View Full Version : Training Plan
peacelovehappiness
10-12-2009, 21:53
My friends and I have planned a trip to the Grand Canyon in January. We are planning on a day to hike down, staying at Phantom Ranch, and a day to hike back up. I'm hoping someone can help me put together some sort of a training plan for between now and then. For two of them it will be there first big hiking experience. I'm wondering what sort of things we should do to train (we don't really have much elevation change around where we live), and how long/how often. Thanks in advance for any advice.
take-a-knee
10-12-2009, 21:57
My friends and I have planned a trip to the Grand Canyon in January. We are planning on a day to hike down, staying at Phantom Ranch, and a day to hike back up. I'm hoping someone can help me put together some sort of a training plan for between now and then. For two of them it will be there first big hiking experience. I'm wondering what sort of things we should do to train (we don't really have much elevation change around where we live), and how long/how often. Thanks in advance for any advice.
All you need to know:
www.crossfit.com
modiyooch
10-12-2009, 22:42
When I hiked that hike, we started out in 95 degree temps and returned to snow within 36 hours. We also woke to rain. We had pitched a tent. This was the month of May; not Jan. My three children hiked with us.
Can you find some stadium steps to walk? Seems to me that would be a good way to train for hauling your pack down and up again. Another thing you could do is hike to get your groceries or do your laundry. Carry your clothes or groceries in your pack. Try to pick a route that takes you up and over an overpass. Good luck!
Excellent that you want to have some basic fitness for getting in shape. Too many people ignore this basic facet of hiking.
There are many good ideas for getting in shape with various pluses and minuses depending upon your goal, your time and just plain ole what you enjoy doing.
Here's an article on WB that may help:
http://www.whiteblaze.net/forum/showthread.php?p=184425#post184425
garlic08
10-13-2009, 18:10
When I hiked that route, it was the descent that hurt me more than the climb back up. The lower leg muscles got a workout on the steep descent and steps. I second the staircase idea. Every chance you get to climb a highrise staircase, do it, several times, and do not take the elevator down.
Crossfit is an excellent system, too. I remember some great squat thrusts and exercises with chairs and weights, great for leg and ankle strength and stability.
Grunt1973
10-13-2009, 18:24
I did a rim to rim with side trips in one day in May 2008. We started training in January. I did spin class 2-3 times per week and a stairmaster workout one day a week. I did weight training on the off days. We hiked a minimum 3 hours with day packs once a week and went long once a month. We stretched it out to over 20 miles before the trip. The trip took under 12 hours. Yeah, we had day packs, but I came home and got a hip replacement! Phenomenal trip. I wish I had taken the time to "smell the roses" and stayed at Phantom too. Magnificent scenery. Enjoy.:)
I hiked the Grand Canyon with my son and Daughter in law last May.
Somethings for you...
1. You need a backcountry permit from NPS to spend the night in Bright Angel CG. This can be tough to get so make sur eyou try early.
2. Can be done in the 2 days as you suggest but I recommned going down South Kabib trail on day 1 and overnight at Bright Angel CG. Hike up to Indian Springs Day 2. Use the time in the afternoon to walk out to the Tonto Plateu to the overlook.
3. Hike out day 3.
4. You must be ready for the altitude if your coming from sea level. South Rim is at 7000 ft! You will be winded coming up.
5. Work out - walk alot. I was doing 6 miles a day and hiking about 3-4 hours up a mountian on weekends.
6. Take plenty of water - non-available on the South kabib. Bright Angel Trail has water at severeal spots. CG's have plenty of water.
7. Wasn't prepared for the steps that appear at random heights and distances so it is not just a hike up the hill.
8. Most incredible hike I have done yet!
9. Walk alot and probably do some wind sprints for your lung capacity.
take-a-knee
10-13-2009, 23:07
Can you find some stadium steps to walk? Seems to me that would be a good way to train for hauling your pack down and up again. Another thing you could do is hike to get your groceries or do your laundry. Carry your clothes or groceries in your pack. Try to pick a route that takes you up and over an overpass. Good luck!
Or one of these:
http://www.atlasfitnesssystems.com/stpt70st.html
Train on one of these 2 or 3 days/wk, do 400m sprints, kettlebell swings and body weight deadlifts twice weekly (one workout of each, IE sprints/deads and sprints/swings on alternating days from the stepmill.
All you need to know:
www.crossfit.com (http://www.crossfit.com)
Agreed, or try P90x (available on line at beachbody.com or at Costco) or Body-for-Life. All are good all-around fitness programs, and all-around fit is all you need. Actually, it's more than you need, but you'll never regret getting in great shape.