Last year I was fortunate enough to be given a pair of Phobic Light trail running shoes by Berghaus. For as many years as I can remember I have always used Salomon XA Pros so the Phobics had a hard act to follow.

When they arrived in the post I could have been led to believe that Berghaus had forgotten to put them in the box, as at 297g for the size 8 shoe they felt extremely light.

The flexible upper material seemed to mold itself around the foot making the shoe feel a great fit, with no movement of the foot in the shoe, even on the steepest of descents.

Apart from a few training runs around the Shropshire hills the first real test for the Phobics was the Pumlumon Challenge a 27 mile race through the mid Wales mountains, taking in the source of the River Severn. It turned out that the Phobics were ideal for this challenges as it involved a fair few water crossings. Had I been wearing Gortex shoes the water would have poured into the shoe and struggled to escape leaving my feet wet but the light weight material of the Phobics quickly dried after each immersion leaving my feet in perfect condition at the end of the race.

On this basis I decided to use the Berghaus shoes during this years Yak Attack. I must admit that I suffered early on from blisters on the bottom of my feet but I cannot blame the shoes for this but rather the lack of training prior to the race! Again the shoes performed magnificently and the low weight of them was definately a bonus on the long hard climbs, as it is hard enough to carry oneself upwards at altitude, never mind any excess weight.

As these were the only shoes I had taken on the race, due to luggage restrictions, I was a little alarmed to find 8 inches of fresh snow on the Thorong La pass. But with Heatmaxs Tosti Toes and a apair of SealSkin socks I never once suffered with any cold discomfort, even though the temperature ontop of the pass was about -5c. The grip coped pretty well with the slippery conditions under foot also and although I had to endure a few slips, it was no more than any other competitors around me.

The Phobics have shown a few signs of wear and tear after completing the 200km mountain race , most noticeably a small split on either shoe where they flex on the toe joint, but it WAS the Himalayas !

With the weight constraints of having to carry everything oneself during Land of the Yeti duathlon, one pair of shoes is going to have to suffice for both the run and bike legs of the race and at the minute the Phobics are looking favourite to go ,having been tried and tested over the rocky Himalayan terrain.

Overall, a great light weight shoe, a very comfortable fit and ideal where you need a fast drying time. Due to the signs of wear prevalent already they probably wont become a lifelong friend but if they get me through another Nepal epic Ill be happy.

These little gems, together with hand warmers and survival heat pads, were donated to all competitors of Yak Attack 2008 by Heatmax UK.

Light enough not to be noticed as an addition to even the sparcest of kit bags, these air activated foot warmers proved to be invaluable during the race.

With 10cm of fresh snow on the trail during the coldest part of the event (crossing the 5400m Thorong La pass) practically everybody relied on the Tosti toes to ward off frostbite during the 2-4hour ascent.

Activated by merely opening the cellaphane packet,these tiny pads, that are adhered to the outside of the sock underneath the toes, provide enough heat to keep your feet warm for upto 10 hours.

I wore only light trailrunning shoes coupled with seal skin waterproof socks to cross the snow covered pass and thanks to the Tosti toes never once suffered from cold feet, infact I had to remove them once below 3000m to stop my feet from overheating.

Highly recommended for times when extreme cold will be encountered or as an emergency contingency during adverse weather conditions.

More details at www.heatmaxuk.com.

The majority of the Uk and even a few of the Nepali competitors were subject to sunburn during Yak Attack 2007. At 5,000m, the suns UV strength is 72% higher than at sea level and this coupled with the reflecting qualities of the snow meant that normal sunscreens did not provide adequate protection.

We were therefore very happy when Fluidforce contacted us offering to supply a quantity of Prosportsunscreen for use during Yak Attack 2008.

The 32oz bottle came with its own dispenser so everybody was easily able to take a controlled amount each day, and as it gives protection for 8 hours and has and SPF44 only 1 application per day was necessary.

Due to cloud and falling snow, we didnt encounter any sun whilst crossing the pass in 2008, but the sunscreen was still put to the test on the other 7 days and we are happy to report that no competitors suffered from any sunburn. Its non greasy formula meant your hands werent slipping off your handlebars and the dry Manang valley dust didnt stick to your face!

Prosportsunscreen also comes in a handy 6oz bottle andmore details can be found here.

With multi day endurance stage races, it is vitally important to replenish the carbohydrates consumed during the day.

The constraints of racing mean it is not possible to stop and consume a meal during the day so energy bars provide an easy and convenient way to maintain energy levels.  Also some people may lose their appetite at altitude and tasty energy bars are sometimes easier to stomach than the normal food on offer  on the menu.

