SPECIALIST walking operator Tasmanian Expeditions has launched a six-month training guide for travellers planning to undertake a walk in the Tasmanian wilderness.
The company, a division of World Expeditions, offers a full range of Tasmanian walking holidays, from gourmet walking tours to the most challenging bushwalking expeditions.
Oscar Bedford guides hundreds of travellers around the state's wilderness areas each year and says the more time you put into trek training in the months leading up to your trip, the more you will enjoy the experience.
"Trek training is more than just walking; it's preparing the body for the increased intensity of undulation, terrain, pack weight, kilometres walked and overall endurance," he said.
The training guide has been developed with a moderately graded trek in mind, such as the Overland Track or the Walls of Jerusalem Circuit.
Six months out
If you have limited experience trekking long distances, it is recommended you slowly condition your body to walking from six months out. Start with a simple physical preparation regime like walking three to four days a week on level ground, up to 40 minutes at a time. Consider walking to the shops, short bushwalks or coastal walks during the week and on weekends.
Five months out
Maintain walking three to four days a week, but start to include hills and stairs. To condition your body to some of the steep hills you may experience on your trek, choose hills that are steep or have a higher incline. It is also a good idea to begin walking on uneven grass or rocky paths to help you get used to uneven surfaces. This terrain can be slightly more difficult than a concrete footpath, but it will help you strengthen the muscles of your lower limbs. Walk for a minimum of one hour at a faster pace than you're accustomed to.
Moderately graded adventures require you to carry a full pack up to 18kg, so during your training you will need to prepare your core and back to carry your pack. Introduce core-building exercises, such as sit ups or planks, and carry a light backpack with you on these walks.
Four months out
If you live near the coast, start to walk along the beach. Do not walk along the hard, compact sand close to the water's edge, but seek out the loose, soft sand away from the water. This sand mimics muddy tracks and strengthens your leg muscles. Carry your backpack while walking and increase your walking time to 1.5 hours.
Three months out
Increase your walking routine to five days a week and walk for a minimum of 1.5 hours each time. You should aim to increase the weight of your backpack by 0.5kg every week, and try to find steeper hills and stairs to increase the difficulty level. When walking up stairs, alternate between single steps and double steps to condition you for uneven stairs and surfaces.
Two months out
By now you should be accustomed to walking on all terrain, including steep hills and stairs, uneven surfaces and soft sand. Increase your walking duration to 2-3 hours every day for the entire week (even if it rains!). By doing this, you are mentally preparing for your multi-day walk. The hardest part of a multi-day trek is not any individual day's walk, but knowing you have to wake up the next day and do it again, so it's important to prepare yourself mentally for this. Add weight to your backpack until it weighs between 18-20kg. The aim is to exceed the weight you intend to carry during the actual trek.
While training, use the hiking boots and gear you will use during the real trek. This will help you ascertain whether they are the right fit, whether they give you blisters, and if you need other socks or shoe inserts to add comfort where possible. You should have a hydration system in place, whether it is three 1-litre water bottles, or a camel back system. Practice drinking as you walk.
One month out
Continue with your training but reduce the intensity to avoid a burnout - the last thing you want to do is get an injury a week into the trek! In the week before your trek, drop back to some light walking with occasional hill climbing - but don't be too hard on yourself. Reduce your alcohol intake one week before the trek as it impairs your performance (set that aside for you celebratory dinner after you complete the trek!).
