https://ruby-wedge-4e4x.squarespace.com/writings daily 0.75 2026-04-11 https://ruby-wedge-4e4x.squarespace.com/writings/2021/01/13/marathon-des-sables-camp-life-my-7-top-tips monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/597b3282-0a7a-4082-8e0d-a2601da8015b/MDS+race+day+time+table.png Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Indicative race day time table by competitor type. Stage starts ar typically earlier than the chart indicates. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/df70a60e-8914-44d3-aeec-0598c7dcce17/coach-journey-marathon-des-sables-mds-elisabet-barnes.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/6fd0fa0b-21a5-4cec-aca3-7e0b87cfd74a/elisabet-barnes-marathon-des-sables-bivouac-1000.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Arrival in bivouac https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/24e8dd44-1735-4b16-8f59-da2ffeb5620c/mornign-in-bivouac-elisabet-barnes-marathon-des-sables-1000.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Sunrise in bivouac after first night https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1bf68ea7-e353-451c-b37b-b62897a07119/c2a9iancorless-com_mds2017-00343-1024x683.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Kit check - time to get the Spot Tracker fitted. Photo: Ian Corless https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/e5cf0980-b894-40ec-8e3b-a5c973d4ce8b/queueing-at-kit-check-mds-1024x683.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Queue at kit check. Bring a water bottle as it can get hot and take time! Photo: Ian Corless https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/e87d07d4-4a64-409f-9d11-d9bd104b16b5/c2a9iancorless-com_mds2015day5-8258-1024x683.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out It's a tough race and anything can happen. Do not neglect to look after yourself, whether in camp or on the course. Photo: Ian Corless https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/47b46e47-c277-4209-8ade-53603b44af46/Feet+Up.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Rest is everything, as is packing light. A Raidlight buff is doubling up as my camp top, aided by a spare shoe lace. Photo: Marta Bacardit https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/3abac9df-3802-418a-b323-971c527f280e/mds-dunes-sunset-1024x683.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Immerse yourself in the desert experience. This is YOUR time. Photo: Ian Corless https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/67c1c81d-ffa3-4115-ae53-4eb7359e7872/mds-toilets.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Whether you choose the toilets or the bushes, be prepared to not have luxuries around! https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/b8deecb0-89ba-4f04-bb6a-6e6d54f23bf8/c2a9iancorless-com_mds2015day3-5132-1024x683.jpg Writings - Marathon Des Sables Camp Life – My Top Tips - Make it stand out Embrace the opportunity for a simple existence with the bare necessities and making new friends for life. https://ruby-wedge-4e4x.squarespace.com/writings/2021/01/13/packing-light-for-marathon-des-sables monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/bafcc6b8-521a-4293-bbf0-108b1570d0c3/c2a9iancorless-com_mds2017-00324.jpg Writings - Packing light for Marathon des Sables - Make it stand out MDS Kit check day. Photo by Ian Corless https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/5dd96253-e508-4e02-a1bb-3c90acc3e509/c2a9iancorless-com_mds2016_day0_00141-2-1024x682.jpg Writings - Packing light for Marathon des Sables - Make it stand out Every gram counts! Photo by Ian Corless https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/97467d79-a503-44a0-a5a1-af2820a13859/t-minus-9-weeks.png Writings - Packing light for Marathon des Sables - Make it stand out Decision chart when selecting your gear for Marathon des Sables the Legendary https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/91463cb1-4a0d-49b5-a0dc-420c0e2b787f/23795482_10155829229647207_1796425542403955074_n.jpg Writings - Packing light for Marathon