trekking guide

If you are planning to join an Intrepid trekking challenge then please read the following notes on training and how to go about it.

getting fit

Getting yourself fit is all part of the challenge and one that you'll benefit from long after your trip is over. Many past participants have used the challenge event as motivation to really improve their long term health and fitness.

We strongly recommend that you undertake a training programme according to your level of fitness for at least four or five months leading up to the event. This will allow you to build your fitness steadily so that you will enjoy and complete the challenge with plenty of energy left over! It's as much about the mental preparation as well as the physical preparation. To avoid injury, don't leave training as an afterthought and START EARLY.

Walking is one of the most natural things we do and you may feel that you are already in good enough shape to take on the challenge. However, the challenge involves walking for many hours over successive days carrying a heavy day pack. Some events will involve climbing, what seems like, a never ending number of steep and uneven steps while others will be trekking over difficult terrain and at altitude.

Regular exercise at least 4 to 5 months prior to the Challenge with a gentle build up will ensure that you are in peak condition for taking on the Challenge.

taking control of your fitness and health

Be creative in your training goals and develop a weekly timetable showing how you can fit training into a busy lifestyle of work and family commitments as well as fundraising. Here are some ideas you can do to kick start your training timetable:

Get up an hour earlier and go for a walk before work
Walk to work or to the shops
Practice cycling up hills. This will help strengthen leg muscles and build endurance.
Train at lunch times
Park further away from work or
Opt to use stairs rather than the lift

Some of our participants put on a backpack at lunch time and run up and down their office stairs! Whatever works for you - give it a go.

At weekends involve your family in long walks or join a walking club. Speak to your charity to see if there is a group getting together for a weekend hike.

Plan a schedule and stick to it! It is hard to get going at first but once you start it becomes addictive especially after a few weeks when you start to notice an improvement and people compliment you on how healthy you look. Try and mix your training activities to make it fun and interesting such as alternating between fast and slow walking (see below) and doing other forms of exercise such as swimming, cycling or using a step machine at the gym. Set yourself small achievable targets to help make a difference.

Please consult your doctor prior to starting a training regime particularly if you have not done any exercise for a long period of time.

things to consider before you go walking

Ensure that you have a comfortable pair of walking boots. If your boots are new make sure that they are well worn in and comfortable before departure. Comfy boots are a must for happy feet!
The right socks are extremely important to avoid blisters. Some people wear 2 pairs to prevent this happening. Avoid synthetic socks as these promote sweating feet and blisters.
Keep your toenails short.
For some, the use of Vaseline rubbed on their feet can help prevent blisters. Always have a few blister pads handy in your backpack.
Most important: Take plenty of water with you. Drink little and often. If you feel thirsty whilst out walking your body is already in the early stages of dehydration. For longer walks, use sports drinks or electrolytes to replace lost body salts and help aid your recovery. A platypus-drinking bladder in the day pack is a good alternative to carrying a water bottle as it is on tap whenever you want a drink and keeps your hands free.
For longer walks get used to wearing your day pack and try out a walking pole when bush walking (many experienced walkers and past challengers swear by it).
At the beginning of each walk get into the habit of stretching for at least 10-15 minutes. Also do a 5-minute warm down at the end of a walk with gentle stretching of the calf and hamstring muscles. This will help your flexibility and help prevent injury. We list the most important stretches below. Don't over stretch as this could damage your muscles. Be cautious and ease yourself into it.

specific stretches

Hamstring stretch (back of thigh):

Cross your right foot over your left
Bend forward from your hips and keep your back straight and your hands pointing down towards your toes
Lean forward until your feel the stretch down the back of your left leg. Do not bounce
Hold for 20 seconds
Repeat with the other leg

Quadriceps stretch (front of thigh):

Standing on your left leg hold your right foot in your right hand behind your backside
Hold your stomach in and gently push your hips forward until you feel the stretch down your right thigh
Hold for 20 seconds
Repeat with the other leg

Calf stretch: Facing a wall and standing about a metre from it:

