Rat Race | Wales Coast to Coast
Bangor, Gwynedd, UK 4 nights from £2,000

Rat Race | Wales Coast to Coast

Go coast to coast from north to south on a multi-sport romp through the wilds of Wales, covering 350km of mountains, valleys and classic landscapes by foot, bike and kayak.

  • 43 miles trail running
  • 170 miles mountain biking
  • 11 miles kayaking


On foot

On foot

Trail run or brisk hike - it's up to you. Either way your 70km on foot features Snowdonia, coastal paths, Pen y Fan and the Taff Trail.

By bike

By bike

Pedal a mighty 274km in total along classic biking trails, lesser known tracks, woodland sections and a superb off-road descent towards the coast!

Over water

Over water

Try your hand at kayaking along rivers with some light rapids then complete your epic journey in Mermaid Quay in front of Roald Dahl Plas!


The first multi-sport crossing of Wales on a route that stretches across the entire country from north to south.

You will run or trek, bike and kayak from Bangor to Cardiff, via Snowdonia and the Ogwen valley, over Bwlch Tryfan, across the Dovey Estuary to Aberystwyth via some stunning coastal trails; before heading inland on your bikes across incredible landscapes to reach the Brecon Beacons and an ascent of Pen-Y-fan.

From there, take to the Taff trail to descend all the way to the south coast and finish next to the Welsh assembly in the heart of the capital at Cardiff Bay!


  • 24-28 July 2024

Adventure video

  • Mountain
  • Forest
  • Solo
  • Couples

Fitness level

This adventure is for anyone with a decent level of overall fitness.

It's a hard week in the saddle, on foot and in the boats but the ethos is extraordinary challenges for ordinary people. You do not need super-technical skills or to be a seasoned endurance athlete. You need a good base fitness, train in all 3 disciplines and accept that you will be active for several hours for multiple days. It’s a tough week out in Wales, but it’s designed to be ‘doable’ and not a sufferfest. You have it in you. The team will ensure you are supported in the very best way possible. There is enough time to trek the foot sections and unless you really are off the pace, you will complete your goal.


This challenge has been designed so that you may travel at your own pace. There may be locations where the group will be required to halt and re-group in the interests of safety. There will also be some cut-offs, but these will be generous and the team will always look to help you to achieve your goals. But, if you need support or to be collected from the route for whatever reason, the team will be there for you. There's also no problem whatsoever if you wish to bypass a section and re-start later, logistics-permitting. The absolute key is that you enjoy this amazing journey across Wales at your own pace and within your own limits.


The terrain is very varied! The foot stages will be on rough trails, mountain paths, tracks, tarmac ex-railway paths and everything in between. In general, the surfaces for the foot stages are very good. 

On the mountain bike, there are significant sections where you will be on smooth and quiet tarmac roads and lanes, there are other significant off-road sections, ranging from singletrack to land rover tracks to bumpy off-road routings.

For the kayaks, you will experience estuary, river and sea paddling (the sea stage is in tidally-protected Cardiff Bay, so there is no tide).


The route is a spectacular combination of foot, bike and kayak sections which is not fully waymarked. However you won't be staring at maps or navigational aids any more than you have to as the team want you to be able to concentrate on the views and the hard work of putting one foot (or pedal) in front of the other!

Finding your way will be a helpful combination of:

  • Self-guiding
  • Assistance from staff
  • Signage in trickier sections, such as in the mountains and the off-road biking sections
  • Arrows on the route
  • People and vehicles at key junctions
  • Downloadable route file

Don’t worry – you won’t get lost. But if you do – support is never far away.


All accommodation is of a good standard – tried and tested on recce trips.

  • Good hotel prior to the start
  • Hostels
  • B&Bs
  • One campsite



All meals are included throughout the full itinerary including breakfast, mobile snacks and lunch support and dinners.

Kit list

You will receive a comprehensive kit list of mandatory and recommended items for each discipline ie. trail running, mountain biking and paddling. Kayaks and all associated equipment rental included. Bring your own bike or hire one for an extra fee.


  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec

  • Free parking
  • Transfers

Meeting point


Return transfer

If you have left a car in Bangor, there is an optional road transfer service (surcharge of £49pp applies) to get you and your gear (and your bike if you have one with you) back to Bangor. Journey time by road is approx 4.5 hrs.

  • Hill
  • Mountain
  • Forest
  • Beach
  • Lake


  • Pre-event registration

    15:00-19:30 | Arrive at hotel, collect your adventure pack and have your kit checked.
    20:00 | Meet fellow adventurers at the introductory dinner and briefing.

