Overseas treks training plan
Training is a fundamental step when it comes to any trip, especially one that's renowned for being physically demanding.
Although walking is something you do everyday - walking uphill, over 10 miles a day, in hot or cold conditions and sometimes in high altitude is something you'll need to train for.
How to train
Training is simple. It's about increasing your ability to do a little bit more. You'll need to give yourself time to adapt, recover and come back stronger. The trick is to do it gradually.
You'll need to build your ability to hike between 5 - 12.5 miles a day.
Training tips
- Walk as often as you can and as much as you can. Alongside this you could go to the gym to stimulate some muscle development.
- Activities such as jogging, cycling, swimming and racket sports all increase the heart rate and improve Cardio Vascular fitness. These activities are things you can do alongside walking.
- Wear the boots you'll be wearing on the climb. Your boots should have a high ankle and a stiff heel to give lateral support. Wear in your boots and find a way to carry your day pack comfortably.
- Look for nature trails, head for hills and mountains if there are any within your reach. Use the weekends to do full day hikes and, if possible, overnight hikes. You should be able to walk in a hilly place for 6-8 hours, and then get up and do it again the next day.
Diet and hydration
- It's so important when hiking to keep eating and drinking to keep energy levels up. Keeping both energy and hydration levels high will make strenuous portions of the climb far easier on the body.
- You're more dominant on the mountain when your energy levels are filled to the top. Therefore it is recommended to consume ample amounts of carbohydrates, proteins, vitamins and mineral nutrients before the tour starts.
- During physical exertion it is crucial to replenish fluids for optimal hydration and energy essentially for the brain and muscles to continue their work. Sports drinks containing electrolytes and vitamins are significantly better absorbed, and help to replace energy, electrolytes, vitamins and other nutrients essential for performance.
Dehydration
The importance of drinking water and energy drinks before, during and after training cannot be expressed enough. Being thirsty and having a dry mouth are the first signs of dehydration. Other signs of dehydration are: -
- dizziness
- headache
- mental irritation or depression
- fatigue
- water retention
- recurring or chronic pain
- decreased urine output and colour
- lack of skin elasticity
- heartburn
- stomach ache
- sunken eyes
- lower back pain.
Hypoglycaemia
Low blood sugar. It is one of the major causes of fatigue during prolonged exercise, where energy stores are depleted. Glucose is the main source for brain and muscles. Symptoms of low blood sugar includes :
- headache
- nausea
- vomiting
- dizziness
- disorientation.
Hyponatremia
This is known as sodium loss through perspiration or over-hydration. Drinking sports drinks in addition to water will replace salts and electrolytes, helping you to balance your electrolyte levels.The symptoms are very similar to dehydration, but the effects and consequences are more severe. Symptoms also include:
- bloating
- confusion
- slurred speech
- cramps
- nausea
- headaches
- swelling of hands and forearms.
Before rushing into any fitness program, it's always wise to seek the approval of your GP, especially if you have any concerns about your health and your fitness and are wanting to seek advice. It is important to warm up for at least 10 minutes before undertaking any exercise and to cool down for at 10 minutes again after exercising.
Aerobic conditioning trains the energy systems of the body that utilizes oxygen. When training, most of the aerobic training that you do must be on a real ground and not on a treadmill, as the machine will not adequately prepare you for the conditions that you will encounter on your challenge. Don't neglect hill training, as your challenge will consist of hills, in addition to flat grounds. Train with the boots in which you intend to use on your challenge as this will lower the chances of blisters on your challenge.
Cross training involves performing at least two different forms of exercise in one session: such as running, walking, cycling, etc. They all use muscles that are similar to your challenge.
Interval training can be best described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training. The intensity and duration of the work intervals and the length of the rest periods dictates the training response. Alternate between brisk walking for up to a minute and then return to original pace for a few minutes.
Strength training targets the major muscle groups, tendons, ligaments and joints to help prevent injury. Exercises include squats, bench press, overead press, leg press and calf press, leg extensions, leg curls. For example - start with a light weight and increase slowly, completing 10-15 reps of each exercise in 3 sets, resting for 3-4 minutes between each set. You can progress by slowly increasing the weight and the amount of reps and sets, but keep the rest periods similar.
Don't worry if you miss the odd session. There will be times where the training feels like a chore and it all seems like too much. But persevere and remember your motivation for signing up to take part. Nothing in life worth achieving is ever easy so keep your eyes on the prize.
Below are a set of guidelines that you may wish to follow to help improve your fitness levels before your climb.
Week 1 - 3
Monday - Rest Day
Tuesday - 30 mins walking/running
Wednesday - Rest Day
Thursday - Interval training - 40+ mins (Walking/running)
Friday - Rest Day
Weekend - Approx. 2 hour walk
*Give yourself a new target each week to help with your training - whether it is on one of your 'Rest days' to go for a 30min walk on your lunch break OR to drink 0.5L more of water each day to help get into the habit of drinking more water, etc.
Week 4 - 6
Monday - Rest Day
Tuesday - 30 mins walking/running
Wednesday - 40+ mins Interval Training with Hill Reps
Thursday - 30 mins - 1hr Circuit Training
Friday - Rest Day
Weekend - Approx. 4 - 5 hour walk
Week 7 - 9
Monday - Rest Day
Tuesday - 1hr walking/running
Wednesday - 1 hr Cross training
Thursday - 1 hr Strength/Resistance training
Friday - Rest day
Weekend - Approx. 5 - 6 hour walk
Week 10 - 12
Monday - Rest Day
Tuesday - 1 hrs walking/running and 30 mins Hill reps
Wednesday - 1 hr of strength/resistance Training and 30 min jog
Thursday - 1 hr of circuit training and 30 min jog
Friday - 45 min run/jog and 30 min hill reps
Weekend - Approx. 6 - 7 hours walk
Week 13 - 15
Monday - Rest Day
Tuesday - 1hrs walking/running and 30 mins Hill reps
Wednesday - 1 hr Interval training and 30 mins jog
Thursday - 1 hr cross training
Friday - 1 hr strength/resistance training
Weekend - Approx. 7 - 8 hours walk
Week 16
Monday - Rest Day
Tuesday - 1hrs walking/running
Wednesday - Rest Day
Thursday - 30 mins Cross training and 30 mins strength training
Friday - Rest Day
Weekend - Approx. 4 - 5 hour walk over the weekend