[pct-l] How do you train for the PCT

[Melanie Clarke]

Conditioning for a long distance hike can really be a challenge because it
takes time that most of us don't have.  We have to work to support
ourselves, maybe a family and we always have a lot of demands
and commitments.  Of course, the best training for hiking 12 hours a day
with a pack is to hike 12 hours a day with a pack but most of us just can't
do that.  Winter always brings a decreased in sunlight and an increase in
inclement weather.  When you come up with a training schedule, remember
time will be your enemy so you have to be realistic.  Here are some
realistic ideas that I use to keep fit.

First of all, I recommend keeping fit with whatever is most convenient and
brings you the most pleasure as these elements are most conducive to a long
term consistent training regimen.  Join a cycling or hiking club.  I LOVE
cycling all day once a week with my cycling peeps on my day off!  The
social aspect will keep you coming back for more.  Are there recreational
hockey clubs in your area, soccer, skiing or anything of this nature?  If
you love hockey, try to find a way to continue even once a week.

Second, you need to condition your feet!  While I love cycling, it does
nothing to condition my feet, bleh!  You need to seriously think about
conditioning your feet for a hike as they will get quite a "pounding" on a
long distance hike.  I'm not a big "barefoot" fan but walk the dog (or a
neighbor's dog) barefoot around the neighborhood.  During the work week it
is easy to squeeze in a 1-2 hour cross country run in the hills.  A 1-2
hour run will condition your feet like a 12 hour hike with a pack as you
hit the ground with higher impact loads.  I think running most closely
re-creates most aspects of the conditioning you need for hiking in a short
amount of time.  Definitely try to schedule some long hikes with a pack and
the shoes you will wear, preferably in a place with a lot of hills or
climbing at least a couple of times a month though.

Third, every coach knows that weights in a short amount of time will
improve conditioning in ANY sport from gymnastics to football!  During your
work week when you have no time and in the Winter when you run out of
daylight, work out in your living room (or club) with two 15lb dumb bells
on your shoulders (this simulates the weight of a pack) With the 15lb dumb
bells resting on your shoulders (or in your hands) do forward lunges,
backward lunges, squats and step up on a 10" or 14" or 17" step stool (I
use a 14" step stool).  I do this for about 70 minutes.  However, if you
are just starting out with weight training only do this for about 20
minutes and see how sore you are the next day.  You don't want to do too
much weight training in the beginning.  This will condition your legs for
many aspects of the trail, climbing etc in just a short amount of time.
 When I do this work out, I also do exercises to strengthen my core
muscles; push-ups and abdominal work for another 30 minutes or so.  When
you do this work out, wear a weight belt or make sure your spine is in
proper alignment; shoulders back, elevate and pull in the abdominals a bit
but not too much, don't slouch!  You DON'T want to hurt your back!  The
health clubs are starting to have weight classes that do this sort of thing
to music.

This should give you a good "baseline" fitness and conditioning level to
enable you to adapt fairly well to 20 mile days on the trail.  Keep in mind
age always applies at least one variable to the fitness equation.

Toga
B.S. Kinesiology 1984


On Thu, Sep 20, 2012 at 6:25 PM, Chris Anderson <srhspaded at yahoo.com> wrote:

> I'm interested in finding out how people plan their training regiment for
> hiking the pct.  I've read a lot about training for long distance hiking,
> but I think it would be nice to hear from a variety of people on their
> tried and true methods.  I used to be in a lot better of shape 10 years ago
> when I was playing ice hockey competitively, so when I decided to start
> training for the pct, I bit off more than I could chew, pushing myself
> through pain to do 20 mile days until I developed a foot problem that took
> 2 months to recover from.  Since I have recovered, the last month and a
> half I have been doing 6 miles tues, thurs with weight and 20-30 miles of
> backpacking on the weekend and plan on either upping the mileage and
> keeping my every other day strategy for recovery time, or adding in extra
> days and upping the miles as I listen to how my body reacts.  I would love
> to hear how you guys did it, constructive criticism of how I am doing
> it...just keep it
>  positive or constructive.
> Sincerely,
> Chris
>
> ____________________________________________________________________________________________
> Far better it is to dare mighty things, to win glorious triumphs even
> though checkered by failure, than to rank with those poor spirits who
> neither enjoy nor suffer much because they live in the gray twilight that
> knows neither victory nor defeat!
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