TENT

A good one person hiking tent will weigh around 1.5kg and include an inner, fly, poles and pegs. It should be able to withstand rainy and windy conditions and provide enough shelter for yourself and your pack.

Some hiking tents can be expensive so if you don’t have access to one, we highly recommend hiring a tent from us and sharing it (and the weight!) with a friend.

If you are interested in buying your own tent, this is a really good review of a range of hiking tents, ranging from $180-$900: https://the-equipment-guide.com.au/best-hiking-tent-australia

SLEEPING MAT

It is really important that you bring along a comfortable sleeping mat. A sleeping mat should also be compact and lightweight (under 1kg is best), but the most important thing is that it is comfortable enough that you are going to get those much-needed ZZZ’s.

If you need a new sleeping mat, we highly recommend visiting a local outdoor store to try the different types or have a look at this review: https://weareexplorers.co/sleeping-mats-for-hiking/

SLEEPING BAG

First and foremost, you want a sleeping bag that is going to keep you warm. That means, if your expedition is between April and September, you’re going to want something dense, while in the months of October to March, you can probably get away with something a bit lighter.

Sleeping bags generally come with a rating- if you can’t see one on your sleeping bag, assume it is a ‘summer’ bag and will only keep you warm if the overnight temperature doesn’t dip below 10 degrees.

• A +5 to +10 is considered a ‘summer’ bag. It is roughly as warm as sleeping with a sheet or light blanket on your bed at home. We only recommend this for a December expedition.
• A 0 degree bag is a great all-rounder, but won’t keep you warm on a night below 5 degrees. We would only recommend this for an April expedition.
• A -5 to -10 degree bag is considered a ‘winter’ bag in our eastern Australian climate. We recommend you bring this for a July or September expedition.

What sleeping bag you bring also depends on what the weather is doing that week and if you are a cold or warm sleeper. We recommend bringing along a sleeping bag liner and/or a pair of thermals to stay extra toasty on cold nights.

OTHER CAMPING GEAR

Essentials:

• 2-3 Drink bottles – you need to be able to carry 3L of water if needed on a hot day
• Mess kit with bowl, mug, fork, spoon, sponge, tea towel, pocket knife (if you need to chop something)
• Head torch with fresh batteries

Nice-To-Haves:

• Inflatable Pillow
• Camp Shoes (enclosed toes only- Crocs okay, thongs not okay)
• Insect Repellant
• Playing Cards or UNO

Your pack should be a minimum of 65L and fit everything you are bringing (tent, mat, sleeping bag, clothes, raincoat, stove, food, personal items and group gear) inside it. Nothing should be strapped or attached to the outside, with the only exceptions being water bottles and camp shoes (no thongs).

We do not accept packs made solely for backpacking or travelling- these are often heavy, with flimsy harnesses and sometimes wheels attached to the bottom. Simply put, these packs aren’t made for hiking and will not be comfortable once you have loaded your 12+ kilograms of gear into them.

A hiking pack will have a comfortable harness with adjustable straps and a cushy hip belt. Think about your body’s frame as you try it on and ask yourself these questions:

• Does the harness fit comfortably on my back when the bag is weighted?
• Do the arm straps sit properly on top of my shoulders and not hovering above?
• Does the hip belt sit comfortably on my hip bone? Does it have enough cushioning?

If the pack isn't feeling quite right, there are several straps to adjust your load for greater comfort. Your legs have some of the strongest muscles in your body, so the goal is to adjust your straps so that the majority of the load rests on your hips.

You have four primary adjustment straps and they should be adjusted in the order they are listed below:

1. Hip-belt – sits on top of your hip bones
2. Shoulder straps – adjustable near your lower ribs
3. Load-lifter straps – adjustable at the top of the shoulders
4. Sternum strap – sits across your chest, approximately 1 inch below your collar bone

Finally, you should have a way to keep your gear in your hiking pack waterproof. There are a few different ways to do this, with the most popular method being lining your pack with a large garbage bag that can be twisted and sealed at the top.

