50k walking/hikking

croftie4 · April 2017

I've signed up for a 50k walk, cotswoldswaychallenge.com and although I can hit 5 miles a day I need advice on training.
So I thought it's about increasing time on feet so have scheduled longer walks twice a week. I already lift heavy kettlebells and do a couple of spin classes. Went up Pen-y-fal and enjoyed that.

croftie4 · April 2017

Ok so a 10 mile booked in for Tuesday. That's as far as I've got

Annie_01 · April 2017

I would suggest following a training schedule for running a marathon except just walking it instead. There are several good ones online. I have used Hal Higdon's site for a 10k and a half marathon program.

http://www.halhigdon.com/

croftie4 · April 2017

That's a good idea, many thanks for the link

WhitneyDurham777 · April 2017

Kill the weight training. 50K isn't to much really like @Anne_01 advice. If you have time for a marathon training plan, that is best, but if it is fairly soon I would drop the weight lifting and do cycling instead that way you can build your endurance without taking the toll on your joints. I remember doing an event when I was really young that was associated with scouting but anybody could do it was a 50/20. 50 miles in 20 hours. Quite a number of the entrants were not in very good shape. I think I was 14 at the time and I was fine. It is amazing how far the average person can walk. Though I do remember not feeling very good at the end.

croftie4 · April 2017

Sadly not 14 still got a 4 in my age though

MeanderingMammal · April 2017

croftie4 wrote: »

I've signed up for a 50k walk, cotswoldswaychallenge.com and although I can hit 5 miles a day I need advice on training.
So I thought it's about increasing time on feet so have scheduled longer walks twice a week. I already lift heavy kettlebells and do a couple of spin classes. Went up Pen-y-fal and enjoyed that.

A marathon walking plan should help, for runners doing their first 50K that's generally enough as it's only 30 miles, so not much more than a marathon already. As an alternative, take a look at http://www.trailrunevents.com/ul/schedule-50k.asp which is a running plan, but should give you some structure.

I'd disagree with the suggestion of dropping the resistance training. Core strength is a big contributor to avoiding fatigue, particularly if you're wearing a backpack.

My first ultra was last year and I did 40 miles, with another in two weeks where I'm aiming for 50K in about 7 hours; trail race in Wiltshire.

eok902 · April 2017

That looks like a nice challenge. I Nordic walked the entire Cotswold Way a few years ago but over 5 days; there are a few killer hills so if you can get a good bit of hillwalking into your training, it'll make it easier on the day. If you're not already doing long stints in your walking boots, maybe build up to doing a few longer walks if you can in order to avoid getting blisters (I was plagued with them for the 5 days!). Good luck!

NorthCascades · April 2017

Wear the lightest shoes you can be comfortable in.

spiriteagle99 · April 2017

The website includes a training section, with sample training plans. http://www.cotswoldwaychallenge.com/uploads/17-cotswold-challenge-walkers-training.pdf

croftie4 · April 2017

Thanks so much everyone all your advice is really helpful having never done anything like this before but I'm really keen to get stuck in and learn even from my mistakes which I'm sure I will make. I think enjoy it if that's the right word as I think going up Pen-Y-Fan has given me a taste for walking/hiking. The challenge is what I need to keep me focused on my fitness goals.

@MeanderingMammal - that link is really helpful I think I will use that with a few adjustments to fit my schedule.
My kettlebells are very time efficient so I shouldn't have any problems fitting a workout in and I don't really want to stop as I'm just about to move up to the 20kg. I find KB's have really helped my cycling so hopefully the same with walking.

@eok902 - yes I have planned to do two good long training days during the week maybe Tue and Fri and at least 2 long days back to back. Is it cheating if I train on the route, feels like cheating.
I hate the decent rather than the climbs and I fear for how hilly it is. I was thinking I should get sticks but not sure what I should be looking for.

@NorthCascades - I have walking boots (not rock hard ones) but I think they could do with being replaced. I'm wondering if I should go for walking shoes. I quite like the support around the ankle that a boot gives me. They are not a high rise boot if you know what I mean but the door come up to just clear of the ankle and they aren't heavy or bulky.

@spiriteagle99 - thanks I did see that but it seemed very low mileage to me. I'm already hitting (and thank goodness) 5 miles a day. It just didn't seem to address being on your feet for hours and hours and hours

eok902 · April 2017

croftie4 wrote: »

Is it cheating if I train on the route, feels like cheating.
I hate the decent rather than the climbs and I fear for how hilly it is. I was thinking I should get sticks but not sure what I should be looking for.

@NorthCascades - I have walking boots (not rock hard ones) but I think they could do with being replaced. I'm wondering if I should go for walking shoes. I quite like the support around the ankle that a boot gives me. They are not a high rise boot if you know what I mean but the door come up to just clear of the ankle and they aren't heavy or bulky.

I don't think it's cheating to do the course. Your motivations and goals are your own so do what's best. In terms of poles, from what I understand of Pen-Y-Fan, I don't think you'll find the Cotswold descents so severe, it's more rolling and the terrain is more forgiving but there are a few lung-busting hills. You could try Blacks or another outdoors shop if you did want some advice on sticks ( I had Nordic walking poles but they are taller and were because we were Nordic walking the route).

As it's likely to be dryish (hopefully) and not too boggy, you could get some lighter, flexible trail running shoes. I much prefer walking in trail running shoes when I can as my feet don't get so hot and they are light but, as you say, you do sacrifice ankle support. Again, on the Cotswold trail that might be okay as it shouldn't be too challenging in terms of footing but if you're going to be covering more rocky or steeper terrain in the future, you might miss the ankle support.

Best of luck!

rybo · April 2017

As someone who has done 3 35 mile hikes and 2 mid to upper 20 mile hikes, here is my advice.
Do NOT stop strength training. Especially if you are doing KBs, work on your work capcity (more swings in a given amount of time, more weight, etc) That helps. Work on hills, intervals, and doing some of your longer hikes "tired", by either hiking 2 days in a row, or doing a moderate leg intensive workout the day before. Also I don't know your exact terrain or technical nature of the trail, but hiking poles are HUGE on steep inclines/declines.

Work out your footwear, I prefer light as possible over support. Work out you fueling and hydrating needs.

And lastly, it's not cheating to train on the course. At all. Good luck

To add-I looked that hike up, man that would be AWESOME to do the full! I need to save for air fare. LOL

ronocnikral · April 2017

I would apply the law of specificity here, and spend as much time walking/running/doing stairs as possible at a low intensity. I wouldn't do cycling unless you need an active rest day, but you should train today so you can do specific and applicable training tomorrow. Kill the kettle bells, get a 20 min or so core (not just abs, but hips, gluts and lower back as wrll), slow down and do as much time on feet as possible and keep the hr down.

50k walking/hikking

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