Recommendations

Recommendations for runners

Volcano Ultra Marathon Iceland is a multi-stage foot race event, in self-sufficient discipline. With a minimum of 200Km and a maximum of 250km in 7 days during 6 stages, a hard week managing the mind, physical strength and recovery of the body, it is an extreme event that will take you to the maximum.

It develops in southern Iceland, crossing rivers, waterfalls, glaciers, and volcanoes. Our career leaders have crossed the planet several times in the most demanding events, with their experience together with that of our medical team, we have prepared tips that you can never forget.

“Our leaders have crossed career several times the planet in the most demanding events, with his experience with that of our medical team have put together the tips you can never forget”

Iceland is an island located in the north of the Atlantic Ocean, so there are only two ways to get there: by plane or by boat. The cheapest way is to get to Iceland on a regular flight from one of the airlines that fly to Reykjavík. Prices always vary between high and low seasons and according to the time in advance with which one reserves the ticket.

Airlines that fly to Iceland: Icelandair (the traditional Icelandic airline), Wow Air, Iberia, Vueling, Norgewian, Primera Air, Czech Airlines, Easy Jet, Abelag Aviation, Air Greenland, Air Iceland Connect, Atlantica Airways, British Airways, Delta , Finnair, Jet2.com, Lufthansa, SAS, Thomsonfly Lt, Wizz Air,

Keflavík International Airport:

Address: 235 Keflavík Airport, Iceland Tel: (+354) 425 0680
Fax: (+354) 425 0690
Web: www.keflavíkairport.com

The duration of the flights between Spain and Iceland is about 4-5 hours.

  • The flight Alicante (ALC) – Keflavík lasts 4:40 hours.
  • The flight Barcelona (BCA) – Keflavík takes 4 hours.
  • The flight Madrid (MAD) – Keflavík, about 4 hours.
  • From England, Germany or Denmark it takes about 3 hours.
  • Flight London (STN) – Keflavík takes 3 hours
  • The flight Copenhagen (CPH) – Keflavík, about 3.10 hours.
  • Flight Berlin (SXF) – Keflavík, 3.20 hours.
  • From the United States you can travel in just 5 hours, the flight New York (JFK) – Keflavík normally takes about 5.20 hours.

IMPORTANT

The country’s official currency is the Icelandic crown and currently 1 euro is equivalent to around 140 crowns. Iceland is one of the few countries in the world that we would bet that you do not need to carry cash, you can fully pay for everything by card.

Entry requirements

To travel to Iceland, if you are Spanish or from a country of the European Union, you only need to present your ID or Passport, with a minimum validity of 6 months, since it is a country in the Schengen territory.

Non-EU citizens must present a visa if your country is included in this list. In any case, we always recommend checking the page of the Ministry of Foreign Affairs or the Icelandic Embassy, ​​to make sure of the required documents and, if necessary, a visa. https://utl.is/index.php/en/who-needs-a-visa

Important Note – Customs Information: People entering Iceland can import up to 3 kg of food without tariffs without exceeding the value of 25,000 ISK. Meat products can be imported if they have been boiled or canned.

If you do not have a mobile with the Vodafone company, with which you have roaming included, we recommend buying a prepaid SIM card at the airport or in the city, although the vast majority of hotels and venues have free Wi-Fi.

The plugs are the same as in Spain, so you should not carry adapters.

You must bring food for 7 days of running, with a minimum of 2,000 k / calories a day, total 14,000 2,000 k / calories, freeze-dried food is recommended due to its light weight, space and calorie intake. Self-sufficiency is in the three meals, breakfast, food in the race and dinner, do not expect solid assistance. Self-sufficiency begins from the breakfast of the 1st stage; make a very careful selection.

How to prepare good menus for your diet?

It is difficult to make a good selection, so you must know the fundamental components to balance daily food. Proteins, lipids, carbohydrates, sugars, fast absorption, sugars, slow assimilation, hydration.

  • Recommended foods, due to their low weight and conservation day after day, nuts, fruit candies, chocolate bars or energy bars.
  • At the end of the day, a good recovery hydration or mineral salt drink is recommended for a physical recovery.

Each athlete will receive an average of 9 liters of water per day. A quantity of water that is distributed at the start, checkpoints and arrival.
See REGULATION to see distribution.

IMPORTANT, the organization will provide hot water to cook your freeze-dried products in the central camping assistance tent.

Drinking water distributed in the morning and at the control points is essential to compensate for the significant water loss generated by the effort or extreme temperatures on certain occasions.

At VUM Iceland the temperatures will not be very high, so do not neglect the intake of liquids since the loss will also be considerable.