When choosing your clothing, it’s really important to think about the weight of your items. Sure, one extra shirt might not look like much, but combined with two more shirts, a pair of shorts, socks, undies, a jumper, a raincoat and a hat, suddenly your clothes are 5kg of heavy weight on your back!

Clothing should be lightweight, compact, dry quickly (called wicking) and protect you from the weather and elements. For example, your classic hoodie is going to weigh 3 times that of a fleece jumper, as well as being far less breathable and wicking- it also probably won’t keep you quite as warm!

For the four-day qualifying journey, we recommend the following clothing:

• One pair of hiking pants- we suggest breathable pants that cover your ankles from any pesky wildlife
• One pair of shorts that can be worn hiking or around camp
• One long sleep hiking shirt with a collar
• One to two short sleeve shirts to be worn around camp or while sleeping
• One fleece jumper or down jacket
• One raincoat- can be worn as an extra warm layer if you need it
• One hat- we suggest wide brim to protect you well from the sun
• Four sets of underwear and socks, one comfy sports bra

For a July or September program, we also suggest:

• One set of thermal pants and a shirt
• One beanie
• One pair of gloves if you get cold fingers!
• Bring a down jacket as well as a fleece jumper for night time
• Fleece pants or lightweight trackpants are also great for night!

For our July and September expeditions, we highly recommend you bring a set of thermals. We also suggest them if you know you are a cold sleeper or if you’ve had a look at the weather for the week and the overnight temperatures are dipping below 5 degrees.

The number one thing when choosing what shoes to bring is to make sure they are well worn in. The worst thing is being 3 hours into the first of your six days hiking and you can feel a big, whopping blister starting to develop on your big toe.

We recommend wearing shoes you wear often. If you haven’t worn your hiking boots in a few years, or if you’ve just bought a new pair or are borrowing a friend’s, we suggest you wear them in for 3 days straight at least one week away from when you begin your expedition.

Some trails you’ll walk on have uneven surfaces, tree roots, slippery leaves and steep rocky sections. If you have unstable ankles, issues with your knees or are a little bit wobbly on uneven surfaces, we suggest wearing hiking boots for the entire duration of the expedition.

If you do not have these issues, we suggest wearing hiking boots for the practice journey and then changing into joggers or runners for the qualifying part of the expedition.

It is up to you to decide what the correct shoes are- you know what’s best for your feet and what we suggest is a suggestion only.

The first thing is to understand what causes blisters:

• pressure and rubbing from your shoe onto your foot
• nonbreathable socks leading to heat and sweat in the shoe
• moisture from getting feet wet or not airing out your shoes or socks
• poorly fitted shoes that rub or allow movement of your foot within your shoe

Now you know what's causing your blisters, preventing them is as easy as:

• Choosing a sock/ shoe combination that is breathable and fits well. Thick socks can be blister breeders- perhaps try a lightweight bamboo or thin wool sock.
• Using preventative taping to reduce the risk of blisters popping up. Use strapping tape or Moleskin blister dressings in spots that you know are susceptible to blisters. We don’t recommend Band-Aids as they can create more friction and rub off.

If you feel a hot spot coming up, address is straight away. Every member of your team- including your Guide- will completely empathise and understand if you need to immediately stop and strap up an oncoming blister.

If you’ve done everything you can and have developed a small blister, try and locate the issue and put something like strapping tape, blister wool or a blister band aid on the area to create a buffer.

If it’s big blister- let your Guide know so they can keep help you administer first aid and keep an eye on it.

