Preparation Part 2

So what will April bring for me.


My strength and fitness should be much improved by now as it will have been more than 12 months of training.  My physique is already drastically changed so I can see myself having to get some smaller gear before I leave.  What will I do in April to keep the fire burning without burning myself out.

I think I will be itching to hike!

Another 4 day trek will be in order before the snow comes.



So I will keep my training up and get a couple days hiking in.  On this trip we will try out some new gear we have bought since our last trek.  I know Tim Marsden is hanging out to try a Hiking hammock he has bought which will drastically reduce his pack weight and get him off the ground during the rainy nights of November.

We will also hope to redefine our food requirements.  Last trip we had too much volume for dinners, this is another area we hope to reduce our pack weight and really work to get right before we leave.



MAY 2012

With the change of month should come the change in weather.  May and June are going to be cooking months.  Megan & I have been looking into hiking recipes but it has just been to hot during the summer to get the dehydrator running all day and night working out recipes.  So with the cooler weather I really want to work out a schedule of food between what Megan & I have discovered and what Tim & I are willing to eat, that will provide us with enough energy to get through the big days/weeks without having to carry volumes of food.

From a fitness point of view I think that it will be much of the same for May & June.  Not going to change things too much.  Will keep my eye out for a race or contest or something challenging to set my sights on.


JULY 2012

Bring on the snow.  Although we do not expect snow during our November 2012 Trek of the AAWT it has been known to snow and we will need to be prepared for it if so.  I have been speaking to some friends who run the local ski mountain outside Melbourne and they are asking around on the mountain to see if anyone of their staff is interested in doing a 3 day- 2 night winter trek.  This will really test out my gear and give me some understanding of what emergency measure I may need to think about.



August 2012

Well we will be really set by now to get out there.  By August I will want to be a my goal body fat percentage & fitness level.  What I will start to think about is maintaining those levels but improving my pack fitness.  At this stage I know I can run to my office in 34minutes so it should only take 1hr or so to walk with full pack.  I plan to do a full pack walk to and from my office per week through August to make sure my back and shoulders build up some resistance and also to play around with my packing methods.  I noticed last years hike of the AAWT sections that I did better on day 2 & 3 because I had packed my bag much better.

September 2012

September I will turn 33 - I will post detailed lists of the gear I will need you all to buy me so that I can do my November AAWT end to ender! Kidding but I do expect to update some of the gear or changeover some of the gear in my pack with Birthday gifts, new socks & jocks at a minimum.....

Again, all the time maintaining my fitness.

I will also experiment with food drop containers - size, construction method etc..... I don't want us to get to our drops and find that the bugs have eaten our next 7 days worth of food.  So I plan on putting a bucket out on the trail where our first drop will be and going back at the end of September to see how it all faired.  Is the cheese too sweaty for our liking, has the containers held up... has moisture got in etc.   Just a little test run.

October 2012

Well, maintaining my goal fitness as per the last couple months but also spending a lot of time with my wife & kids.  By October I want everything to be organised.  Evert "T" crossed and accounted for.  We will be away from each other for 38 days except for the 1 day at Mt Hotham when we meet on the track for a rest day.  I expect there will be daddy daughter nights with my Bailey and maybe Juddy Boy as well.  There will have to be a couple diners with Megan to make sure she feels loved and appreciated..... Andie will be a baby still so she will tag along but nothing special planned with her.

October I will also be completing tasks at work to make sure my absence has minimal impact on our project & cash flows.



November 2012

Hello the Australian Alps Walking Track.

Build up - Preparation

With the New Year has come a mix of thoughts and emotions.  I have not made an New Years resolutions as I have so many goals already in place that there really is little room for more.

Being 2012 I now feel like I need to really prepare for the hike more seriously, more diligently, more thoroughly.  I need to be fitter, smarter, and healthier then 2011, I need to be more focused on my goals.

Speaking with my personal trainer - Marcus Bourne of M power Personal Fitness - Marcus suggested that I create a calendar of goals so that I can map out what objectives I need to achieve in preparation for my departure.