  • It is compulsory to carry a liquid capacity of 2.5 liters at all times, as indicated in the mandatory material document. It is also not mandatory to carry them full at all times, depending on the stage or weather conditions, race direction, so may obligate.
  • IMPORTANT Electrolyte salts (6 stages) MANDATORY MATERIAL: Salts are essential for good hydration, each athlete has to carry enough to cover an average of 40km daily for 7 days. These products are recommended to be taken between 45 minutes and 1 hour from start to finish. The flavors flavors pills are valid

Material

PLEASE READ CAREFULLY the mandatory material document, not carrying an item will be a penalty, not wearing any of the essential items may lead to the bib number being removed. It is important to put all the material in your backpack before the event, race management is free to check the selected competitor’s backpack without prior notice.

Sleeping bag

It is part of the compulsory material, in case of not having it it is exposed to penalties. You need a bag that protects from the cold at night and allows maximum recovery. We recommend a lightweight sleeping bag for temperatures in the +5 / -5 range this will give you comfort and warmth against reduced volume and weight.

Backpack

The backpack is an essential part of this sports discipline, you have to take care of it and treat it just like sneakers, losing it carries a penalty and running without it too. The backpack must have a minimum of 20 liters of capacity, I recommend 25 liters, the remaining 5 per load on the front. Right now there are several models on the market, with very good results.
The ORGANIZATION will NOT TRANSPORT MATERIAL to you.

Dorsal

The number given is another fundamental and obligatory part, the organization will indicate in the technical talk how and where it should be placed, it is possible that for a good use marks or sponsor are covered, so the competitors must anticipate their spaces.

  • Nothing should disturb the legibility of the bib in its entirety.
  • It should not be folded.
  • It must not be covered by a drum, etc.

Clothing
The clothes also the same importance as the backpack and the sneakers, a good choice will take away your worries. We recommend already worn and adjusted clothes to each runner, during the day they will suffer a lot from the heat, dust, scratches and the course of the kilometers, do not forget to make a good selection.

Headwear is a must
It is recommended to make a good selection to the camping clothes, in some points at dusk the temperatures will drop, do not take your eyes off this point.

Competitors are housed in shared tents, marked and assigned by the organization. They will find them mounted and the camping team will dismantle them, this will be 30 minutes before departure. It is MANDATORY that they are empty.

The camps will have the same orientation every day, so your assigned stores will meet every day in the same way that was found the first day.

  • Shopping area
  • Central dining tent
  • Water points
  • Waste points
  • Electricity
  • Bathrooms / Showers
  • Hot water

At the entrance to the camps you will find a STAFF tent for services for the corridor and a point to report any need to the corridor, this tent will be staffed by STAFF personnel.

FIRE AND HOT WATER AREA

The corridors will have access to hot water in all the camps, the water will be distributed on demand by the corridor. “Rational use and thinking of the people who serve the water.”
In the morning, access to hot water will be two hours before departure.
Once at the finish, the water will be available until bedtime, approx 18h

It is necessary to carry an aluminum bag, container or similar to load the hot water. Totally forbidden to FIRE in camp other than those marked by the organization.

MEDICAL EQUIPMENT

The medical team has autonomous management, they are framed in PC and camp teams, they work three types of assistance:

  • Before race
  • During career
  • After race

The runners will have access to the medical equipment at any time, an assistance tent will be installed in the camp, BUT REMEMBER that the doctors have been working all day trying to give them a break

PROHIBITIONS IN SAFETY CAMP

  • It is totally forbidden to leave the enclosures marked as camp, unless authorized.
  • The passage to the camp and the life zone of corridors of external personnel to the event is totally prohibited.
  • It is totally forbidden to receive assistance of any kind in camp or race route.

Throughout the duration of the test, the runners will have access to their personal messages from the sponsor and family by e-mail, the ORGANIZATION will provide these messages to the runners, once the camp is ready, always in the afternoon.

Each runner will be able to use his personal device under his responsibility, the organization will enable a civic recharge and ordered each end of the stamp, the camping team will signal their location.

The organization has the necessary means to broadcast the event and will have call devices only for necessary emergencies.

Our website as well as social networks will be updated in real time with photos, video rankings and other information to allow families, friends and sponsors to have access to the rankings and the daily press release.

  • Each runner will have a SPOT GPS device for security and monitoring. Days before the test, the monitoring website will be communicated so that the sponsor and family members can follow the runners.
  • Internet: www.volcanoultramarathon.com

Important
A visit to a physicist, osteopath and podiatrist before the event is recommended, this will save you pain during the event.

Check

REMEMBER sending all the information requested to avoid penalties or non-delivery of the bib number. See mandatory material.

  • That your vaccinations are up to date: tetanus is better to verify the validity of this vaccine before departure, a medical check-up carried out through a sports medicine specialist does not present any contraindication that could prevent your participation in the test.
  • Know that throughout the test, the team of doctors will ensure your safety. You will find them throughout the tour, at checkpoints as well as in the afternoon at camp.
  • Feel free to request them at the slightest doubt. Treated at the beginning of everything, a small health problem will not get worse.