des Sables - Make it stand out Don’t be this guy! https://ruby-wedge-4e4x.squarespace.com/writings/2021/01/13/seven-secrets-to-successful-marathon-des-sables-training monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699458766-HB2EUP3Z0HBV7SWJGXD0/img_6509.jpg Writings - Marathon Des Sables Training – Seven Principles That Work https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/7e944446-2d53-4e26-9300-912601dd54d5/c2a9iancorless-com_mds2015day2-5470.jpg Writings - Marathon Des Sables Training – Seven Principles That Work - Make it stand out Making the start line is perhaps your biggest challenge. Photo: Ian Corless https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/ba5d5f0a-6638-4e70-a3a3-3e48067f903c/c2a9iancorless-com_mds2017-03060.jpg Writings - Marathon Des Sables Training – Seven Principles That Work - Make it stand out It's not just sand! Photo: Ian Corless https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/002430b8-e4c3-4595-8e2c-4249d5da7a4f/5c76a813-f2a4-4c66-b8e5-42911a2014e0.jpg Writings - Marathon Des Sables Training – Seven Principles That Work - Make it stand out Hiking is great training. Photo: Ian Corless https://ruby-wedge-4e4x.squarespace.com/writings/2025/10/26/how-to-train-for-marathon-des-sables-the-legendary monthly 0.5 2026-04-09 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699497528-ISWX5M3LUEA83BCFPOWY/iancorless_MDSLegendary2025-Stg2_00198.jpg Writings - How to Train for Marathon Des Sables the Legendary? https://ruby-wedge-4e4x.squarespace.com/writings/2025/01/21/hydration-for-marathon-des-sables monthly 0.5 2026-04-09 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699491724-51SM6317HR73SUREXCXM/Untitled-design-16.jpg Writings - Hydration for Marathon des Sables: How to Develop an Effective Strategy? https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/c2ab7c09-45d0-4f22-a206-0337d8f6af46/Screenshot-2025-01-21-at-13.58.29.png Writings - Hydration for Marathon des Sables: How to Develop an Effective Strategy? - Make it stand out Figure 1. Sweat rate calculations for an athlete who weighs 70 kg and is exercising for 1 hour. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/9603f480-e15b-4521-8432-b054ed722974/Screenshot-2025-01-21-at-13.59.42-768x232.png Writings - Hydration for Marathon des Sables: How to Develop an Effective Strategy? - Make it stand out Figure 2. Sodium losses range from low (<0.5 g/L), medium (0.5-1.3 g/L) to high (>1.3 g/L). https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/df1ece73-9772-49c5-a159-9706cd745698/Screenshot-2025-01-21-at-14.00.22-768x181.png Writings - Hydration for Marathon des Sables: How to Develop an Effective Strategy? - Make it stand out Figure 3. Sodium loss calculations based on personal sweat rate of athlete who weighs 70 kg and exercises for 1 hour. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/d357a0bb-8b04-4d97-ab6b-c57304b54710/Screenshot-2025-01-21-at-13.57.02.png Writings - Hydration for Marathon des Sables: How to Develop an Effective Strategy? - Make it stand out Figure 4. Urine Colour Chart. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/53a2f05d-bbb2-4d88-9fbc-129a03a3c154/Screenshot+2026-04-09+at+19.58.16.png Writings - Hydration for Marathon des Sables: How to Develop an Effective Strategy? - Make it stand out Table 1. Urine Specific Gravity and Urine Osmolarity Interpretations. https://ruby-wedge-4e4x.squarespace.com/writings/2025/01/21/heat-acclimation-how-to-recover-effectively-between-sessions monthly 0.5 2026-04-09 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699491231-1X7J10OPS8JUAZ2XAM3C/Untitled-design-20-scaled.jpg Writings - Heat Acclimation: How to Recover Effectively Between Sessions? https://ruby-wedge-4e4x.squarespace.com/writings/2024/10/01/marathon-des-sables-2025-returning-to-the-desert monthly 0.5 2026-03-28 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699444672-DY55DXV01HNAEXWR8CL6/18193777_1355338634554301_8988800218388820587_n.jpg Writings - Marathon des Sables 2025 - Returning to the Desert https://ruby-wedge-4e4x.squarespace.com/writings/2022/09/15/how-to-succeed-in-the-mds