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. 

Day 4 - Mt Skene then Hitch hiked to Jamieson

So the final instalment of our 4 day adventure was going to be less eventful than the 3 days already travelled.  Wake up, climb from Rumpff Saddle along the Barkly Jeep Track to the Jamieson-Licola Rd and just keep walking till about 3pm when our ride come past.

Tim & I were both keen to get started in the morning for a couple reasons.  We had eaten 3.5 days worth of food so our packs were a couple kilo lighter than when we started, so that was pretty exciting.  We were going to see our wives and kids, so that was also very exciting.

We set out about 8am with a real energy to see the end of the trail.  We started our day with a 400m ascent out of Rumpff Saddle, over 2-3 km or so.  We didn't really mind it, we knew it was the only challenge for the day so we got stuck into it.  From Rumpff Saddle to Mt Skene is a wonderful summit of Ghost gum swept hill sides.  As we near the the Jamieson-Licola Road we can hear a car coming up the track.

We meet Bernie, Warwick and Dave who have been hiking together for 30 years and are coming back to do the final stages of the AAWT from Rumpff Saddle to Walhalla.  They had done the balance a couple years ago but fell short of Walhalla on their end to end attempt so have come back to finish the job.

They have been hiking through this area for years mind you and had done these sections previously.  When we spoke of our ordeal from yesterday, of black river and the 7hrs of bush bashing, Bernie's comment was that it was the hardest section of track he had done in his 30 years on the trails.

In hind sight this made both Tim & I feel good.  It reassured us that as a Team we could take on the AAWT end to end, and enjoy it.  As we left & the guys drove off, Bernie stopped and yelled out that he had a pecan danish .... with 20 kilos on my back I still broke the Olympic 100m dash record getting that danish out of his hands before he finished his sentence.  Ahhh, fresh food.

The next 5 hours are walked along the gravel road.  We had 2 or 3 vehicles go past us in the opposite direction.... oh how we were hoping someone would be coming our way.  We walked past a hunter that had about 6 hounds in the back of his truck, and a nice buck on his roof.  He was waiting for his last dog to come home.  He was parked there as his dog was trained to return to the stop he left the car.  We then had 3 dirt bikes pass us.  How our hearts raced when we heard then, hoping they were cars but as they came around the corners we were disappointed.  There were 2 topics that had Tim & I walking at about 5km per hour (up from about 3km previously), TGIF restaurant and our wives and kids.  About 1 hour into this combined conversation we got the map out and Tim noticed we had knocked off some major kilometers.

Finally at 2pm, 3 four wheel drives drove past.  The first 2 went on past but the last vehicle stopped.  New Zealand John drove us down to Jamieson and let us off at the Brewery bridge.  If was nice to get out of the direct sun and the look of the Thompson River was too good to pass up.

Shortly after having a pie from the local milk bar, Kaziah came past and gave us stinky fellas a ride home..... she was lucky she didn't smell us before the river dip!