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More Training Info > Preparing to Hike the Pacific Crest Trail

Preparing to Hike the Pacific Crest Trail:

Excerpts from the E-book



From Cardiovascular Training on the Importance of Specificity:

Choose activities that work the hiking muscles in the same way, such as (in order, most specific to least): 1) hiking on varied terrain, 2) walking up and down hills, 3) climbing and descending stairs, 4) walking on an incline treadmill, 5) exercising on a revolving staircase (known as a step mill), 6) training on an elliptical fitness cross-trainer (referred to herein as EFX), 7) training on a stairmaster, or 8) taking part in step aerobics classes.

From Pack Weight:

The backpacker who anticipates carrying 35# for a week-long segment of the PCT should be able to carry 35# for 2,800� gain and loss over 12 miles in 5-6 hours. By taking that goal weight and working backward over the 12-week cardiovascular program, hikes during weeks 5-8 might be with 25# and during weeks 1-4 might be as light as 15#.

From 5 Strength Training Tips:

5. Select 6 to 10 exercises per workout. Number of sets per exercise will vary according to what phase of training you are in, but will range anywhere from 2 to 4 sets, and the number of repetitions you complete also will vary, from 8 to 20 repetitions, depending on whether you are doing a strength phase (heavier weights, fewer reps, more sets) or endurance phase (lighter weights, more reps, fewer sets.)

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