Torqfitness offer a range of 4 great flavoured bars, apricot, bannana, ginger / pineapple and raspberry. They are made with fair trade fruit and contain no artifical colour, additives or preservatives and have been formulated to be ultra high in carbohydrates and low in fats.

Unlike other bars, Torq bars remain chewy at even cold temperatures which is a distinct advantage when the temperature is -15c and the altitude makes even walking hard work, never mind trying to chomp through a rock hard bar!!

Luggage weight constraints will determine the amount of supplements competitors bring along on the race, with 24 bars weighing 1.5kg, but most competitors seemed to manage on 2 per day with a spare few for consumption in the evenings if their appetite was low.

For more information on the bars and to see Torqs full range of supplements visit the Torq site.

Ineeded a holdall that would be tough enough not only to endure countless longhaul flights with sometimes less than careful carriers, but also endure the rigours of being portered around the Himalaya.

This has to be the toughest test for any bag, being tied to the back of a high altitude porter, dropped on the ground several times and exposed to the elements for the majority of each day.

The guys at Berghaus suggested a bag from the Mule range and with a luggage weight restiction of 15kg on most of  our challenges I opted for the 80l version.

The bag is made of a rugged canvas type material with 2 strong carrying handles and a shoulder strap that stows in 1 of the 4 external pockets. There is an external pocket on each end and both sides of the bag, the end ones being large enough to fit a pair of running shoes in. The zips are robust and the main compartment zip has the facility to be able to secure the main compartment with a padlock.

Inside there is a handy "false bottom" that can be used for keeping papers and documents etc flat on the bottom of the bag and 2 elasticated seperate pockets at either end. The main compartment is large and easily accessible from thje top of the bag.

I used the Mule 80 during Yak Attack 2008 and it was large enough to stow all my gear for the 9 days, including a 4 season sleeping bag and 9 days worht of energy bars and recovery drink.  Despite the bag being exposed to sun and snow, bus and jeep roof racks and probably being used as a porters seat during the day it showed little signs of wear at the end of the race, and Im sure it will accompany me on many a race for many years to come.

Id thoroughly recommend the Mule range of bags for anybody looking for a functional and rugged travel bag that can endure the rigours of life on the road.

Running and cycling, carrying all your belongings for an average of 8 hours a day over 5 days isn't everybodies idea of fun and before the Land of the Yeti duathlon I was looking for a solution that would minimise the discomfort of such a task.

The Berghaus Freeflow Velocity Rucsac is a lightweight 30litre pack with a unique system that allows air to flow between the pack and your back. The shoulder straps and  hip belt are also made out of a breathable material which makes this one cool bag to carry. The hip belt is adjustable from both sides of the pack which allows for ease of tightening, a crucial element when running over a rugged terrain, and the shoulder straps also have plenty of adjustment making it easy to site the pack comfortably on the back.

There arent any superfluous external pockets on the Velocity and this gives the pack a sleek almost areodynamic look, but there are 2 mesh pockets on the hip belt which are very handy for carrying energy bars, a small digital camera, or anything else that you may need to keep close to hand and have access to without removing the pack from your back.

The main compartment is accessed via a zip that enables the front of the pack to fold down. This gives easy access to the reservoir compartment situated towards the back of the pack, making topping up the bladder on the move a doddle, and also enables easy stowage of larger items like sleeping bags. For keeping items seperate and close to hand there are 3 smaller internal compartments, 1 on the front and 1 on either side of the pack, all accessed by sealed zips, but if the main compartment is full and packed tightly neither will accomodate larger volume items.

The 30 litre capacity was ideal for stowing all that I needed for the 9 day trek and 5 days of racing. Had the pack been larger I would have felt compelled to take more gear, which in hindsight I wouldnt have needed, any smaller and I would have struggled to take all the items essential for 14 days in the Himalayas.

Our race logistics manager, and one of Nepals most famous trekking guides, Mukhiya Gurung (AKA Snowmonkey) was immediately impressed by the Velocity's sleek looks and functional design. Once back in Kathmandu he decided to order one for himself to use during his many treks throughout the Himalaya.

All in all, the Freeflow Velocity lived up to my expectations. Running with approx 12kg on your back will always create a few problems and I got my fair share of pack rub on back and shoulders but I believe any bag would do this while moving quickly over such an arduous terrain. From the cold of 5000m+ to the midday heat of the Himalayan foothills I could virtually forget I was carrying the pack and even after a number of falls and having my bike balanced on it for countless hours it showed very little signs of wear.

If you are looking for a lightweight pack that is comfortable to carry while running or biking and that will minimise the sweaty back syndrome even on the hottest of days then the Berghaus Freeflow Velocity is definately a worthy consideration.