For those of you who are local, I invite you as often as possible to join me in training.  Receiving your encouragement and support through your participation in some training has to this point been motivating and I look forward to having fun training with you all at some stage this year.

Here is the "Game plan"

February

We will welcome our 3rd child this week so training and personal goals will take a back seat to being a father.  We look forward to welcoming "Andie Grace Belanger" on February 1 via C-section surgery.
February really becomes a month of maintaining my current condition.

This will consist of 3 gym sessions a week to continue to build a solid core strength and muscle conditioning.  Although "big"muscles aren't required for hiking I do believe in having an overall strong physique as you never know when it will come in handy.  In my trip with Dad "Wow! What an Eye opener" see past article.  We came to a section which had our weight sliding downward left across a small cliff.  Unfortunately for Dad, the humidity had got to him and he fell upside down pack and all and was perched in a couple branches inches from falling 10 metres down a cliff into a fairly dry creek bed.  Knowing that I am able to pull him & his pack up quickly and safely if worth carrying a couple extra kilos of muscle.

I will continue to ride my bicycle about 100km each week which has become easier now that I have sold my car..... I partially sold it so that I am forced to ride or run to work or other venues and force myself to train more during a standard business day.

I want to increase my running kilometres from about 15km per week up to about 25km per week.

And of course as always I need to watch my food.  It seems every week I learn something new about the food I'm eating.  Whether its a new tasty recipe, or that a certain food no longer agrees with my digestive process.  I guess I'm more aware these days.

In 3 weeks I have a weigh in and body fat test with Marcus Bourne and my goal is to for the first time in my life have less than 11% body fat.  Let me say that at 11% that is still the healthiest I have ever been.
My goal before my departure is to get down to about 8 or 9 % body fat.

I will also mention that this month as part of training I will be running the "Richard Rancie memorial run" around the "Tan" in Melbourne.  This is an annual event to remember a friend who died about 4 Christmas' ago.  See you local fellas there!

March

I do not plan on changing much about my personal fitness through the coming months.  I will still continue with 3 gym sessions per week of which 1 every 2 weeks with be a tough session with Marcus Bourne.  He always gets 110% out of me each work out.  I physically cannot do anymore by the time the session is over.

I will continue with my 100km approximately of bike riding per week but I will increase my running kilometres from 25km to 40km per week.

Part of preparation which I haven't really touched on but is a given for anyone doing this much exercise and planning on achieving any athletic achievement is the "mental toughness" required to succeed.  Tim Marsden & I know the Australian Alps Walking Track will throw up some challenges & we will have to be mentally fit to take them on and sort them out if we want to complete the track and do so with little errors.  In order to push my mental intensity and plan to participate in 2 fun events that will also be great endurance training for me mentally & physically.  First is the "Tough Bloke Challenge" which is an obstacle course with 15 obstacles set over a 6km trail.  This will be a light hit out early March in preparation for "Tough Mudder" which is 18 more difficult obstacles set over 20km and will no doubt test my mental & physical endurance.

These are the goals I have set for the next 2 months.  It would take people all day to ready the blog if I did the whole years goals in one segment so stay tuned for the rest of the goal setting schedule.

The itinerary for the AAWT

Well last night Tim Marsden & I sat down with the 50 or so maps that cover the entire Australian Alps Walking Track and the official trail book to work make a schedule for our adventure.

We also used Karen Cody's log sheets as a reference for the trip.

Some of the things we discussed were length of days, difficulty of days, what types of days do we have ahead of us or had just done.  Also at what stage of the journey we were at, are we concerned about starting off too hard before our bodies got into a grove or are we happy to push from day 1.  How many rest days do we want to have and where?  How do we feel about track conditions and how they may effect us.


The following is what we came up with as an itinerary for our adventure....