This is a really good article on preventing and treating blisters if you want to be extra prepared: https://www.snowys.com.au/blog/preventing-blisters-hiking/

We recommend you bring a very small first aid kit or zip lock bag that contains small amounts of items you most often use. For example, you might include:

• Bandaids, if you’re prone to cuts or insect bites
• Strapping tape, if you have an unstable ankle or are prone to blisters
• Panadol, if you get headaches or have your period
• Antihistamine, if you have seasonal allergies or react to insect bites
• Chapstick, if you’re prone to chapped or dry lips

You are required to bring 1 Ventolin puffer if you suffer from asthma and 2 in-date EpiPens if you have anaphylaxis.

Your Guide will bring a comprehensive first aid kit which includes myriad materials for wounds, burns, bites and sprains, as well as a basic kit of non-prescribed medication (like Panadol, ibuprofen and Antihistamine), and emergency first aid gear such as wound dressings, shears and bandages.

For the Practice Journey (2 days), you will need:

• 1 x breakfast
• 2 x lunches
• 1 x dinner
• Lots x Snacks

For the Qualifying Journey (4 days), you will need:

• 3 x breakfast
• 4 x lunches
• 3 x dinner
• Lots x Snacks

Remember the acronym SALT when selecting your food for the journey, keeping in mind that you are doing 6 days of hard physical activity and will have an increased appetite:

• SUSTAINING – food should sustain your body with the right amount of nutrients. You’re going to need a mix of protein, carbohydrates and fats to energise your body. As an example, plain Mi Goreng is a lot less sustaining that Mi Goreng with tuna and broccoli added in.
• AMPLE – make sure you bring enough food to fill you up at each meal – there is nothing worse than being hungry while hiking. This is especially important when packing snacks – you want enough for when you feel like your body needs it.
• LIGHTWEIGHT – it is really important to think about the weight of your food items as you purchase them. Look into your basket and visualise how the weight of all that food is going to feel on your back- is there a way you can reduce it somehow?
• TASTY – you want to make sure your food is tasty and you are going to want to eat it while on expedition. There is nothing worse than getting to the 4^th day of hiking and you’re over your plain pasta with sauce already. We highly recommend packing a variety of meals and snacks to ensure you are looking forward to eating.

Here are some suggestions from our amazing friends at Camp Somerset:

BREAKFAST IDEAS

• Cereal: Weet-Bix, muesli and porridge varieties are light-weight, but also filling and full of energy
• Milk: Long-life in small single use cartons, or powdered milk that can be portioned into zip-lock bags
• Fruit: Fresh, dried or cups – Be careful of fresh fruits that squash easily like bananas
• Hot Chocolate or Black/Fruit Tea or Coffee

LUNCH IDEAS

Start with bases, such as...

• Flat breads: Mountain bread, tortilla wraps, and Lebanese bread are suitable
• Crackers: Vita-wheats and Cruskits – but be careful they don’t get too squashed

Then consider fillings, such as…

• Shelf Stable / Long-life Cheese: Comes in the form of sticks or wedges
• Tuna/Salmon/Chicken: Tins or sachets – consider a variety with minimal liquid
• Vegetables: Tomato and cucumber are popular options
• Shelf Stable / Long-life Meats: Salami and Beef Jerky
• Chickpeas/Beans/etc: Tins or Sachets – flavoured, with added veggies, etc
• Spreads: Vegemite, Honey (Somerset is a nut-aware camp, please do not pack Peanut Butter or Nutella, etc).

DINNER IDEAS

• Rice, Noodles or Pasta: Are a good base with a few extra ingredients, such as:
  • carrots, onion and celery
  • tuna/salmon/chicken/lentils/beans – available in tins and sachets
  • freeze-dried mince or chicken
  • stir-fry sauce (a small pouch, tub or squeeze a small amount into a zip-lock bag/small tub)
• Supermarket Heat-n-Go Meals: For example, meat and rice ready-meals, soup pouches. Several supermarket meals often require microwaving, however boiling them in the bag or heating the contents over a stove is suitable. Be mindful of the weight of these, some are quite heavy, and remove any excess packaging before packing.
• Freeze-Dried Meals: Lightweight and easy, just add boiling water. Good as your emergency meal and available for purchase from us for collection on your first day of expedition.

