Help with getting in shape for my 4 day hike.

B

bethmeira

Cathlete
I have 3 months to get in shape for my 4 day Inca Trail hike to Macchu Piccu, Peru. Can you guys give me ideas of what cardio excercises to do (Cathe tapes. I don't belong to a gym. ). My lungs can't take alot of cardio as it is and with the high altitude in Peru, I really need to biuld them up. I am so excited for my trip and wish I was leaving sooner, but also am glad that I have time to get in shape!

Beth
 
I have 3 months to get in shape for my 4 day Inca Trail hike to Macchu Piccu, Peru. Can you guys give me ideas of what cardio excercises to do (Cathe tapes. I don't belong to a gym. ). My lungs can't take alot of cardio as it is and with the high altitude in Peru, I really need to biuld them up. I am so excited for my trip and wish I was leaving sooner, but also am glad that I have time to get in shape!

Beth
 
Hi Beth. I've never done a 4 day hike but just the other day our Superintendent (I work for a school) was telling us how he prepared for his hike last summer in the Appalachian Trails. He said that he went on mini-hikes but packed his backpack with 40lbs (he used books). That way you'll be used to what you should be carrying and also getting into better shape (cardio-wise).

Enjoy your hike!
 
Hi Beth. I've never done a 4 day hike but just the other day our Superintendent (I work for a school) was telling us how he prepared for his hike last summer in the Appalachian Trails. He said that he went on mini-hikes but packed his backpack with 40lbs (he used books). That way you'll be used to what you should be carrying and also getting into better shape (cardio-wise).

Enjoy your hike!
 
Hi Beth - I do a lot of hiking and mountain climbing. My limit so far has been 3 days - but one of them was 18 hours of motion - so I guess I'm qualified.

You will need to focus on endurance and recovery. Also, the more cardio you can do, the less likely you be affectd by the altitude. You have lots of time. The key is to train enough so that when you crawl out of your sleeping bag on day 2 on the trial, you aren't killer sore with 2 days to go!

The number one exercise you can do it to do a lot of long hikes with a heavy pack. I pack mine with weight plates.

Prior to climbing season, I start stacking my Cathe workouts. Keep your step on the lowest, but run a few cario routines back to back. Do this a couple of times a week - hit it steady for as close as you can to 2 hours. If you have something else like a treadmill or nordic track you can do some of the cardio on these. You don't have to be at IMAX level during this time, just get your heart rate up.

Squats and lunges are key as well as tons of calf and shin work. These will help you when navigating rocks and rougher terrain. You will have much more confidence with your pack on your back when you know that your body can handle the weight. I'm assuming that you are backpacking?

Upper body strength is key for hoisting your pack - keep your lats and biceps as strong as they can be. Also using trekking poles can take 25% of the burden off your legs and allow you to move more efficiently.

I am also starting my training for the season, so keep me posted how you are doing. If you want more help, I can give you some info on how to fight AMS (alititude sickness), keep your energy up and recover enough each night so that the whole 4 day trip is fun.

That is, if I don't get too JEALOUS of such a wonderful trip!!! You are going to have a blast.
Melissa
 
Melissa,

Thank for you posting this useful information. I'm going to forward to some of my friends (we're all going to Yosemite this Mayfor 4 days and doing a hike per day [sleeping in a comfy bed]).

Anyway, question for you regarding the trekking poles. Do you know if you can carry these on the plane with you or do you have to check them in your luggage?

Thanks!
Lorrayne
 
What an exciting trip! Will you be carrying your own gear? Many people use porters in Peru.

Hopefully you can hit the trail now at least once a week or at least find some seriously tall buildings for stair climbing. In the final month of training, long back to back hikes are very helpful. Long, hilly bike rides are great cross-training, but nothing beats specific event training.

Don't underestimate the affect of high altitude. Your profile doesn't indicate where in California you live, but hopefully you can get some high elevation hikes in before your trip.

Debra
 
I think that you will have to check them - you might want to check with the airlines, but they may even make you check them last minute. Some of them kind of have sharp tips.

If you aren't backpacking, that does reduce pack weight - cool! I like to use a backpack with a camelbak or platypus bag. The platypus makes a nice one that you can unzip on one side and scrub the crud out of. It makes it a lot easier to hydrate and you aren't pulling a water bottle out all day. The bags are pretty reliable if you take care of them.

You guys are going to have a blast - I haven't been to Yosemite in a long time but it is just wonderful. The farther you are willing to hike out, the more you can get away from the crowds is the summer. I'm excited for you guys!

Keep me posted!
Melissa
 
I will be hiring a porter to carry my backpack. But that's some great advice to start hiking now to get in shape. I went on what was considered an easy hike on Saturday and it really got my heart rate up and there wasn't a lot of uphill climbing. So I need to get my booty in gear.

Yosemite is WONDEFUL!!! I wish we would have started earlier in the day to have done the half dome hike. We went up to Nevada Falls and took the John Muir trail back. You could spend weeks at Yosemite. The Ansel Adams photos are beautiful, but it is even more beautiful in person!

Beth
 
Melissa,

I checked with the TSA site of prohibited items. It appears that I would have to check the trekking poles. Guess I'll just find some handy branches/sticks and use these (I never check my luggage as I'm afraid they'll lose my bags).