Camp to Camp	Distance	Difficulty of terrain
Day 01 Walhalla-Talbots Hut site	24.8	4
Day 02 Talbots Hut - Stronachs Camp	21.5	3
Day 03 Stronachs - Red Jacket	21.8	2
Day 04 Red Jacket - Black River	26	2
Day 05 Black R - Rumpff Saddle	14.9	1
Day 06 Rumpff Saddle - Low Saddle	17.5	2
Day 07 Low Saddle - E Barkly Rd	12.4	3
Day 08 E Barkly Rd - Chester Yd	15.3	2
Day 9 Chester Yd - Mt Speculation	17.7	3
Day 10 Mt Spec  - Viking Saddle	9.7	3
Day 11 Viking Saddle - Barry Saddle	6	1
Day 12 Barry Saddle - twins track	23.9	4
Day 13 Twins -  Diamatina's Hut	23	4
REST DAY WT FAMILIES AT HOTHAM	0	0
Day 15 Diamantina H - Cope H	23.3	4
Day 16 Cope H - Tspur River junction	19.7	5
Day 17 Tspur - Mt Bogong -Cleve Cole	12.1	4
Day 18 Cleve Cole H - Mt Willis H	18.6	3
Day 19 Mt Wills H - Gill Creek Camp	12.3	1
Day 20 Gill Creek Camp - Mitta Mitta R	13.8	5
Day 21 Mitta Mitta R - Beloka R	16.2	2
Day 22 Beloka R - Buenba Ck	19.6	3
Day 23 Buenba Ck - Buckwong Ck	18.3	3
Day 24 Buckwong Ck - Limestone Ck	15.9	3
Day 25 Limestone Ck - Cowombat Flat	21.9	2
Day 26 Cowombat Flat - Cascade FT	21.6	5
Day 27 Cascade FT - Dead Horse Gap	20.7	5
Day 28 DHG - N Mt Twynum	20.2	4
Day 29 N Mt Twynum - Whites R H	14.5	2
Day 30 Whites R H - O'Keefe H	30.6	5
Day 31 O'Keefe H - Happy H	26.4	5
Day 32 Happy H - 4 Mile H	14.5	3
Day 33 4 Mile H - Witses H	20.3	4
Day 34 Witses H - Hainsorth H	22.3	4
Day 35 Hainsworth H - Dunn's Flat	23.7	4
Day 36 Dunn's Flat - Orroral R	22.4	3
Day 37 Orroral R - Namadgi Info Centre	21.9	4

We do expect to have one other day of rest for either recovery or poor weather so we are actually allocating 38 days for the journey.

We are going to try and find a way so that everyone can follow our progress online.  We have a couple products to look into so will keep you all posted.

Product review - OR Sunrunner cap

So my last article was about Christmas and how it is useful to top up your pack.  I haven't done  product review really at all so here goes my first attempt at one......


Outdoor Research Sun runner cap




This versatile hat has a removable, adjustable skirt that gives shelter from harsh rays or can be removed when you just need ball cap coverage.  The lightweight fabric provides a UPF 30+ sun protection.  Mesh side panels let air flow over the sides of your head.


I am not a big fan of wearing head gear when hiking, I like to feel the air on my head.  Having a hat on my head seems to be a barrier between me an nature, I feel cheated like I am unable to breath in the full freshness of the air around me with one on.  But of course there is the practical side of wearing a hat that it keeps sweat from dripping down into my face, protects my face and in this case neck from the elements which on hot days will no doubt make the trek less pleasurable.

I've been wearing my new outdoor research sun runner not only on my morning 4.2km runs but for much of my physical training and really any outdoor activity, cutting grass and washing the car included.  Its really lightweight which makes it almost unnoticeable.  The brim is not thick and heavy but instead very lightweight and pliable.

During my first couple runs I put the breathability to the test.  In the past I have found wearing a hat has increased the amount I sweat.  I could take my old caps off and I would feel a rush of cool air hitting my heated head.  This was not the case when I took of the sun runner.  There was no temperature change when removing the cap which to me says the vents are keeping my cool not adding to my temperature and sweat.

The featured removable neck and face protection are easy to attach and remove while on the move but does increase the heat retention around my face when clipped up.  That being said when hiking I do not believe it will have such a noticeable increase as I will not be working as hard as when I do my runs.

Take a moment to hear direct from the staff at Outdoor research about their product.

Christmas is great for gear

With time off work for the holidays its been great to spend time with the family but its also been great to spend some time training.  How often is the holiday season a time for excessive eating, sweets and drinks.

