Physical Conditioning - Double H - Philmont

[eagle54]

I sure would like suggestions as to getting in top knotch shape for taking on the Double H terrain.

 

The little conditioning I have done as made me well aware that most of my activities are sedimentary in nature.

 

The information we have received pushes preparation using a full pack.

[purcelce]

1. Get into a regular exercise program, minimum of three times a week.

 

2. Do several hikes with a full pack.

 

If you now carry a few extra pounds now, you will lose them before and during your trek.

 

 

[eagle54]

There is a reality - aiming high produces growth in physical conditioning.

 

Brain storming - - that preparing for a high adventure trek covers most of the merit badge requirements for personal fitness, personal management, hiking and backpacking merit badges.

 

Physical conditioning is tough. No pain no gain.

It is the wind sprints at the end of football practice.

Reaching the what seems the limit of our endurance, pushing the limits somewhere experiencing the second, third wind.

 

What suggestions do you have as to incorporating, sit-ups, pull ups into a program getting ready to take on the mountains of New Mexico located at Double H.

 

All this is a stimulation to push away from the dinner table, do timed situps, push ups, pull ups etc.

 

 

 

[dozer]

In training for that type of activity, no sit-ups, pull-ups or treadmills will replace hiking with your loaded pack.

A SM I know goes every year, he hikes 3 miles a day with full pack,gets back home and bikes for another 5 miles.

GOOD LUCK and have fun Alan

[Mike F]

Backpacking preparation should include a combination of aerobic (cardio-vascular) and anaerobic (strength) training for max efficiency of your training time.

 

Aerobic:

Builds up the heart and lungs and increases your bodys efficiency at taking in and using oxygen. (Even exercising at sea-level will help you when you get to altitude.)

This includes about any exercise that gets your heart rate into your training range and keeps it there for an extended period of time. Thats about 120-160 bpm for most of us. (Consult your doctor before starting.) Activities include jogging, running, biking, stair-stepper/climbing, lap swimming, jazzercise, etc. Steady pumping for at least 30 minutes try to build up to an hour or more.

To speed up your steady jogging speed, occasionally do some sprints. Warm up for a while (5-20 minutes) first, then try sprinting a block, followed by slow jog for a block, then do it again. And again. After a few sessions, youll find your comfortable, steady jogging speed picking up.

Dont always do the same exercise they all use slightly different muscles and can lead to boredom (if you don't like this stuff).

Start of by taking a day off between sessions, but build up so you can go 5-6 days in a row. (You dont get a day off on the trail and have to get the system used to constant pounding.)

Vitamin M (Motrin) will be your friend - along with the anti-oxidant vitamins of your choice. And a cup or two of fresh brewed tea.

My goal is to be running 6-10 miles at a time with an 8-minute/mile pace by the time I go.

 

Strength:

Do these to tone and add muscle mass especially to legs, but dont neglect the rest.

These need to be done right to prevent injury. If youre not familiar with them, get some help or do some research. Form is more important than weight.

If you have access to a gym, standard squats are the best all around. Free-bar is best, but squat/leg-press machines better than nothing. If you dont have access to gym, hold anything heavy in hands or try loaded backpack (loosen or dont use waist belt if it impedes squat motion). For squats, go for weight where you can complete 20 repetitions with solid effort. Wait 2 minutes and do it again. And again. That will get the quads talking to you.

Another very good one is lunges. (These need to be done right to prevent injury, but too hard to explain in words. If you dont know, get help.) Great exercise for the quads (front of upper leg) and glutes (as in gluteus maximus you know what I mean).

Calf raises a VERY important one for building strength and endurance in calf muscles. You can make a simple exercise device with a few pieces of 2x4 a long one sitting across to shorter ones fastened crossways at each end. This gives you about a 3 inch lift. Stand on bar with forward part of foot on the board. Lower the heels to floor touch lightly then slowly raise the heels as high as you can and count to 3, then lower slowly and do again. After you get used to doing it with both feet, try putting all your weight on one. Or add some weights as simple as holding a couple of gallon jugs of water. Or how about that loaded pack? (Hip-belt OK here.) Do sets of 20 repetitions.

Sit-ups (or crunches) for trunk stability.

Push-ups and pull-downs for upper body strength.

 

Dont forget to stretch after a short warm-up and after youre done.