I took advantage of my REI 20% discount coupon and dividends. Bought myself an REI version of the CamelBak. I've always used the hip belts with water bottles in the past and wished I had more water. I think the CamelBaks will come in handy (especially if the hike up to Upper Yosemite Falls is as hot as it was last time I did this hike 2 years ago).

Yosemite is just a wonderful place to be. I absolutely love it. I also remember that doing Cathe and the Firm really helped me prepare for these hikes. I do recall that my calves were really sore, though. I definitely have to build them up this time around...

Lorrayne
 
Beth,

You certainly are a brave person if you can even think of going to the top of Half Dome. I'm really afraid of heights (or, should I say, edges). I'm just too chicken to even imagine climbing up to the top of Half Dome.

I hope you get a chance to make it up to the top of Half Dome next time you're in Yosemite. I'm sure the views are spectacular from there!

Beth, I concur with the rest. Definitely start hiking now. Best to find some steep trails and climb up and down them to build up your lower body. I would also concentrate on working your calves in preparation for climbing down the mountains.

I hope you have a great trip this summer. Please share some photos with all of us when you return! :)

Lorrayne
 
Another tip to save your knees - for added weight, fill 2 liter bottles with water for the way up. Dump them for the way down - it is much easier on your knees and you will get the majority of your cardio on the way up anyway. Also, if you are getting fried, it is an easy way to jettison weight.
 
Hey Lorrayne,

You may try to rent trekking poles at Yosemite. I know there are all sorts of rentals there, and you just may be able to get them there if you need them. I have never used them so I don't know for certain.

Also, another good day hike is Glacier Point. It is actually a favorite of mine. It can be quite a challenge and it is not too bad on the 'fear of ledges' factor. The trail is narrow and full of switchbacks, but I was never nervous. The views are breathtaking!
 
about poles

Telescoping poles are widely available & come in a wide price range. Check REI.com. When compressed, they will easily fit into checked luggage.

Hiking essentials:

Duct tape! One of my poles would not stay extended on a recent hike in the Grand Canyon. Another hiker at the trailhead had some first aid tape, but duct tape is the better option. Several of my hiking buddies have had problems with the "hold" on the telescoping poles. And who knows what other problems it might solve during the trip.

Blister Block! They are so much better than moleskin (or duct tape). You can find them at REI, or nearly all drugstores. They are super band-aids. Ideally, you apply them before you get a blister, when you feel a hot spot. Or if you know, you have a spot that blisters, use the blister block as a prevention.

Ibuprofen! Saved my hips on a 14 day hiking trip. Pack some.

Not essential for most, but if you're training in warm areas, you need to restore electrolytes during your hike. I use Extran, but Gatoraid or any electrolyte replacement product will work.

There is some great advice above about training shins & calves. Don't forget the ankles. A BOSU is great, but foam rollers, balance boards, & yoga exercises are great training tools.

Debra
 
Re: Trekking poles

Dani53,

Thanks for the suggestion in renting trekking poles. I never thought of that. Silly me.

Do you do a circle hike for Glacier Point? I've read that you can do a one-way hike and get a ride back to the parking lot.

Thanks!
Lorrayne
 
RE: about poles

This forum is a wealth of information. I want to thank EVERYONE who offered wonderful advice. It's great. I never heard of Blister Block before. I'll definitely will try this (I have used moleskin in the past). For electrolyte replacement, I use something called Gookinade; it's made by a local company in San Diego. I already have decided to bring this along for the longer day hikes.

Thanks for the tips in using duct tape for the trekking poles! I never thought of this, either!

You ladies are amazing! :)

Thank you!

Lorrayne
 
Hi Beth,

In preparation for my first higher altitude ski trip several years ago, I prepared by doing interval training (Imax and Reebok Intense Moves) at least twice a week. It helped me a lot for my trip and it improved my overall skiing endurance tremendously.

This sounds like an awesome trip. Please bring back pictures!:) Good luck with your training.
 
RE: Re: Trekking poles

Hello Lorrayne, We did the trail up and back but you can get a bus ride for sure. I think the cost is the same whether you want to ride one way or round trip though. I did look into it after hiking up, my knee was a little sore from climbing and a previous day's biking injury. I was concerned about going down but went for it anyway. The 20 bucks for the bus ride swayed me, not to mention separating from my friends.

It is not a circle or loop trail, it is up and back. If I remember right it is a vertical of 3200 feet in about 4 1/2 miles. Round trip makes for a day hike with time for something else in the evening. We went to Curry Village for pizza:) They also serve the best banana splits there too.

You will have a blast! I can't wait to go again, and the next trip will include a Half Dome hike for our family. Ahhhhh....the memories!
 
RE: about poles

I like Cytomax, myself. Lime is yummy, yummy, yummy.

I have a friend who does multi day adventure races - we make our own blister stuff. We use Kanka (which is tincture of benzoin) and actually imbed a piece of cloth tape with the edges rounded (so that your sock doesn't pull it off) into the Kanka and into the blister. Then we let it dry. It will stay for days and the blister won't hurt because there is analgesic in the Kanka.

I once went on a mountain climb where a guy had an open blister in the first HOUR of a 2 day climb. I did the treatment and he made it all the way through with about 8 hours that day, 12 the next, and 8 the third. He was fine and we only changed it once!

If you haven't tried Smartwool socks - they are the bomb!
melissa
 
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