This year has been different.  We all got gastro! So we have not been eating like made but that being said I have taken the opportunity to do a lot of cardiovascular training.  Everyday has been a good day for a run and 8-10km has made my holiday training not excessive but very fulfilling.

Of course with Christmas comes the opportunity to ask for stuff, and what a score this year.  I received 2 items which I'm very excited to get out and use.

On returning last month from the 4 day hike from Red Jacket to Rumpff Saddle I was able to reflect on what changes I could make in my gear.  Weights, quantities, packaging.  On reflecting on some of the reasons we got lost coming out of Black River I feel like one of the reasons we did get lost was our fear of taking off our packs to get out our assets, maps, compass, GPS etc.  I feel like we avoided for as long as possible getting these items out because of the hassle of taking off our 20kilo packs and knowing we'd have to put them back on a couple minutes later.  So gift 1 will address this.

The Black Wolf Oasis II bum bag (fanny pack) is going to be great for our adventure across the Australian Alps walking track.  






Product specs are as follows.

• Bungee System
• Padded Waist Strap
• Waterproof zip

With sufficient room for maps, compass, GPS and even some snacks & first aid I have no doubt this is going to complement the rest of my pack gear really well.




I may replace the 2 plastic water bottles included for my metal purifying lid bottles but beyond that its just perfect.  Will have to get out in the new year for a couple days with Tim and the boys and test the new addition.






My second gift that will be coming with me on the Australian Alps Walking Track is from Outdoor research.  This to me looks like the bast headwear I could have asked for for the trail.

This versatile hat has a removable. adjustable skirt that gives you shelter from harsh rays or can be removed when you just need ball-cap coverage.  The lightweight fabric provides UPF 30+ sun protection.  Mesh side panels let air flow over the sides of your head.

I'm not a fan of hats when on the trail due to the heat retention but I'm confident this will be a lightweight option that will protect me without adding to trail issues.  Again, can't wait to get out and try it on the trail.





Christmas only comes once a year and man have I used it to my best advantage.  Thank you to family that located and presented the gifts to me and thank you for supporting my adventures.

Stretching for Hikers

Stretching and hiking

While some of us are good at stretching at the gym or before and after a run, we often forget to stretch before hiking, climbing, or just as part of the daily routine. It’s important to maintain a stretching program year round in order to remain supple and agile due to conditions you encounter outdoors like stepping on and over logs, uneven and steep ground, rocks, river crossings, boulders, and twisting and reaching in unnatural positions to find holds.

Stretching before, after and even throughout the day on occasions when you start to feel leg weary are good ways of helping you get through a days hike and also to reduce soreness that may incur.

Try these stretches designed for hikers, backpackers, and mountaineers at home and at the trailhead keeping the following tips in mind:

• Hold each stretch for a minimum of 20-30 seconds, doing 2-3 reps on each side. If a stretch feels
tighter in specific areas, it is beneficial to stretch those muscles 2-3 times per day.

• Stretch to the point that you feel a good stretch, not pain.

• Make sure that your core muscles are kept tight to help maintain good posture: this ensures that you
are targeting the intended muscle.

• Don’t bounce with the stretch, just hold.

Avoid:

• Not stretching both sides of the body.

• Not keeping other joints straight. (example bending your knee for a Hamstring stretch)

• Not keeping hips and feet pointing forward (on a Hamstring stretch)

• Arching the back because the stomach muscles are not tight (example: Hip Flexor stretch)

There is still conflicting advice whether stretching reduces the risk of injury. One thing for sure is that if you have a greater range of movement then you’ll perform exercises more efficiently and effectively and if you find yourself in awkward positions hiking or climbing then you’ll want suppleness and agility on your side.

Stretching is one piece of the jigsaw in terms of the reduction of muscle soreness and general fatigue. Hydration, nutrition and adequate sleep all play a vital roll and without nailing all four factors then it becomes hard to give yourself the best opportunity to smash through the hills of the next days hike.

Below is a series of stretches that can be easily performed anywhere and anytime.

