Backpacking Training advice needed

cabird101 · February 2015

Hi all -

The bf and I are planning to hike a month long section of the PCT this summer - which means 35 lbs min backpack and altitude climbs of 14k ft.

Right now, I have about 35 lbs to lose. I used to be a half marathon runner, but, well, let that go in the past three years.

Now I need to be thinner for less weight to carry and also in shape for the hiking up and down the mountains.

Currently, I do RPM (spin) two times a week and BodyPump two times a week. One day I run and another I go on a long hike.

What I'm asking for is advice as to whether or not this is the best exercise plan for this trip?

Any advice would be super helpful!!

Thank you!

Jruzer · February 2015

I would hike more; several days per week if possible, with your pack loaded properly. There's no substitute for that. Plus it will help shake down your gear and your packing. Wear your boots.

I also found that walking on the treadmill set to max inclination (15%) was helpful.

knittnponder · February 2015

What jruzer said. My son's Boy Scout troop trained for their 50 mile hike by frequently loading up their packs and taking hikes regularly. My husband also found it useful to use the stair machine at the gym to help condition his legs but he did that sans pack.

cabird101 · February 2015

Thanks guys! I hear you on the more hiking. Am trying to pick it up the warmer it gets. Living in the flatter lands of Canada doesn't allow for a ton of hiking opps.

I did try snowshoeing with the backpack last weekend and that was definitely a workout.

@Jruzer‌ - when you do the incline on the treadmill, do you hold on or try and walk it without grabbing the bars?

@knittnponder‌ good advice - thanks! I sure wish I liked the stair machine as much as hiking!

Jruzer · February 2015

cabird101 wrote: »

Thanks guys! I hear you on the more hiking. Am trying to pick it up the warmer it gets. Living in the flatter lands of Canada doesn't allow for a ton of hiking opps.

I did try snowshoeing with the backpack last weekend and that was definitely a workout.

@Jruzer‌ - when you do the incline on the treadmill, do you hold on or try and walk it without grabbing the bars?

Definitely without the bars. I really wanted (want) to work my quads.

Snowshoeing sounds like an awesome idea and I keep meaning to give it a try. I'm in a similar situation: cold and (mostly) flat here in Wisconsin so it's hard to train for elevation.

Good luck and have a great trip!

DsAdvocate · February 2015

Hike or snowshoe with your pack packed. I find jogging helps too. You'll want capable lungs to deal with the elevation.

wildtxn · February 2015

long hikes like that are great and I've done quite a few in my life. most of the training above are all good ideas....the BIGGEST piece of advice I could possibly give you is make sure your pack fits YOU and isn't too large or small prior to departure. the last thing you want is one that rides too high/low on your hips or rubs your shoulders the wrong way. getting it sorted long in advance will benefit your comfort tenfold later.

socalkay · February 2015

My friend who backpacks on a regular basis trains by taking weekend hikes with weight in her pack. She'll start with a gallon jug of water and do that once or twice. Then she adds another gallon and so on. She does this for 2 or 3 months before her longer hikes. she also does a couple of overnight backpack trips before a big hike to shake out any bugs in new gear and ascertain her condition.

amberlykay1014 · February 2015

Definitely more hiking and snowshoeing. Are there any steep hills or mountains near you that you can use to build endurance? Some of my friends who are training fill their packs with water for weight to ascend, then dump it out at the top to reduce the stress on your knees and joints coming back down.

Don't forget about squats and deadlifts too. Leg strength will be helpful.

cabird101 · February 2015

Thanks everyone, this is great advice!

@amberlykay1014‌ I will definitely look for hills as it is rather flat. The incline On the treadmill, for sure, thanks @Jruzer‌

Any thoughts on how I should be ramping up? As in, I should be able to do 5miles with backpack in one month, 15 miles with backpack in month five?

I'm asking because I'm trying to balance losing the weight and scaling up the hiking training so I'm always interested in doing the right amount of weight loss exercise as well as preparing for the trip.

And @wildtxn‌ I went to SAIL and was fitted for an osprey Ariel 65 XS small (I'm barely 5'2"). Been out a few times and it seems to do the trick. Are there any warning signs on short hikes that would show you your pack may not be the best fit?

wildtxn · February 2015

Getting fit is a great start as many skip that step. I would definitely get some hikes in with it with a load out similar to what you will take on your trip and work out packing techniques so you know what you'll need often vs not. Try to keep the heavier items close to the frame near your back and the lighter items towards the outer edges. Try to keep weights even on both sides and you should be good. Ziplock bags work great for organizing and waterproofing.

DsAdvocate · February 2015

I live in the prairies so the 'hills' are pitiful. I find jogging up them (without a pack) makes them more difficult than walking. Thankfully the Rockies are within driving distance so we get out 2-4x a month to hike in the mountains.

I don't know much about pack fitting (I too had someone fit me). I expect you'll have soreness after a while. Tough when it's cold out though because you'll be wearing more clothes than you will in the summer. I have a Kyte 46, nice and light.

Backpacking Training advice needed

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