consider are:

• What will you be using it for?
• Where will you be using it?
• What type of fuel can you transport or buy where you'll be using it?

The type of stove that is perfect for boiling water for drinks and freeze-dried meals is rather different from the stove that you'll need if you want to cook up that fish or game you've just caught. Equally, your requirements when you're cooking in your portaledge in a rarefied mountain atmosphere are a long way from the ones when you're on a road-tour camping trip.

Stove Weight and Packability

Look for stoves that:

• Can be disconnected from their fuel source
• Can be folded up or collapsed
• Can fit inside cookware

From the most simple and lightweight Esbit Titanium Foldable Stove to the sophisticated Jetboil Flash Cooking System, manufacturers are becoming more ingenious with each model's packability.

Fuel Options

All airlines, and many other transport companies have strict regulations about traveling with various types of fuel, so if you're going abroad, plan carefully how you are going to refuel your stove.

Multi-fuel Stoves

Some stoves these days can use a variety of fuels. They tend to be more expensive and require some maintenance, but they are a great option if you are travelling to a number of different places where you're not sure what fuel will be available and where you may need to resort to auto-fuel. Models like MSR's WhisperLite Internationale can use a variety of fuels.

Which stove is best for your needs?

After you've narrowed down your selection of stoves, you then also need to consider some other factors and how important they are for your planned activity:

• How easy is it to set up? Does it require complex assembly, maintenance after every use?
• How sturdy is it? Can it be used on uneven ground? What kind of pots can I use safely with it?
• How easy is it to light? Will it need priming? Can it be primed with fuel from the stove?
• For gas canister driven stoves, can you remove the canister before it's empty, increasing its packability?
• Can I control the flame? Is it just an on/off boiling stove, or can I adjust output for a simmer?
• How many people am I cooking for?