Gastroncnemius:

With back leg straight, move hips forward until stretch is felt.

Soleus:
Keep back leg slightly bent, with heel on floor, lean into wall until stretch is felt in calf. Use a car, tree, or truck at trailhead.

Hamstring:
Place a foot on stool, log, or car bumper, slowly lean forward and keep your back straight, until stretch is felt in back of thigh.

Piriformis:
Cross legs, with one on top of the others knee, Gently pull other knee toward chest until stretch is felt in buttock/hip of top leg.

Hip Flexor:
Kneeling on one knee, slowly push your pelvis down while slightly arching back until stretch is felt on front of hip.

Thigh:

This is perhaps the most common stretch, the thigh stretch. Where you pull the foot back towards the bum and get a pull at the front of the leg.

Regular stretching will certainly aid any tired and aching muscles and make the whole experience more enjoyable.

Marcus Bourne

M-Power Personal Fitness

Fire Track - Mount Corhanwarrabul

Every couple weekends we will be heading out to the Dandenong Mountains for some intense training.  Although we will not be racing or trying to achieve any great time when Tim Marsden & I are on the Australian Alps Walking Track, it is good to know that our bodies will be ready to dig in for some big efforts on parts of the hike.

As part of the preparation we will be racing up this 1 km track which is about 500 meter direct assent from start to finish.  It burns the legs and puts pressure on the lower back so I know I am shocking the muscles into action.  I expect that doing these intense training sessions now will mean I will be able to enjoy the journey from Walhalla to Canberra instead of puffing and panting all the way there.

Oh yeah, we taped this weekends training.  A little fun.

This was our second session and we had much better results this time around.  Cut 4 minutes off our first effort.

If anyone would like to join us at 7am Saturday mornings please either add a comment on the blog comment page below or reply on Facebook.  We will keep you updated on when we will be heading out next.

Big shout out to Steve Walsh for putting the video together.

Keeping in mind that the original inspiration for the end to end hike of the Australian Alps Walking Track is to raise awareness for "Beyond Blue" the national depression initiative, we all wore the blue wrist bands that Beyond blue has sent to oz4adventure as an unofficial sponsor.  As I may injure myself on the hike I am not able to receive full sponsorship from them.

Beyond Blue is a wonderful resource for anyone who suffers or knows someone who suffers from depression and/or anxiety.  Depression and/or anxiety will effect us all through out our lives in one way or another, whether it be our own mental health or the mental health of someone we know.  What I have found since speaking to people about the Hike & Beyond Blue is that it effects people around me who I would not have know had struggles if I had not been discussing depression with them.  I'd like to thank everyone from Sunday who showed their support by wearing the "Blue" wristbands.

Take the time this week to ask someone how they are going, take the time to look out for each other and lets take some time in the outdoors.  Fresh air and physical exercise can really stimulate your mind and help fight the anxious or depressing feelings that may be holding you back from happiness.

Anyone who is able or interested in making a donation to Beyond Blue can do so at their website

https://www.givenow.com.au/beyondblue

Inspired by an event

So yesterday I was talking with Marcus Bourne of M power personal training and he suggested I enter a race as part of my training.  Its not just any race mind you.  Its tough, it's un-timed and its hard work.

This is a run, crawl, freeze, burn, electrical mud fest that will be taking place on Philip Island in March 2012.  It is a mix of cardio endurance, muscular fitness and mental strength.

Their website lists 16 training exercises to prepare for the event and having read through each exercise I can already say that Marcus has me working on at least 9 of those exercises as part of my current routine.

One of the top reasons for going the weights training I'm doing in preparation for the hike is not because I think I need muscle for the hike but rather I need to strengthen my core and put my muscles under some duress.  Hiking will put my muscles under duress and by training them now I hope to reduce the muscular issues I have during the 40 days and hopefully avoid any tears of strains so that I can just enjoy the experience and my surroundings.

Check out the guy on the Tough Mudder website advertisement under training, movie below.  Intense......

Motivating for sure.  To anyone who wants to join "Tough Mudder" with me and see what we can do just let me know you interest in the comments section below this article.