  • Day 1 | Bangor Pier - Dogelleau (81km by foot/bike, ascent 2,645m)

    You will be collected early from your hotel and whisked to the startline at Bangor Pier. Be good to go by 6am!
    Leg 1: 24 km on foot from Penrhyn Castle along the Ogwen valley and up and over the miners’ track and Bwlch Tryfan in the shadow of the mighty alpine-esque peak of Tryfan.
    Leg 2: 57km on the bikes, using tracks and country lanes from the historic Pen y Gwryd hotel to Dogelleau.

  • Day 2 | Dogelleau - Aberystwyth (58km by foot/bike/kayak, ascent 1,135m)

    After a hearty breakfast, you will take to the bikes once again.
    Leg 1: 30km on bike form Dogelleau to Tywyn using some classic biking trails and lesser known tracks, including a superb off-road descent towards the coast.
    Leg 2: 6km Run/trek along the coastal path and beach to Aberdovey.
    Leg 3: 2km Exciting kayak crossing of the Dovey Estuary.
    Leg 4: 20km run along the stunning coastal path to Aberystwyth, high above the cliffs for much of this fantastic route.

  • Day 3 | Aberystwyth - Builth Wells (95km by bike, ascent 1,746m)

    Having had a good dose of what the coast has to offer, head to the hinterland of Wales. The route will incorporate good national trails, country lanes and some fun hard-packed tracks and byways.

  • Day 4 | Builth Wells - Brecon (12km by kayak, 35km by bike + ascent 1000m)

    Leg 1: Set out from Builth Wells in the boats with a flotilla of kayaks covering around 12km of quality river paddling, some light rapids and one or two portages.
    Leg 2: Having left the kayaks behind, set back out on the bikes again for around 35km of very riding on largely quiet country lanes to reach our destination just south of Brecon with sweeping views of the peaks of the Brecon Beacons National Park – the destination for tomorrow! Whilst not in the high mountains now, the ascents are short and steep. And plentiful!

  • Day 5 | Brecon Beacons National Park - Cardiff (78km by foot/bike/kayak, ascent 1,728m)

    Today is journey’s end, but first you will negotiate a total 78km on foot and bike; plus some paddling. Pass through the Brecon Beacons national park, then follow the River Taff to ride downhill into Cardiff for a finish in front of the Wales Millennium Centre.
    Leg 1: 14km on foot up and over the mighty Pen y Fan via its broad north ridge.
    Leg 2: 57km on the bikes along national bike trails and woodland tracks.
    Leg 3: 6km on foot along the Taff Trail into Cardiff, via some icon Welsh sporting landmarks.
    Leg 4: 3km paddle into Mermaid Quay to finish at the foot of the breath-taking Wales Millennium Centre in Roald Dahl Plas.

Pen y Fan
Finish in Cardiff
Celebrate with your new buddies

  • Accommodation
  • Equipment
  • Guides
  • Meals
  • Transfers
  • Bike transfers


  • Accommodation

    4 nights accommodation in B&Bs and camping with luggage transfer from day to day.

  • All meals

    All meals included as standard, at hotels and in camp, cooked up by expert catering crew.

  • Equipment

    Kayak and all associated equipment rental included.

  • Guides and support

    Professional support boats, water safety staff, mountain safety, mechanical, medical and welfare.

  • Safety

    Professional local and UK safety staff, medics, drivers, route safety staff and experts on hand throughout. Audited and accredited to BS8848 expedition safety standard.

  • Transfer policy

    Flexible transfer policy up to 12 weeks before the event date.

  • Medal and t-shirt

    High quality medal and premium t-shirt for all participants.

Not Included

  • Return transport

    Optional transfer service back to Bangor at £49 per person.

  • Bike hire

    Bike hire and transportation for £200 per person per bike.

Trip leader

James is your leader for this adventure. He's a multi-lingual running machine!

James, trip leader

Environmental pledge

This adventure has made a firm commitment to really elevate its approach to a sustainable and environmentally aware way of working. Each activity has been assessed to improve its environmental impact, including:

  • race t-shirts to be collected at the event and not shipped across the world
  • wooden medals instead of metal
  • phasing out single-use plastics
  • local event catering
  • tighter recycling activities

This event is on track to achieve carbon-neutral in its day-to-day business activities and is making progress with carbon off-setting for worldwide travel, including ground-breaking ways to make a difference in some of the host locations.


16 and 17 year olds will be considered on an individual basis, if taking part with a responsible adult.

Instalment plan

eg. £400 a month for 5 months.

Choose how many months you want to spread the cost over, totally interest free. There is no credit check required to use this facility. When you sign up to the installment plan a recurring payment will be set up and your card will be debited on the same date each month.

Refund protect

Add Refund Protect to your booking during purchase and receive a full refund of your entry fee if you are unable to attend the event due to a qualifying unforeseen circumstance.




Enquiries & bookings

If you have any questions or would like to check availability or make a booking, please provide a few details about you, your group size and any preferred dates. A member of the team will then get back to you or you can go ahead and book online.