 

If this is all new to your body, start out with little or no weight and fewer repetitions. Build up as you are able. Wait another day if somethings hurting its not yet ready for more abuse. But dont wait any longer than you must because your body needs to get ready for daily abuse on the trail.

 

If youre unsure about this kind of exercise program, consider joining a local YMCA for a few months. They have trainers that can get you started on the right track. Considering how much money youre already spending on the trip, this little bit more will make a huge difference in the fun you have. As advisors, we worry a lot about the condition of the scouts in our crew, but 80-90% of crews are held back by adults, not scouts.

 

Finally, try to get at least 8-9 hours of sleep every night. This is the most neglected step, but the body heals and builds new muscle best during sleep.

 

Your body will complain over a period of time as you get started with this, but it will complain a lot louder if your conditioning program starts on Day 1 of the trail

 

As you're grinding out the miles, keep thinking about the cool mountain air and the view from the top of the highest mountain around. You're almost there! It's worth every minute!!

 

[eagle54]

It is said that confession is good for the soul, I acknowledge that I can come with a lot more reasons than reasons to do.

 

The part of Scout where a member of the Boy Scouts of America we promise to keep ourselves physically strong.

 

Battling allegories the last two weeks, Ity has been mental struggle to exercise.

 

It is amazing if am physically strong I am also mentally awake, more power to do those pleasing to God.l

 

Does anyone have any suggestions how to keep on keeping where dealing with allergies etc.

 

 

[EagleInKY]

eagle54 - As a fellow allergy sufferer, I "feel your pain". Now, may I remind you that I'm not a doctor, nor do I play on on TV. I now realize the dangers of ignoring allergies, so I encourage you to get them checked out.

I've dealt with allergies my whole life. I've done the allergy shot thing a time or two. It never did much for me. I was pretty much a pill-popper. When I got conjested, I took some drugs.

I had noticed - over time - that I didn't have the stamina that I once did. Hiking took the wind out of me. Swimming was difficult. I barely passed the Swimmer's test at Webelos Resident Camp two years ago. After it, I nearly passed out walking back to the campsite.

I came home from WRC two years ago totally exhausted. I was concerned about my health, and whether I could go on being a Scout Leader. That evening, while laying in bed, I had what I can only describe as a severe asthma-like attack. My breathing totally shut down. For about a minute, I could not get any air. I literally thought I was going to die right there in front of my wife and kids. I eventually got my breath (I won't go into all the gory details). But I went on to have seven more attacks over the next few weeks.

After some ER visits, numerous tests, and a variety of specialists, we finally figured it out. What I didn't realize was that I had another condition agrevating my allergies. It seems that while I inherited allergies from my mother's side of the family, I got this thing called acid reflux from my dad's side. I knew my dad had it, and I knew my daughter had it, but I didn't realize the symptoms in myself. They often appear to be allergy-like (coughing, tightness in chest, etc.). So I always assumed it was allergies.

The two problems (allergies & acid reflux) aggrevated each other to the point that my resperatory system essentially locked up. Now I am on acid reflux medication along with weekly allergy shots. I also take daily meds for allergies & asthma. I've curtailed the meds as much as I can, but hope to eventually cut back even more. But, I'm happy to say I haven't had an attack in over 14 months.

Why do I write this big long story. Simply put, your description of yourself reminds me of myself just a couple of years ago. I encourage you to go to an allergy specialist and see if they can find the source of your problem. Allergies are no fun for those of us who enjoy the outdoors. They can also be very dangerous.

Best of luck to you.

[Eagle74]

Good advice above, re: allergies. You need to be working with an allergist, especially when undertaking a conditioning program preparing for the goal of participating in a strenuous physical activity.

 

Before I suggest some conditioning ideas, do you have access to a fitness facility with a range of equipment? What does the facility have in the way of track, swimming, etc.? Or are you wanting to do a conditioning program from your home? If I know what's available to you, I can be short with my suggestions.

[ScouterPaul]

eagle54

 

The advice you received from Philmont was probably the best you will recieve. Training needs to be activity specific. If you are going to swim the mile during summercamp you get ready by swimming, if you are going to run a marathon you get ready by running, if you are going to backpack 100 miles you get ready by backpacking.

 

Regarding your allergies you should be able to maintain an agressive training schedule with only mild discomfort. Asthma is a different problem. I suffer from mild to severe allergies and have run 18 marathons and 5 ultra marathons with little problem. I used to take medication to help but have found that I like to be drug free.

[eagle54]

Thanks for great advice and encouragement.