When you have to carry everything you need for 14 days, with 5 of those days being a 150km race over some of the toughest terrain on earth, you don't want to be carrying any excess weight. But with a possible temperature range of approx -15c to +30c it is also imperative that the gear being carried can cope with everything that is thrown at it.

One of the most important items of clothing, where protection from the elements is concerned, is a jacket, but this can also be one of the heaviest and bulkiest. With only 30 litres of carrying capacity and hoping to keep the total weight around 10kg I was looking for a jacket that would keep me warm in sub zero temperatures, pack small and and weigh next to nothing (a small ask I hear you say!).

The Berghaus Extrem Ignite jacket is one of TGO magazines recommended jackets (Nov 08) and for good reason. When it arrived at my door only a few weeks before my departure to Nepal I was immediately impressed by its style and more importantly weight, but was a little sceptical as to its thermal capabilities. I need not of worried however as even when above 5000m when the night time temperature was well below zero the Ignite kept me lovely and warm with minimal base layering. I can also vouch for its windproof qualities as on the days trek upto Gorak Shep we experienced a small amount of snow and a bitter wind but again the Ignite did a perfect job in protecting me from the elements.

With a tiny pack size and ultra light weight this jacket is a must for anyone needing to travel light but not wanting to compromise on warmth and comfort. With its simple and stylish design, the Ignite would also be ideal for anyone looking for a warm jacket to use on those cold winter days walking the dog etc.

As a matter of course, I use Elagen Sport and Immuno 29 on a daily basis to boost my immune system and help my body recover from the rigours of training for multi day off road stage racing. During less intense training periods, I supplement my diet with 2 Elagen Sport capsules, morning and night, and 1 Immuno 29 capsule daily but I increment these quantities as it gets closer to race day.

There are a number of factors that effect the immune system and general well being when involved with racing in far flung destinations. Firstly there is the flight itself; sharing recycled air with 400+ other passengers, irregular sleep and meal patterns and having to sit down for 12 hours at a time. Then there is the jet lag; I do many races in Nepal, which is 5.75 hours ahead of the UK, so when I'm getting up at 5am on race day my body is telling me its only 23.15! Arriving in a new an foreign country can also have its stresses, different foods, smells, noises and pollutants all of which can place undue stress on the body and its immune system. And all this before you even start to race.

Four weeks before I departed for the Kona Land of the Yeti duathlon, I increased the amount of Elagen Sport to 6 tablets daily and also supplemented this with 2 Echinacea tablets daily to further strengthen the immune system.  My last test and race before departing to Nepal was the Pumlumon Challenge; a 26 mile off road race taking in the sources of the Severn and Wye, in which I came equal first and recovered from remarkably quickly.

Two weeks before departure I increased my dosage of Elagen Sport again to 8 tablets daily but finished the Echinacea a few days before I left. I always ensure I have enough supplements in my hand luggage to last the journey to my destination and, where possible, take them at regular periods to ensure optimum protection.

The event entailed a 9 day trek to the start line at close to Everest base camp; a walk that, due to the dry air and "compact" nature of the eating and sleeping establishments, leaves many with a rasping cough, referred to as the Khumbu cough. For this reason (I had suffered with this ailment during the Everest marathon) and in an attempt to combat the debhillating effects of the increasing altitude, I yet again increased by dosage of ES to 12 tablets daily (6 morning and evening) and 2 Immuno 29's daily.

At this point it is worth noting that, in such environments, it is imperative that you clean your hands thoroughly before taking any tablets. It is impossible to take them without touching them and any benefits gained can quickly be undone by adding a course of harmful bacteria picked up by handling dirty bank notes, snotty nosed kids etc.

I continued with the high dosage throughout the 9 day trek and 5 days of racing, and for a few days after the event had finished, dropping back to my usual 4 a day, once safely back in the UK and secure in the knowledge I was well on the way to post race recovery.

Out of the 4 international competitors that took part in the race I was the only one to use Elagen Sport. One guy contracted a cold on the way up to the start line and then suffered from mild altitude sickness once at the starting altitude and had to descend, joining the race on day 2. The Khumbu cough claimed another of the competitors during the trek up and the last remaining non nepalese competitor succumbed to a cold during the early stages of the race.

Thanks to Elagen Sport and Immuno 29, I remained in good health throughout the trek and race and was able to cope with the effects of the altitude, even at 5000m+. I'm also convinced that the supplements from Eladon, coupled with Torqs recovery drink, enabled my body to recover adequately after each stage to be able to push to the max on all days. I was the only non Nepalese athlete to finish the arduous 150km duathlon and I believe this is testament to Elagen Sport's remarkable qualities.