I start out a minimum of 30 days, prefer 90. When preparing for the canyone I worked myself up to 10 miles per day. It sounds like a lot in the beginning but with a couple of weeks you are doing it within a couple of hours. Within my walks I included at least a mile of traversing up and down a concrete flood wash which strengthened my knees and ankles for the extreme incline. I would also walk the sand dunes. Being in the middle of a desert helps training in so many ways. :) I also worked at a 26 story casino and I would do the fire escape on my lunch breaks. When I hit the canyon for the first time, I never even had a sore thigh muscle. Needless to say I try to also prepare my core muscles.
Lynn's regimen sounds pretty similar to mine. If you know the distance you are going, work up to it in your training. Nothing trains you better for backpacking/hiking than doing that activity. If you can find a nearby trail, try to hit it as often as you can.
At they gym, I focus on the cardio machines that mimic the activity as much as possible. I like the stepmill, (like an escalator that always goes up), but if you don't have one of those, use the treadmill or elliptical and vary the incline. Go as high on the incline as you can stand it, and keep it there for as long as you can. That will be especially helpful for those hills you will likely hit.
highest weight ever:202, SP starting weight: 143
New goal: more practical new goal, 130, updated ticker to reflect that goal.
H: 5''4" 51 y.o.
"Don''t let yesterday use up too much of today." Will Rogers
"Eat Food, Not Too Much, Mostly Plants" Michael Pollan
I do a variety of things. 1) strength - squats, lunges, step ups & other lower body strength training, all with weight & while wearing my weighted vest. 2) cardio - high intensity interval training pushing my heart rate up to 95% of max, then back down to 75%, then up to 95% repeatedly for 30-60 minutes, while wearing my weighted vest. 3) balance - and foot & ankle strengthening, standing on 1 foot on a cushion, on a rocker bard, on a wobble board, doing squats on the wobble board, kneeling on a swiss ball, etc. 4) endurance - I find that nothing trains for distance like doing distance. I take a 5 mile hike, up steep hills after work 2 days a week, carrying my backpack, with more weight than I will need to carry on the trip, and take a 10 to 15 mile hike each weekend also with the heavy pack. I also try to get to altitude (if the trip will be at altitude) several times before the trip.
At age 56 there is so little time left to do all the outdoor activities I want to, so I am getting in shape to be able to do more and enjoy them more.
What kind of training to you do to gear up for a big trip? I'm doing a lot of walking (with and without weight). I'm also trying to focus on building endurance, strength and balance through a variety of workouts. I think if I can boost these three elements I'll have an esier time on the trail. Last trip felt like bootcamp and that took away from some of the enjoyment! I want to be able to endure w/out feeling like I'm dying! lol
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