 

This physical conondition to me is not eassy. It reminds me that we are called to walk the talk. To me it flat easy to watch the TV instead of physical conditng (Physical Training). Do you find that when you do push away from adictive power of the TV you are walking the talk of physical strong, mentally awake, and morally straight.

 

At this early hour I am the one who has to take the first step.

 

We can encourage each other but it "I"- - On my honor I will do my best to do my duty to God and Country.

 

Do you agree that when the pressure of life we are tempted to stop physical conditioning - - ?

 

I remember that "Jim Fix" who along with a long of other folks started the "running craze after he died it became know that he had heart problemes but he ran in spite of it.

 

Too many times I saw the scout with less ability obtain eagle while the kid that the lst ranks came easy did not make to eagle.

 

To use a biblical phase how do we stimulate one another to good deeds - helping others at all time - not forshaking the gathering together as is the habit of some.

 

My joy when the stomach does not get in my way when I look for my toes.

 

Again thanks for your words of encouragement.

 

 

 

 

 

[eagle54]

While I was walking by myself this morning, it was tough to get started but is aeobic effort of gettinjg to the top of the hill.

 

Do you have any suggestions to turn the TV off and excercise the body.

 

 

[Chippewa29]

I've coached endurance athletes for years and would like to offer a couple of cents worth of experience. First of all, Jim Fixx, who wrote the book on running in the 1970's, died of a heart attack at the age of 54. He was the first male in his family history to live beyond the age of 44. A year or two ago, I saw an interview with his son, who claims that shortly before his death, his father commented about how his running had added ten years to his life (to that point). If Jim Fixx had not been a runner, he probably would have died in his early- to mid-40's like his ancestors.

 

As far as getting ready for a backpacking trip, one major component not mentioned yet is occasionally (once every week or two) depleting the body of its glycocen stores. After they are completed, they kick into overdrive to replace the lost glycocen (this is during recovery). For example, if you have ten units of glycocen and then deplete them, when your body recovers, you'll have 11 units to replace it and thus, more endurance. The glycocen depletion takes at least 1-2 hours of continuous activity. If you want to fit this for backpacking, I would carry a pack and go hiking for at least an hour. Eventually, build up to 2-3 hours of hiking nonstop (no rest breaks) to get your body used to being depleted. When you go to Philmont, you'll be taking rest breaks every 30-60 minutes. If your body is only used to going for an hour, then resting for the rest of the day, you are in trouble. If your body is used to going 2-3 hours at a time, then getting a rest every hour will leave you plenty in reserve for the rest of the day.

 

In regards to the idea of lunges: they are great, but you need to make sure you knee stays at least 90 degrees or more (less than 90 degrees causes undo stress). Also, do let you knee go in front of your toes.

 

If you have any more questions, feel free to email me.

[Plumber1]

I just found this site and I'm Psyched already.

 

One thing that I haven't seen mentioned here is the effect of the elevation on the hikers. I am from Colorado Springs (6800 Ft.) and went DOWN to Philmont last year. Our trekers had done lots of hikes with packs but they were in only average condition. When we hit Philmont our guys felt like supermen because they outhiked guys from the flatlands. The reason was we are used to the lack of oxygen!

 

I can't stress just DOING IT to get in shape for the Double H. Walk, Hike, bike...any and everything to get your legs and lungs in shape. Whomever mentioned doing both Cardio & strength conditiong was 100% right. A 45 - 50 pound pack weighs about 100 pounds by the end of a long hike, uphill all the way. (or so it seemed to me ;-)

 

The other thing is that it is high AND DRY. If you are from a humid place then the dryness may mess with your sinuses. You need to stress hydration with your crews.

 

Good luck to all. We just got our notification for '05. I look foward to your post trek posts for any info we can glean.

 

Joe

[eagle54]

Our troop from Fort Worth, Texas went to Spanish Peaks. I did not go with part of the troop which climbed the east Spanish Peak. But coming to a altitude of 7000 I felt the effects of the increased altitude. My son was married in Breckenridge Colo. and I felt the effects of the altitude there.

 

Each day - - God in his old and new testaments-wants us to keep ourselves strong, mentally awake and morally straight.

 

It is lot easier to type on this keyboard than to put on pack and walk with pack's load for 1 to 2 miles. But typing is a good way to communicate that aerobic exercise makes me a lot physically strong.

 

The other posts have encouraged me to set high goals in physical conditioning.