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Trip Intensities & Training Tips

Sublime off-trail travel in upper East Inlet, Rocky Mountain National Park

I offer three trip types, each designed for a specific experience level. Fundamentals courses are best for beginners; Adventure trips are suitable for intermediates; and Expeditions are reserved for advanced backpackers.

Experience is not necessarily correlated to fitness, however. So I decouple these variables, and offer each trip type in several intensity levels — Low, Moderate, High, or Very High.

By pairing like-abled clients together, our groups tend to hike and operate more cohesively. Within each group there is always a range of fitness levels, but it’s usually a non-issue. Nobody at the front gets frustrated by the slow pace, and nobody in the back gets frustrated by being left behind — it’s “just right” for everyone.

What intensity level is best for you?

The best indication of your physical capabilities is your performance on past trips: Per day, how many miles did you hike and how many vertical feet did you climb? And, how did it feel — easy, sustainable, or at your limit?

You can adjust your stated abilities due to changes in fitness, pack weight, or altitude. But data from past trips is the best starting point.

If you don’t have enough hiking or backpacking experience to know your physical capabilities, I can work with you before or after you submit an application. Your age, gender, height and weight, weekly fitness regimen, and past athletic results (e.g. 10K finishing time) all play a role.

Trip intensity levels

Each intensity level is associated with a specific amount of mileage, vertical gain & loss, and off-trail travel. These numbers are based on our past trips.

Mileage & vertical

In mountainous environments such as the Rockies and High Sierra, the limiting factor to each day is usually vertical gain and loss, not horizontal mileage. Groups tend to climb and descend the same amount each day, whether that is concentrated over 10 miles or stretched out over 20.

Off-trail

Sometimes hiking off-trail is no more difficult than hiking on-trail. But usually it’s not, because there are no man-made improvements (e.g. benched trails, vegetation maintenance, turnpikes, bridges, switchbacks) to negate uneven footing, thick vegetation, river fords, soggy ground, and steep slopes.

The off-trail feature that clients struggle with most is talus and scree. Imagine entire slopes littered in boulders ranging from the size of basketballs to refrigerators, or smaller rocks that slide when weighted. This type of terrain is especially tough for individuals with less athletic ability, raw power, balance, and agility.

Extreme car-sized talus in Sequoia-Kings Canyon National Park. We try to avoid any extended sections like this, even on our most challenging trips.

Training tips

Your chosen trip intensity level should be appropriate for your known physical abilities. But your experience will be more enjoyable and more comfortable if you improve your fitness beforehand.

Training should prepare you most for the vertical change, off-trail travel, and pack weight. I would not focus as much on training for mileage — it’ll happen naturally in the process of training for the other factors.

If your trip will be at high altitudes (e.g. 8,000 to 12,000 feet above sea level) you may want to take some additional precautionary measures.

Vertical gain and loss

Find vertical near where you live (e.g. mountains, hills, stadium stairs, parking garages, etc.) and train there regularly.

Do NOT believe that good overall fitness can substitute for vertical-specific training. Each year, I have watched the mountains crush the legs and spirit of individuals who did not incorporate this into their training.

If you have gym access, do one-legged squats (high reps, low weight), plus sessions on the Stairmaster and/or treadmill with the incline at its max.

Off-trail travel

Off-trail hiking requires better balance and more power, and a Zen-like attitude — don’t get frustrated, because it is what it is.

Start hiking off-trail. You won’t go as far or as fast, but you’ll still get a comparable workout. If you are not comfortable yet going too far away from a trail, don’t, but still get off-trail for short sections.

Instead of hiking on “trails” made of concrete or pea gravel, find nasty, technical trails that are full of rocks, roots, and blowdowns. Again, you won’t move as fast, but your workout will be the same.

Loaded pack

At the start of your trip, you should expect your pack to weight 15-20 pounds for a 3-day trip, about 20 pounds for a 5-day trip, and 20-25 pounds for a 7-day trip. Your upper body needs to be trained to support this weight, and your legs need to develop the strength to move it.

Do some of your training with a fully loaded pack, even if that means adding excessive water or food to your load, or even putting rocks or bricks into your pack.

Do shorter efforts with an even heavier pack. For example, one client told me he has been doing repeats with a 40-lb pack on a small nearby hill with 150 vertical feet. Don’t go overboard here, however — it’s easier to tweak a knee or ankle when carrying a lot of weight.

High elevations

If you have not been at altitude before, or have not been at altitude in a while, you may experience acute mountain sickness, the common symptoms of which are headache, light-headedness, nausea, and loss of appetite. Efforts to train for elevation will help you avoid, reduce, or quickly get through these symptoms.

If you have access to high elevations (sorry, East Coasters), try to get up a few times before the trip.

If your travel schedule allows, stay 1-2 nights at altitude immediately before the trip.

And, finally, increase your cardiovascular fitness with high exertion activities like running, rowing, and cycling.

If you have known issues with altitude, you may want to consult with your doctor about precautionary medications like Diamox.

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