monthly 0.5 2026-04-11 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699488269-PT4G9HX0ZQX1WD5CIPRZ/3.jpg Writings - 10 Tips for a Successful MDS https://ruby-wedge-4e4x.squarespace.com/writings/2022/03/10/heat-stress-gut-function-nutritional-considerations-for-running-in-the-heat monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699488883-MRX9WERNDTEUMKADPIM9/MDS-2012-3.jpg Writings - Heat Stress & Gut Function: Nutritional Considerations for Running in the Heat https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1a4c77cb-de43-4343-82af-f7b0a8bae582/Leaky+Gut.jpg Writings - Heat Stress & Gut Function: Nutritional Considerations for Running in the Heat - Make it stand out Leaky gut https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/47df6cd8-59a0-4d2c-95e4-ad6c34000b6e/Porridge.jpg Writings - Heat Stress & Gut Function: Nutritional Considerations for Running in the Heat - Make it stand out Porridge might be a good option for an easily digestible high CHO breakfast https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/2a01aace-a312-4a1b-b33c-d215db4479f0/Desert+Breakfast.jpg Writings - Heat Stress & Gut Function: Nutritional Considerations for Running in the Heat - Make it stand out Desert breakfast https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/777eb5ce-cb9f-480b-9c8c-4345c4e60c56/Variety+of+snacks.jpg Writings - Heat Stress & Gut Function: Nutritional Considerations for Running in the Heat - Make it stand out Consider variety of snacks https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/a3ef8ee8-94f0-4b38-9106-74e8de6f8e86/Dr+Ash+Wilmott.jpeg Writings - Heat Stress & Gut Function: Nutritional Considerations for Running in the Heat Dr Ash Willmott - @AshWillmott / https://aru.ac.uk/people/ash-willmott https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/35f3ccfc-f469-411d-a4b2-8f0f3586ba00/Dr+Justin+Roberts.jpeg Writings - Heat Stress & Gut Function: Nutritional Considerations for Running in the Heat Dr Justin Roberts – @drjustinroberts / https://aru.ac.uk/people/justin-roberts https://ruby-wedge-4e4x.squarespace.com/writings/2022/02/23/heat-acclimation-for-women monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699483228-OU4JI43K15DZMWBETDEZ/Untitled-design.jpg Writings - Heat Acclimation for Women https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/37f8b309-9e51-44b9-9f4a-4ac35beb61a0/Heat+adapation.png Writings - Heat Acclimation for Women - Make it stand out Figure from Wickham et al. (2021) – page 9. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/6caaeeef-feb0-4567-811d-761b904190fb/WOman+sweating.jpg Writings - Heat Acclimation for Women - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/024700fb-30b9-43b7-9043-664cebf5ca12/Sauna.jpg Writings - Heat Acclimation for Women - Make it stand out Passive heat exposure as part of a heat acclimation protocol ay be beneficial for women. https://ruby-wedge-4e4x.squarespace.com/writings/2022/02/16/running-in-the-heat-thermoregulation-heat-stress-heat-acclimation monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699478868-BCS76N8FK64WM2TBEPZP/Heat-Chamber-4-scaled.jpg Writings - Running in the Heat - Thermoregulation, Heat Stress & Heat Acclimation https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/0b4f34fb-cb8a-4efb-a041-4f1277cbc1d2/Heat+Adaptations.png Writings - Running in the Heat - Thermoregulation, Heat Stress & Heat Acclimation - Make it stand out Figure from Gibson et al. (2020) - page 4. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/9a7762a2-57c4-4c18-9f76-b910709bea8c/Heat+acclimation+methods.png Writings - Running in the Heat - Thermoregulation, Heat Stress & Heat Acclimation - Make it stand out Figure from Racinais et al. (2019) – page 3 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/46e15a8b-587d-4211-b75a-5ab296d626f2/Thermal+Sensation.jpg Writings - Running in the Heat - Thermoregulation, Heat Stress & Heat Acclimation - Make it stand out How hot does it feel? Photo: Steve Diedrich https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/8f0c8eb7-c086-4245-993e-ccb9b309089c/Screenshot+2026-04-10+at+15.30.08.png Writings - Running in the Heat - Thermoregulation, Heat Stress & Heat Acclimation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/dd9aeb39-da13-44fe-8b9b-cf2bec053c1c/Hot+Water+Tap.jpg Writings - Running in the Heat - Thermoregulation, Heat Stress & Heat Acclimation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/6408a58a-9854-4c2f-9069-e05cfb3b1c03/Heat+Acclimation+period.jpeg Writings - Running in the Heat - Thermoregulation, Heat Stress & Heat Acclimation - Make it stand out Figure from Racinais and Periard (2020) – page 1 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/c89750f9-548d-42b6-a195-e74d8d920f81/Dr+Justin+Roberts+in+MDS.jpg Writings - Running in the Heat - Thermoregulation, Heat Stress & Heat Acclimation - Make it stand out Dr Justin Roberts in the Marathon des Sables https://ruby-wedge-4e4x.squarespace.com/writings/2021/12/09/choosing-a-sleeping-bag-for-mds monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699471230-03DAC4EXN8J9UW1RS4EC/Woman-wrapped-in-sleeping-bag-desert.jpg Writings - Choosing a Sleeping Bag for the MDS https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/d245c088-84a7-4cf6-a67d-23041cd29402/Fillpower.jpg Writings - Choosing a Sleeping Bag for the MDS - Make it stand out Down Fill Power. The same weight of down in every tub, but different "fluffiness". https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/064deba5-3246-42d3-93e8-5fca259c774d/EN-13537-Example.jpg Writings - Choosing a Sleeping Bag for the MDS - Make it stand out Rating of a sleeping bag https://ruby-wedge-4e4x.squarespace.com/writings/2021/10/12/marathon-des-sables-2021-the-toughest-year monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699467682-HPJ3LKV2K8NAZHGCLWV6/IJC_MDS2021-1-02987.jpg Writings - Marathon des Sables 2021 - the toughest year? https://ruby-wedge-4e4x.squarespace.com/writings/2021/01/25/how-to-stay-motivated-in-uncertain-times monthly 0.5 2026-04-11 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1af910aa-7e04-41ad-8fd4-1d925ccc94e6/Hope.jpg Writings - How to stay motivated in uncertain times - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://ruby-wedge-4e4x.squarespace.com/writings/2021/01/19/marathon-des-sables-foot-preparation monthly 0.5 2026-04-09 https://ruby-wedge-4e4x.squarespace.com/writings/2018/03/16/how-runners-can-acclimate-to-heat monthly 0.5 2026-03-28 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699461061-7EAVJSI58M702LOZ751G/img_6628-scaled.jpg Writings - How Runners can Acclimate to Heat https://ruby-wedge-4e4x.squarespace.com/writings/2017/11/23/everest-trail-race monthly 0.5 2026-03-28 https://ruby-wedge-4e4x.squarespace.com/writings/2015/04/18/hello-world-2 monthly 0.5 2026-04-10 https://images.squarespace-cdn.com/content/v1/69c7bee8c7724f2174993f6b/1774699448425-YGZU6S0J2CTOIK8LDABH/2015-marathon-des-sables-stage-5-elisabet-barnes.jpg Writings - How I Won My First Marathon des Sables Photo: Kirsten Kortebein https://ruby-wedge-4e4x.squarespace.com/writings/category/Training+Tips monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Big+Red+Run monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Richtersveld+Transfron... monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Races monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Marathon+Des+Sables monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Ultra+Running monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Heat+Acclimation monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Life monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Uncategorized monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Adventures monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Kit+Lists monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/category/Food monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/tag/taper monthly 0.5 https://ruby-wedge-4e4x.squarespace.com/writings/tag/heat+acclimatisation monthly 0.5 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