TRAINING PROGRAM

This trip is physically demanding and we cannot over emphasize the importance of physical conditioning. We suggest you begin your training program at least two months prior to departure. While strength is important, endurance training should be your primary focus. Walking up hills and stair climbing are both excellent ways to condition your lower body.

Begin slowly, without the weight of a pack, eventually adding weight as you increase your training pace. Take a long hike (4-6 hours) several times with a weighted pack (40-60 lbs.) up and down hills or on small mountains (weight your pack with water containers and pour out the water before your descent to minimize knee stress). Supplement this activity with running, cycling, swimming, racquet sports, basketball, etc. for additional aerobic conditioning. If possible try to take at least two longer hikes of 6-10 hours with at least 3,000 feet of elevation gain. Several days before your departure you should rest and drink plenty of water.