Episode 14 | Training for Backpacking

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Summary

It’s no secret: the more physically prepared you are for a backpacking trip, the more you are going to enjoy yourself. But what are the most effective ways to reach optimal backpacking condition? That’s the topic of today’s BPL SKILLS SHORT: training.

After a brief introduction, Ryan and Andrew get right to it – covering some basics like living at sea level, training on stable vs. uneven ground, and trail vs. road running. After that, they talk about cycling, stabilizing muscles, core strength, upper body resistance training, nutrition, flexibility, injury and foot care, and body weight maintenance.

At the end of the pod, Ryan gives his suggestions for a very basic backpacking training plan.

If you are interested in a more in-depth training episode of the Backpacking Light podcast, let us know at [email protected]. There’s so much more to dig in to!

 Outline

• Living at sea level but training for a hike at say, +6,000?
  • Skyscraper stair climbing!
  • Stair climbers or inclined treadmill at the gym.
  • Ultimately, being in good shape is going to be more important than finding a way to acclimate to altitude.
• What about strengthening the muscles in your feet and ankles and calves to deal with uneven ground?
  • Your foot and ankle muscles will develop just fine so long as you are putting miles in.
  • Be careful not to get your ankles too flexible!
• Is pure cardio like street running or cycling helpful or sufficient for training?
  • Trail running > road running.
  •  Cycling is good for aerobic training.
  • Be cautious of repetitive motion and overtraining injuries.
• How about stabilizing muscles in the back and core stability? Is there any reason to incorporate upper body resistance training into a regimen?
  • There are certain practical movements that might be useful.
    • Simple pulling or pushing motions.
    • Ryan’s Rambo-style ice-axe cage pull-up device
• How important is flexibility? In muscles? In connective tissue?
  • Posterior chain flexibility is paramount.
  • Take it easy, take it slow. It takes a long time to develop flexibility.
• How about pre-trip nutrition?
  • The better you are eating before a trip (nutritionally dense, good fiber, whole foods, fruits and veggies) the better your body will handle the nutritional deficits of an extended time spent backpacking.
• One of the most common backpacking injuries is a stress fracture. Is there any way to train to avoid getting one?
  • Be patient in your training!
  • “There’s no such thing as overtraining, just under-recovery”
• How about toughening up the skin of your feet? Is there a way to prep for wet feet?
  • You might consider having feet that are more malleable instead of less malleable.
• How can someone find out what their ideal body weight is, and what are some strategies to achieve that number?
  • Ways to find BMI
    • BMI tables
    • Scans and professional devices at hospitals and gyms
  • Remember these are general guidelines and there are a TON of factors involved.
    • The best thing to do might be to think about what your weight is or has been when you’ve received injuries and try to stay under that.
• Assuming you have an hour a day, what is the best combination of stuff you can be doing to get yourself towards your goal?
  • Ryan’s sample backpacking training plan.
• Remember to let us know at [email protected] if you want a more in-depth episode!

If You Have Six Hours a Week to Train, Do This

• Day 1 – 1 hour of high aerobic (within 5 bpm of aerobic threshold, AeT)
• Day 2 – 20 min core resistance, 40 min general strength resistance (focus on quads, glutes), stay below AeT
• Day 3 – rest
• Day 4 – 1 hour of high aerobic
• Day 5 – 20 min core, 40 min general strength (stay below AeT)
• Day 6 – 2-hour fast hike with elevation (stay between AeT minus 30 and AeT)
• Day 7 – rest

Ryan’s Basic Intermittent Fasting Protocol

• Fasting days: 20 hour fast, 4 hour eating period (start the night before after dinner, end mid-afternoon)
• Fast “about” every other day
• Training on fasting days: strength/resistance morning before breaking fast
• Training on non-fasting days: high aerobic, short or long duration
• Short, low aerobic – either fasting or non-fasting days

Suggested Training Resources

• Ryan’s backpacking fitness program is based in part on the books by House, Johnston, and Jornet: Training for the New Alpinism and Training for the Uphill Athlete.
• Ryan monitors his training with a powerful outdoor fitness watch (here’s our pick for a less expensive, lighter and smaller model that does most of the same things) that integrates with software that helps prevent overtraining.

Feedback, Questions, Tips?

• Submit them to [email protected] or Twitter and get featured on our next podcast!

Credits

• Backpacking Light – Executive Producer
• Ryan Jordan – Director and Host
• Andrew Marshall – Producer, Host, and Editor
• Look for Me in the Mountains – Music
  • Written by: Chris Cunningham and Ryan Jordan
  • Performed by: Chris Cunningham (acoustic guitar, lead and harmony vocals, harmonica), Chad Langford (upright bass), and Tom Murphy (mandolin).
  • Produced by: Basecamp Studios in Bozeman, Montana

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Contact

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