Welcome back!

The last two months I talked about route planning and required nutrition. This month I wanted to talk about training. When you are hiking around 100 miles over some very hilly terrain, training is important so that I reduce the risk of injury.

This month I am looking at my hike to make decisions on how to train properly.

Proper training for long-distance, hilly thru-hiking is crucial. Not only for enhancing endurance but also for safeguarding against the potential adversities brought on by elevation changes. These elevation shifts can exert significant stress on an individual's joints, particularly the knees and ankles, which bear the brunt of the impact during ascents and descents. The repetitive strain from navigating varied terrains can lead to overuse injuries, such as tendinitis or stress fractures if the body isn't adequately prepared. I have experienced patellar tendinitis, which is located at the bottom of the kneecap, and it makes walking very uncomfortable.

Implementing a training regimen that focuses on strengthening the muscles around these critical joints can mitigate injury risks. Exercises like squats, lunges, and calf raises, alongside incorporating activities that mimic the hiking experience, such as stair climbing or using an inclined treadmill, can be immensely beneficial. Additionally, engaging in balance and agility training can improve proprioception, helping hikers navigate uneven surfaces more confidently and safely.

I am working on walking with pack weight around where I live, which is pretty flat but it helps get my body used to the weight and the mileage. The next phase is to work on getting in the elevation changes.

Moreover, cardiovascular conditioning plays a pivotal role in preparing for the rigors of hilly thru-hiking. Building a strong aerobic base ensures that the body can efficiently supply oxygen to muscles over extended periods, which is vital for sustaining energy and recovery. Ultimately, a comprehensive approach to training that addresses strength, balance, and endurance is essential for anyone looking to undertake long-distance hilly thru-hiking, ensuring not only an enjoyable but also a safe adventure.

Here is some of the elevation changes I will be seeing on Isle Royale compared to some of my local trails. Most days on the trails will be over 600 feet of elevation and looking at the trails it is steep at times.

Lane Cove Trail elevation changes

I will be going from the right side of this diagram to the left side at the beginning of day two on the island, about 600 feet every day however they appear to be very steep when it happens which makes sense. If I go to the central part of Wisconsin, a two-hour drive for me I can do more similar terrain for training, near Rib Mountain Trails which means I have to plan these training hikes on the weekends. This graph represents 4.5 miles.

This is my elevation changes planned for day three trail I will be on for Chicken Bone to Hatchet Lake about 600 feet. This graph represents 8 Miles.

This is the Greenstone Trail that we will be on middle of the trip about 900 feet. This graph represents about 40 Miles.

High Cliff State Park trails – lime kiln, Indian mound and red bird trail loop about 200 feet. This graph represents 2.7 Miles.

The Rib Mountain Yellow Trail has a nice elevation change but as you can see it is nowhere near as steep. This graph represents 4.4 miles across.

Here is what my shake down hike on Lake Eleven in mid May looks like. It has more dramatic changes but for not as long or as steep as Isle Royale. This graph represents 15.5 miles across.

While I am doing my training, I am also still evaluating how to lighten my pack weight. I am currently looking at my clothes. In June, the weather can still be getting cold at night so I need to make sure my decisions account for that.

What areas of training would you be concerned about this this information?

Isle Royale Training Analysis