gone alpine

Assuming you read the article on endurance training, now specifically you want to do better in a specific area. Here you will learn how to...

training for backpacking

~ Never been backpacking? If you haven't all I can say is that it is similar to hiking yet it is nothing like it. Backpacking is a whole different beast in itself, but full of breath-taking views and life changing experiences. However there are many differences when it comes to regulations, technique, and equipment. It's not just a matter of taking a pack with water, granola and a sleeping bag. There are many things you will want to consider when backpacking, we will cover just a few. Though we are going to concentrate on the physical conditioning for backpacking these are some of the questions you need to ask yourself:

• What is my physical condition, and the condition of those who are coming with me?

• Where exactly am I going, and do I know how to get there safely?

• Do I need to purchase/rent equipment?

• What will the weather be like, am I prepared for the extremes?

• Do I have the proper maps and route finding techniques for the area planned?

• Am I capable to take on emergency situations, medical, physical, emotional, mental?

• Am I prepared to assist in rescue if needed?

• Will there be any threat of avalanches, animals, bears, heat exhaustion, lack of water, etc?

~ Conditioning? All depends on how much time you have and how long of a trip you are taking. But the best thing is to start hiking in the heavy sturdy boots you will be wearing for your backpack trip and with weight. A good test of your ability is to start with 1/2 the weight, 1/2 the elevation gain, and 1/2 the distance of average daily travel, and time it (see how long it takes you). This is going to tell you if you are in any condition to do what you are set out to do. You should be able to lick it with out any issues. If you can't you have some work to do. If you are planning a two day trip with a total of 6 miles with 35 lbs this should be relatively easy. If you are planning a multi-day trip (3 - 10 days) 4,000+ ft elevation gain and 75 miles then you are looking at a whole new ball game.

~ When do I start training for a 2 - 3 day trip (or more)? THE SOONER THE BETTER. Your body must have time to utilize all the muscles you will be needing on your trip. If you do not, you will jeopardize your body performance, trip and most likely will effect the people with you.

The best way to boost your conditioning is cross-training. Swim, running, hiking, biking, a Stairmaster or just plain old stairs, with a pack on and while walking. You will use multiple muscles during any given backpack trip. The weight you carry is a feat in itself, you must have a good strong back, leg and hips to carry it, or you won't make it very far. This is a good example of adequate cross training. Alternate every other week, but you will be needing to be in decent shape prior to your trip. I prefer taking to a good long set of stairs (131 to be exact) starting with as many flights as you can physically do. Then add one more flight every time you set out to do them. It sucks royally, but it really does the trick!

5 B's of Backpacking

Bumps, burses, bugs, blisters and band-aids.

Things you will need to keep in mind.

• You you are only ultimately responsible for YOU. the safety of other depends on how well you are personally prepared. you are the one responsible to get in & out of the area.

• You can expect the 4 B's of backpacking - bumps, bruises, bugs & band-aids. no electricity, running water, no stores, heaters or cel phone reception. DO NOT leave anything of value in the car, chance it will get taken.

• You will come out of this with stories, new experiences and self confidence.

f h Safety & Scent issues: u 6

• You are pretty safe from people, but not safe from animals.

• Animals, critters, camp-robbers - can be huge issues where we are going DON'T FEED!

• Hang everything with scent, what not to bring...  several extra large zip-lock bags.

• Food: make sure it is sealed - always! - if you drop something, pick it up! if you don't you risk everyone as well as self.

• Everything smelly goes into the bear bag and where it is kept always. That includes toothbrush, soap, deodorant. Anything that may smell.

• Bear spray & who has it, given to different people depending on where tents are located.

SSS Water issues: SSS

• Not at risk to modern pollution, ARE at risk for bacteria & parasites.

• Parasites & illness's can make you uncomfortable for days, weeks, months even years.

• Very very very important to filter all your drinking water!

• Don't think for once you won't be at risk, allot of animal as well as some human waste gets carried through these waters.

• Purification tablets... why/why not, it takes 2 - 4 hours to kill the bacteria that will really make you sick. They say it right on the label.

• Make sure you filter your water, or boil it really well before you use it. 

Other stuff:

• Clothing; day time will be warm and will protect you against bugs, etc... night and morning time will be cool and damp.

• Niacin tablets keep warm (the flush kind), heat water in water bottle also works also 'hot hands' work really good.

• Because you're in the mountains the extremes are more drastic than here at home KNOW YOUR WEATHER!

• Basic camp protocol: find tent spots & put up tent, unpack, find perimeter of camp area, bathroom, bear-bag/box, water supply, map of area, bathroom, kitchen, eat, anything else, bathe/swim whatever... reason... darkness comes at you quickly!

~ Who should I take with me? Anybody you'd like. It's usually good to go with someone that is equally if not more experienced than you are. You will learn measures of things just by watching how they react to the environment and hills themselves.

