Introduction - The best – and probably only – way of completing this six-day ultramarathon in southern Morocco is to make efficient preparations. Here are some tips to help you survive the 251 km course., Are meals provided during the race? - As a competitor in the Marathon des Sables, you’ll be responsible for your own food. To maintain physical strength, you’ll need between 3,000 and 4,000 calories per day. Dried food is best because of its low weight and volume. Plan for a solid breakfast before the race, and a large evening meal afterwards. Take dried fruit and nuts, and high energy bars as snacks., How often will I be able to drink something? - During the race, you’ll need to drink between six and seven litres of water per day. Water is distributed in the morning, at control posts during the race and on completion of each stage – remember to save some each evening to prepare breakfast the next day. You mustn’t discard water bottles in the desert; they should be exchanged for new ones or thrown away at the control posts., What equipment do I need to take? - You’ll need a comfortable rucksack that doesn’t cover the competitor number on your chest; if it does, you may not be allowed to compete. The bag should contain everything you need, including food, a stove for heating water, a sleeping bag and your clothes. Everything you carry must be weighed so that your rucksack isn’t too heavy for you., What sort of training programme should I follow? - You should start preparing at least six months before the event starts. Aim to run 150 to 190 miles a week, increasing the distance as time goes on. Train with a rucksack occasionally and get used to drinking water on long runs. You can also use the practice runs to test different energy foods. If you aren’t used to running, you should not enter the competition., Is internet access available during the race? - Special satellite facilities are arranged during the race so that you can call friends and family. Phone calls cost around €3 per minute, so bring cash or a credit card with you. You can send one free email per day and the rest you will be charged for. If you want to receive internet messages, the sender will need your full name and competitor number.,

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