Place your right foot behind your left
Keep your right leg straight; bend your left and lean forward so that your back is in line with your right leg
Keep leaning until you feel the stretch down the back of your right calf
Hold for 20 seconds
Repeat with the other leg

trekking training

Start by taking short walks 2-3 times a week for at least 1-hour each time with the hiking boots you will be using for the trek. This will improve your aerobic fitness. After a few weeks, increase the pace so that you are breathing hard and able to speak only in short sentences. This is a good fat burner and improves lung capacity. You may not have walked on a regular basis for some time so you will benefit much more from taking several hour-long walks as opposed to one 3-4 hour walk per week.
Build up to regular longer walks of approximately 2-hour duration at least two to three times a week. When you are comfortable with completing a number of shorter walks each week, test yourself with a 3-5 hour walk over hilly terrain through bushland at the weekend. Remember to include a few rest stops and take water with you.
One month before the event you should be able to complete a training session of six or seven hours, including stops, without too much difficulty. In the last month it's important to do at least one long weekend hike of 15-20km each day across the most difficult terrain you can find within your area, (see your State's department of national and state parks).
During your training get used to carrying your day pack on long walks. On longer training walks be sure to take adequate fluids, some food and a basic first aid kit. Try using a walking pole. Remember to warm up by stretching before you start and after longer sessions remember to cool down with the same stretching routine.
In the last week - RECOVER.
Let your body and muscles rest in anticipation of the challenge. It is too late to start getting fit now if you have not already started.

Note: for people who are soon to be ex-couch potatoes it's important to plan a systematic approach to your fitness improvement and where available use a gym (the step machine is great for preparation - highly recommended from past participants!) Ask a fitness trainer to design an exercise programme for you. This can make a big difference and achieve amazing results. It is also very motivating for those who are not so self-disciplined.

possible walking programme

We have suggested 3 walking sessions a week with an alternative session like swimming or going to the gym 'SBG' (swim, bike, gym) in order to mix up your training. These can be early morning, lunch time or evening sessions. Fit a programme that suits your lifestyle and commitments. For some to train on a Friday or Sunday is sacrilege! Do what suits you.

week	mon	tues	wed	thurs	sat
1 - 4		1hr	SBG	1hr	1hr
5 - 8	1hr		1hr	SBG	2hrs
9 - 12	1-2hrs	SBG	1-2hrs		2-3hrs
13 - 18		1-2hrs	SBG	1-2hrs	6-7hrs
19 - 24	1-2hrs		1-2hrs	SBG	6-7hrs

legend: SBG: Swim/ Bike/ Gym (rowing, step machine, weights, spinning or any classes). In this session mix up your training and do it mid week or at the weekend either once or twice a week. See 'Other forms of exercise' below.

other forms of exercise

Mix up you training as much as possible through cross training; get out on your bike, go swimming or jogging or attend a few spinning classes at the gym. For the very keen consider doing a short weights programme for leg, neck and shoulder strengthening. These forms of exercise ensure that you are toning up all your muscle groups as well as burning off calories and building up your anaerobic fitness. Any work out will be of benefit so have fun doing it.

bush walking locations in victoria

There's nothing better than getting out into the bush for some serious walking with all the gear that you will be taking on the Challenge. Go with friends, family or ask the charity to organise a day out with your group. Some good locations include:

Lederderg Gorge
Sugarloaf Dam
Grampians National Park
Alpine National Park
1000 steps (very popular training location for the Great Wall Challenge - Dandenong Ranges)
Mornington Peninsula National Park
Point Nepean trail
Flinders Peak East West loop track
Bellarine Rail Trail
Wilson's Promontory

check out these websites for ideas:

www.visitvictoria.com or Parks Victoria www.parkweb.vic.gov.au where you can download maps of popular walking trails, national and state parks around Victoria.

If you want to meet like-minded people and make a weekend of training, have a look at organised group walks. Contact the Federation of Victoria Walking clubs: http://home.vicnet.net.au/~vicwalk/welcome.htm they publish an excellent booklet on bushwalking called 'Walksafe'

Suggestions for walking locations from other States and Territories are welcomed including training recommendations, hints or comments. Intrepid encourage you to share these by e-mailing us at: challenges@intrepidtravel.com. We would love to hear how you get on and share any tips that have helped you on the road to peak fitness.

Starting a training regime helps to make you feel really good about yourself! So get your boots on, get out there and get addicted.

happy training!

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