~ Where should I go? That is another good question. First ask yourself "what would I like to see?" Waterfalls, rivers, mountain tops and valleys are all quite impressive views. If you live in the Great Northwest there are several suggestions listed under hikes, backpack trips & rides listed on this site. Even if you don't live here take a look and read the page over to give you a good idea of what its all about. Find yourself a good local hiking/climbing store and go speak to some of the people that work there. Let them know what you'd like to see and listen to their suggestions. They may show you some great local books that are specific to what you want to do. You may eventually find that where you first like to go may not be the last place you end up. There is so much to see... be open to new things.

~ Why know how to read a map when the trail is right in front of me? Because the trail could end, change direction, split off, look different when you turn around, cut off or just not be there when you think it should. Even if you've never take it out, you should know where on a map you are going. I have a ton of maps and 99% of the time to I leave home without one. The only exception is when I'm on a training route = same route several times a month. For those out of trail experiences read Bushwhacking 101. Other wise learn to read a map and use a compass. There are many in the climbing community that teach compass courses, it's actually pretty easy to do. Leaning to read a map just takes a few minutes of studying the actual map. The more you look at the map the more you learn what it all means. For some good easy quick map and compass learning read Wilderness Navigation by Bob & Mike Burns, they sell plenty of them at your local REI and climb shops.

~ What should I take with me? Any time you head out you should be prepared to stay an extra day if you have to. The reason being, is that even though you are in a wonderful surrounding things do go wrong, weather changes and blisters happen. Being a little pessimistic before you leave for the hills is actually a positive thing. Some don't think they need all they take until it's too late. Being prepared is key to a pleasant trip and safe return.

    There a things we call the 10 essentials that actually are essential to any outdoor sport you take on, these should be a staple to your back pack.

• Map

• Compass

• Flashlight - headlamp

• Sunglasses

• First-aid kit

• Pocket knife

• Waterproof matches

• Fire-starter

• Extra clothing - incase it warms up or cools down

• Extra food

• *bonus item TP - and disposable plastic zip bags - leave no trace

~ What kind of food do you take with you? Not cans! The lighter the weight food you can take the better. All your outdoors, climbing and sporting goods stores carry these types of freeze dried meals. Don't knock them until you try them. Some taste pretty darn good, after awhile you start craving these things. However, you will want to test a couple out before you go also make sure you have the right equipment to cook them. Some require you do certain things and you may not always be able to do so when you are hanging off a rock wall somewhere. There are other things you will want to take with you just make sure you keep whatever food you take in the proper storage containers, little critters LOVE your food too, never mind bears and other larger animals.

~ What should I wear on my body and on my feet? People tend to wear way too much to start and wear horrible shoes. Your feet are your number one concern! They are your mode of travel, your feet will get you in and out and what you put on them is another key to a good trip.

• Boots - Good ones. This time you will be spending probably a little more on a boot. When you hike you deal with much uneven terrain with a weighted pack, so having ankle support is a must unless you want to come off the hill in a helicopter or a body bag. Remember to buy your boot with a little room. As much as the sales guy may say your feet don't swell... that's a bunch of crap, if you have a little room, about 1/2 size larger than you normally wear it will be perfect for your extra thick socks too. Also consider how they will be when/if they get wet and walking in them for long distances. Having good socks is also important. Don't wear cotton! That is unless you enjoy blisters. Cotton and hiking are not a good pair, ever. There are plenty of low cost hiking socks out there that will keep your feet very happy. Smart wool is a great brand, there are also many different thickness' you will need to consider.

• Clothing - Not cotton! The more you can avoid cotton the better. When things heat up and you sweat cotton keeps you cool, yes. However when things cool off, cotton will keep you even cooler especially if you sweat. The term "cotton kills" is widely known in the climbing/hiking world because cotton contains no ability to keep heat in or control its temperature. Cotton should be left in the car for you to change into when you want something warm, comfy and dry for the trip home.

~ Where's the bathroom? Many times you are standing just about 5 - 10 feet from it. It's called a tree or just behind one. If you can hold it till you get to the outhouse or restroom, that is best but many of us can't. So nature is going to be where you leave your mark. Things to remember for that:

1. Don't go within 200 feet upstream or near a water source. There are many animals and people that drink out of that water (that probably shouldn't).

2. Dig a hole and burry it.

3. Make sure you are far enough off the trail so you don't have watchers. Nobody likes to see that. If you think about it, try to go on the upside of the trail, most of us look down or away from the hillside not up into it.

~ Does taking kids make any difference? YES! It can make a huge difference. You need food incentive for children. Your child's body can only do so much. It is not made nor can it tolerate conditions like an adults body can. Kids need food and water more often than that of an adult, yet their body can't carry much weight more than a couple pounds. A light fun pack with treats are about what a kid can handle. But be prepared to carry it out if they can't do so themselves. This is something they have to work up to. There is an article called 10 tips for hiking with the kiddies, READ IT! It is tried and true by my own experience.

Read these articles for specifics on Biking, Climbing, Cross-training, Hiking, Running, Snow-shoeing, Walking, and Nutrition.

Nutrition     Training     Climbing     Hikes     Rides     Links    Psyche pages     About us   Home