SNACK IDEAS

• Muesli or Snack Bars: look for oat or filling varieties with not too much sugar (must be nut-free)
• Trail-mix: Include dried fruit, seeds, choc chips, soy crisps, jelly lollies (must be nut free)
• Fresh or Dried Fruit: Oranges & apples if fresh or dried apples, sultanas, apricots, prunes, mango, banana chips etc
• Fresh Vegetables: Carrots and snow peas – great to munch on while you walk
• Chocolate: Careful of melting during the day
• Lollies: Don’t overdo it but a little treat can lift spirits, great for sharing too!
• Hot Chocolate, Tea or Coffee: Great for winter!
• Powdered Cordials: Tang, Vita-fresh, Powerade – good for hot summer day and longer expeditions
• Pretzels/Soy Crisps: A bit of salt is good – especially for any muscle cramps after a long day of hiking/paddling

We strongly suggest that you use this opportunity as a chance to take a break from your phone. While we do allow devices to be brought on the expedition, we ask that you please keep them tucked away, only to be used for urgent communication.

If your Guide believes your phone is impacting your participation in the program, they may ask you to put it away or turn it off. Airpods and other earbuds are not allowed to be while with the group.

As part of the program, you will take photos using the team iPad and upload them to an online iCloud album where you can download them after your program. You are welcome to bring a digital or disposable camera to take photos!

We want our participants to take this opportunity to switch off from the outside world and really immerse themselves in the experience they are in.

To do this, we have asked that you do not bring a speaker to play music so that you can really listen to the sounds of your surrounding environment and be involved in the many interesting conversations happening around you.

You will camp mainly in campgrounds and caravan parks. All of our accommodation options have access to toilets and running water, as well as bins for disposing of rubbish.

Every campground on the Qualifying Journey has access to showers- please note there are no showers available on the Practice Journey.

The Urban Odyssey is an expedition that covers approximately 72 kilometres in 6 days. You need to feel confident enough to carry a pack weighing around 15kg, while walking on uneven ground for between 10 and 20kms a day.

Weather conditions may also have an impact on your capability- hot conditions can quickly lead to dehydration and exhaustion, while cold or rainy conditions can result in poor sleep or low mood.

It is important that you feel mentally able to complete the whole expedition before it begins- there’s a big difference in feeling a little nervous or unsure about it and not feeling that your mental health will be able to handle the challenges an expedition like this presents.

The more prepared you are, the more you will enjoy it! We suggest going on a day hike with a full pack one week out from the expedition- even just walking up a hill or along the beach with a full pack will give you a good idea of what the expedition will feel like.

The Duke of Edinburgh International Award requires participants to submit ORB Assessor Approval requests for both their Practice and Qualifying Journeys in order to complete the Gold Adventurous Journey.

The Urban Challenge currently do not require a Journey Report for your Practice Journey but please check with your Award Leader as they may have different requirements.

When submitting a request for a Qualifying Journey, you will need to upload and attach your Journey Report file:

• If you are unable to upload your Journey Report due to size limitations, you can email the file directly to dukes@theurbanchallenge.com.au and we can discuss the process from there.
• If we receive an ORB Approval Request without your Journey Report attached (and we haven’t received your file yet via email), we will send you an email requesting you to attach the file or email it directly.
• Your Qualifying Journey ORB Approval Request will not be approved from our end until we have recieved your Journey Report.

You can find a template for completing your report at this address: https://www.sport.nsw.gov.au/sites/default/files/2021-04/duke-of-ed-gold-adventurous-journey-report-template.docx

The Urban Challenge Assessor Details are as follows:

Assessor Name:  The Urban Challenge

Supervisor:  Duke of Ed Coordinator

Email:  dukes@theurbanchallenge.com.au