Medical

Psychological preparation of the crew (Car / Truck)

Lack of privacy + duration + stress require a little preparation :

• Learn to know and respect your team mate's little foibles
• Become complementary in all activities
• Remember to taking breathing space from one another
• Act and think for the pair, in both your words and your acts
• When telling your story, replace the ‘I’ by ‘we’ – because a car is driven by a team of two
• Remember to eat at regular intervals, because hunger engenders irritation
• Take a break when things get tense

Always bear in mind that :

• People can’t be changed
• Avoid making spontaneous remarks in situations of stress or anger
• These are your holidays!

Adapting the person to the vehicle (Car / Truck)

Spending more than 10 hours a day in a car for 14 days requires a certain amount of preparation. It is essential to adapt the persons to their vehicle, and vice versa. This is called ergotherapy – and it is an indispensable stage to which attention must be paid.

Improving the points of contact between the person and the vehicle

• Comfortable and suitable bucket seat
• Harness with extra foam protection at shoulder level
• Aluminium co-driver running boards to insulate from the heat and high enough to be used as a support
• Correctly adjusted suspension
• Make sure your car is well-sealed – otherwise watch out for dust!

Organise the car: Find a compromise between comfort, habitability, and effectiveness

• INTERCOM accessible to easily adjust volume
• Music on MP3 stick on the INTERCOM or loudspeaker of a walkman for road sections
• Bike flask (to drink easily) fixed in a flask holder or Camelback
• Net to store your belongings
• System for hanging the helmets
• Removable flexible sand mat
• Storage system for loose items using strap
• Bring a wooden plank to rest the jack on (plus a spare)
• Bring spray (10 L) for the showers
• Always carry spare clothing (underpants, T-shirt, socks) vacuum packed in a freezer bag + sleeping bag
• Remember the system for securing the navigation equipment (Pens, road book, map, etc). Use Velcro and/ or inner tube.

Adapting the rider to the machine (Motorbike/Quad)

Seeking out all the points of contact to improve comfort

Driver

• Find a compromise between sitting and standing positions
• Suitable gloves without stitching/li>
• Soft boots
• Long cycling shorts
• Wide knee pads

Motorcycles

• Raised, flexible handlebars
• Foam handles with thumb protection
• Wide pivoting footrests
• Wide saddle with gel pad and leather

Opt for suspension settings that are suitable and comfortable

Adapting the rider to the environment

Cold : at altitude and on certain road sections, you will need to be well wrapped up.

Heat : risk of effort-induced malignant hyperthermia! It is necessary to drink at regular intervals and eat salt.

Sun : Protect the neck and nose, wear a cap and dark clothing, use total protection sun, and protect your lips.

Hygiene :

• Shower at all bivouacs
• Prevention of rashes: Cicalfate cream + Cycling shorts + Hygiene
• If inflammation and pain: Deliproct
• Cutaneous wound: Fucidine ointment

Rain : risk of rain on certain legs in Argentina. Bring a waterproof outfit.

Hydration

A precondition for your physical capacities and recovery.

Simple rules :

• • 3-litre Camel Back
• • Different-flavoured additives
• • Empty a Camel Back between two fuel stops
• • Rehydrate yourself at fuel stop CP

Make a recovery plan :

• Drink as soon as you teach the finish
• Restock your salts
• Restock your glycogen

Sleep management

This is also of crucial importance in the success of such a project.

It is said that people originally had polyphasic sleep patterns, because they woke up several times per night, due to the hostile environment. Modern humans, who no longer have to worry about being eaten or attacked by wild animals, have progressively evolved towards monophasic sleep. More than half of monophasic sleep is made up of transition sleep, the remainder being restorative sleep: deep sleep and rapid eye movement sleep.

When you are sleep-deprived as at Dakar, sleep phases and types will change :

• Time spent going to sleep will be considerably reduced in order to privilege the restorative phases, which are deep sleep and rapid eye movement sleep.
• Monophasic sleep will evolve in line with the needs of a polyphasic mode.

To put it simply, the trick is to sleep as soon as you have 5 spare minutes (before starting a special, at refuelling, etc.). Don’t hesitate to lie down to sleep for a few minutes at a time.

Bivouac equipment will have to be tested before the start, to optimize setting it up and comfort. Remember to bring a lot of earplugs to store in different places.

Avoid soporifics, coffee and all stimulants.

Stress management

All the conditions are in place to generate a certain amount of stress for participants. In order to avoid suffering too much, you will have to be aware of it beforehand and, above all, know how to manage it during the race.

Before the race :

The best way to avoid putting yourself under two much pressure is to set yourself realistic objectives, and above all to think of what must absolutely not be done (a standing objective in the first legs, absolutely having to be behind this or that person, etc.). You must also prepare your entourage for possible abandon - which will concern 50% of you in any case.

During the race :

• Get it clearly into your head, especially at night, that nothing is lost, even if you arrive 10 or 15 hours after the leaders.
• Remember that you are never lost because the Iritrack system gives your position at all times.
• Above all, don’t get wound up, and stay close to the machine.

Prevention 1: Complete medical check-up before the start

• Go to the dentist
• Treat all your troubles
• Carry two pairs of glasses (one if you wear contact lenses)
• Check that all your vaccinations are up to date
• Renew prescriptions and treatments in sufficient quantities

Prevention 2: before the start

• Rest - don’t build up sleep deprivation
• Stop all intensive training 2 weeks before the start
• Relax as much as you can
• When you leave, you should be carrying 2 to 3 kilos more than your ideal weight

Prevention 3: during the race

• Avoid coffee and stimulants in general
• Follow the rehydration plan closely
• Take the time to look after yourself, even for a minor injury
• Drive at 50% of your ability, and remain calm in all circumstances
• Use the rations and eat well morning and night. Eat salt the night before high temperature legs
• Wear a Leatt Brace or a neck brace suitable for motorcyclists

The First Aid Kit

One for ‘maintenance’ on the assistance vehicle or at the “Original By Motul” in case of emergency at the bivouac.

A second kit accessible on you for emergencies :

• Acute pain
• Wound
• Diarrhoea
• Feeling drained