Multisport: Carrying A Load - Training For Your Next Hiking Trip

By Jason Koop

Summer is upon us (in the southern helmisphere) and the hiking trails are primed for a good jaunt. You're ready to go, you've got the weekend picked out, the route planned, and the kids are going to grandma's. So what else do you need? Have you ever though about getting your body ready for the hike as well? With forethought and a little training, not only can you make you summer hikes easier, but more enjoyable as well.

Equipment

Before you start your training program, think of the equipment you will need to use. Do you need a rain jacket? A new set of boots? Gaiters? All equipment for a multi-day trip needs to be bought at least one month before the outing. By buying you equipment a bit beforehand, not only will you be better prepared for the trip, but your equipment will as well.

Contrary to popular belief, most backpacking equipment is not best when it is new. Equipment needs to be put to the test before it is carried out on any trip. It's no fun to find out your new base-layer has a defective seam or your parka's zippers don't work. It usually puts a damper on the weekend when you can't figure out how to change the O-ring in your stove or that the tent needs seam sealant. These types of equipment mishaps are avoidable with a little bit of forethought.

Buying your equipment beforehand also helps to get your body ready. If you have your equipment early, you can weight it. If you know the weight of you pack, you can better train for the trip by carrying your known load in your backpack during training and smaller hikes. This will also allow you to get to know your backpack a bit better. Carrying different loads in a backpack might place the weight of the load on different areas. The pack that was comfortable when it had 20 lbs in it might become your skin's worst nightmare when packed with a different load. This is extremely important for the hip and shoulder straps.

Training

Now that you have your backpack loaded and ready to go (even though your hike is a month away) it's time to start training (caution: do not actually leave all your gear packed in your pack, items like sleeping bags that are compressed lose their warming capabilities when compressed for long periods of time). For multi-day hikes here are the main things you need to focus on in order to be prepared-
1. Strength
2. Aerobic Fitness
3. Core Stability
4. Balance

Strength

Backpacking requires strength. You need to be able to move your legs, and lift your weight and the weight of the pack up with every step, thousands and thousands of times for a multi-day hike. Getting in the weight room will help you accomplish this. While in the weight room, it will best to focus on simple multi-jointed exercises as opposed to single jointed exercises (a squat or leg press vs. a hamstring curl). Every weight lifting session should start with 10-20 min of a light aerobic warm up such as the exercise bike or elliptical machine. Start out with a light amount of weight so that you can perform the motion correctly. If you have some experience in the weight room, you should use three sets of 10 reps. If you are less experienced, start out with three sets of eight reps so that you can become accustomed to the motion. Gradually increase the amount of the weight as you become accustomed to the lift. You will need to get in the weight room either two or three times per week. Below is a sample routine.

Monday/Friday Session	Wed Session	Sets and Reps
Dumbbell bench press	Press behind neck	3X10
Bent over row	incline bench press	3X10
squats	step ups	3X10
lower back hyperextensions		3X10
walking lunges		3X10

Aerobic Fitness

Hiking is an aerobic activity. The better your aerobic base is, the easier and/or faster you will be able to hike. The best way to train your aerobic engine for hiking (besides actually hiking) is to do similar activities such as stair master, running, elliptical running, and a stationary bike. Three or four times per week you will need to perform this aerobic activity for 30-60 min, depending on your level of activity. If you choose to get on a stair master or stair stepper, wear the pack you plan on using. If you cannot do this and you are on a stairstepper where you can enter your weight, add the weight of the pack when you step on the machine.

Core Stability/Balance

Hiking requires core stability. The stronger your core is, the more efficient you are while you are hiking. This means that you can hike longer and faster with the same amount of effort. Hiking also requires balance. When you step up on a rock, with a 40 pound load on your back, you not only have to move the weight to a higher point, but you have to balance your body in the process. This goes back to efficiency. The better you are balanced, the less energy you waste correcting your mistakes. We've all been on a trail and lost our balance on a root or sharp rock. Well, if you improve your balance, not only does it make the trickier parts easier, but it makes the more routine parts easier as well. The best way to achieve this is to do exercises on a Swiss ball. These exercises can easily be incorporated into your weight training sessions.

Below are some sample exercises:

Bridging
Forward Ball Roll.   ** Use both arms in this exercise	** Do this exercise with two arms on ball
Oblique Curls. Abs
Abdominal Crunch. Rectus Abdominus
Prone Knee Pull-Ins Legs, Abs, Abdominal Core, Core Stabilization
Reverse Abdominal Curl. Abs

Putting it all Together

Planning a multi-day hike requires forethought. You will need to think about demands of the trip such as weather, elevation gain, terrain and pack load. This forethought will help you better plan the logistics of your trip as well as assist in the physical preparation. By improving your strength, balance, core stability, and aerobic capabilities not only will you be safer on the trail, but you will exert yourself less and enjoy the trip more.

Jason Koop is a Senior level coach at Carmichael Training Systems. He graduated from Texas A&M University with a degree in Biochemistry in 2002 where he ran cross country and served as co-captain during the 2001 season. He has been an endurance athlete all of his life and served as head distance coach of the Texas Stars Track Club Inc. in Dallas, TX for 5 years. Jason is an Expert Level USA Cycling coach as well as a USA Track and Field Level 1 certified coach. Jason currently resides in Colorado Springs, CO and still races today in all types of events from long distance trail runs to duathlons and road races. He can be reached at jkoop@trainright.com. www.trainright.com.

Swiss ball exercises adapted from- www.sissel-online.com.

© 2004, Carmichael Training Systems, Inc.