[pct-l] What do others do to get/stay in shape

[Melanie Clarke]

Dear PCT,

*your body will give you about six weeks of inactivity before your muscles
start to deteriorate*
This was probably accurate when I was 20 but for all of us over 50, we know
that our bodies do not give us that much time!  It is very important to
maintain consistent regular workouts to stay in shape.  Strong muscles are
not the most important aspect of exercise!  It takes consistent regular
workouts to strengthen the connective tissue, which connects these muscles
to your bones!  Muscles respond quickly while tendons and ligaments take
years to develop strong tensile strength and reinforced connection to the
bone.  Marathons seem to be dominated by older athletes who have had some
time to reinforce their connective tissue.  The sweet young things with the
strong muscles of youth, dominate the sprint events.  *
...caused heal pain from my Achilles tendon*
To minimize shin splints (Anterior Tibialis separation from where it
connects to the bone), Achilles Tendon problems, Plantar Fasciitis and a
whole host of connective tissue issues on the trail, you really need
consistent regular exercise!  Exercise forces the body to deposit more
calcium and strengthen the connections of muscles to bone but it takes time!

Even if your muscles do not deteriorate for 6 weeks, the cellular benefits
of exercise drop off much quicker; increased mitochondrial density (involved
in energy production) and red blood cell (oxygen transport) density, I could
go on!  You need more than muscles to hike the PCT for 14 hours a day over
4-6 months!

*He hikes 10 miles every other day with 20 pounds of tire chains*
While hiking with 25lbs for 12 hours every day is ideal to prepare for
hiking the PCT with 25lbs for 12+ hours every day, no one who has to earn a
living and "has a life" can do this!  Quick powerful workouts can adequately
get you in shape for this endeavor, seriously folks!  I have given birth to
6 full term children (one was still borne).  I nursed each of 5 children for
one full year each and have worked full time for the last 15 years.  I have
always been busy!!!!!  I only have time to run once a week but I will run
8-10 miles.  Then I do the workout I described in an earlier e-mail.  It
takes less than 2 hours.  Put 15 lb dumb bells on your shoulders to keep the
weight close to your center of gravity to save your back (for us old
folks).  Step up and down (to music of course) on a 14"-17" step stool, do
forward, backward lunges and deep squats (properly or your lower back will
hate you).  I also do intense core exercise.  I also do push-ups which is
not necessary.  I cycle once a week for the social experience (I have a
really fun group) and I swim because I like to but swimming confers few, if
any benefits for the trail.  Two hours of intense exercise with weights can
ideally prepare you for hiking for 14 hours a day with a pack.

Melanie


On Wed, Aug 18, 2010 at 12:16 PM, <abiegen at cox.net> wrote:

>
> I remember reading that athletes reach their peak performance after three
> years of training. So keep in mind if you haven't been hiking regularly
> there is only so much you can do in a short time frame before hiking the
> PCT.
>
> I lead hikes for the Sierra Club and try to hike every weekend and have
> been doing so for a long time now so I believe that helps. I also hike at
> lunchtime most days. I work on a small hill near the beach and I have
> measured out a two mile route on the beach with mild downhill and uphill. It
> is fairly easy to do two miles and get back in time for a shower in less
> than an hour. I also pick up two heavy rocks on the beach and carry them
> doing curls. I carry the rocks back up to my car at work and bring them home
> for my rock garden so I have motivation to do the hike even if I don't feel
> like it. I  found that I felt better if I didn't do the lunch walk every day
> so I skip a day every two weeks or so. I should add that we have a beautiful
> full gym where I work but hiking and  walking are the best way to get in
> shape for hiking and walking. I can't stand walking on a treadmill and
> believe that it is one of the worst things you can do to your feet.
>
> The local Sierra Club has four hikes per week. I wish I could say that I
> took advantage of that but I also work long hours and only did one or two
> evening hikes in the weeks before my trip.
>
> I did a few backpack trips to test out equipment and to get used to the
> load. Because the trails in our back country are so overgrown it was had to
> find hikes of 20 miles so I did hikes of about 12 to 15 miles. One mistake I
> made was trying to hike those trips too fast. I thought I could make up for
> the shorter distance by going faster and working harder. To go faster I
> increased my stride which caused heal pain from my Achilles tendon. I
> started off my PCT adventure with pain in my heals wondering how the heck I
> was going to survive this. But on the PCT I maintained a more reasonable
> pace and kept my stride short so the pain quickly dissipated.
>
> I also remember reading that your body will give you about six weeks of
> inactivity before your muscles start to deteriorate. So I didn't feel too
> bad about not doing any hiking at all the week before my PCT start.
>
> Just for reference, an article in Backpacker magazine mentioned Scott W.'s
> training regimen. He hikes 10 miles every other day with 20 pounds of tire
> chains. Ten miles is an investment of more than three hours for most of us.
> Nice to think about having that much time but not practical for most of us.
>
> TrailHacker
>
> "I can't think when my feet hurt."
> Abraham Lincoln
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