How to train for hiking - downhill? Last summer I was out…
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How to train for hiking - downhill?
Last summer I was out west (I live in flat OH), from Banff down to Denver. Did a number of hikes, about 12 miles in a day was the max, some 8 milers, and some shorter. All had elevation, as expected. About 6 weeks later I went back out to house/dog sit for friends, did a solo \~7.5 mile hike that did about 2,000 feet up in the first 2 miles, then along a ridge, and another 500' or so in the last .5. That was an out and back. Tired once I was done, but felt ok.
I went to visit the same friends in April and did a hike. About 9 miles, different peak on same ridge, and was about 3600' up to the top. Getting up was fine. Felt decent at the top. Then it was time to go down. At about the half way point down, I was hurting. Bad. By the time I got to the parking lot, after multiple stops, I was walking like a zombie. When I flew home 2 days later, just walking down the jet bridge hurt. Getting out of my seat on the plane hurt. I was sore for a solid week + after that hike.
I'm a regular road cyclist, do \~5,000 miles/year, so my body/legs are not out of shape, in general. Yes, I understand it's different muscle groups for each activity.
So what can I do in flat-ass Ohio to train the muscles I need to walk down steep trails and not be dying at the end? There is a hike I want to go out there and do with them that starts where I did my solo hike and follows the whole ridge and ends where we did the April hike. All in about 13 miles. I've been putting it off because I keep remembering how rough it was last time.
#activity #hiking
source
Last summer I was out west (I live in flat OH), from Banff down to Denver. Did a number of hikes, about 12 miles in a day was the max, some 8 milers, and some shorter. All had elevation, as expected. About 6 weeks later I went back out to house/dog sit for friends, did a solo \~7.5 mile hike that did about 2,000 feet up in the first 2 miles, then along a ridge, and another 500' or so in the last .5. That was an out and back. Tired once I was done, but felt ok.
I went to visit the same friends in April and did a hike. About 9 miles, different peak on same ridge, and was about 3600' up to the top. Getting up was fine. Felt decent at the top. Then it was time to go down. At about the half way point down, I was hurting. Bad. By the time I got to the parking lot, after multiple stops, I was walking like a zombie. When I flew home 2 days later, just walking down the jet bridge hurt. Getting out of my seat on the plane hurt. I was sore for a solid week + after that hike.
I'm a regular road cyclist, do \~5,000 miles/year, so my body/legs are not out of shape, in general. Yes, I understand it's different muscle groups for each activity.
So what can I do in flat-ass Ohio to train the muscles I need to walk down steep trails and not be dying at the end? There is a hike I want to go out there and do with them that starts where I did my solo hike and follows the whole ridge and ends where we did the April hike. All in about 13 miles. I've been putting it off because I keep remembering how rough it was last time.
#activity #hiking
source
| 9,000 mlx | |
| 10 | |
| 0 |
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The problem is not your cardio, it is your eccentric muscle loading. Cycling develops concentric strength (pushing up) but downhill hiking destroys the quads through eccentric contraction (braking with your legs).
But since you’re in flat Ohio, here’s how to simulate that stress:
1. **Going down stairs:** Find a parking garage or stadium. The secret is to go *down* stairs. Fast. Focus on absorbing the shock with your quads don't just buckle at the knees. Do 10-15 minutes in each session.
2. **Weighted Walks:** Your gear weighs something , so the force on your legs increases when you go down . Practice downhill hiking with 20-30 lbs on your back.
3. **Eccentric Squats Slowly move down into a squat (3-4 seconds down, 1 second up). This builds the specific tendon strength to handle the impact.
4. **Eccentric Focused Single Leg Leg Press:** If you have access to a gym, concentrate on the lowering phase of the leg press.
A 13-mile ridge hike will kill you if your quads aren’t conditioned to the braking force. Start down the stairs now. You have time to change. 🏔️🦵
But since you’re in flat Ohio, here’s how to simulate that stress:
1. **Going down stairs:** Find a parking garage or stadium. The secret is to go *down* stairs. Fast. Focus on absorbing the shock with your quads don't just buckle at the knees. Do 10-15 minutes in each session.
2. **Weighted Walks:** Your gear weighs something , so the force on your legs increases when you go down . Practice downhill hiking with 20-30 lbs on your back.
3. **Eccentric Squats Slowly move down into a squat (3-4 seconds down, 1 second up). This builds the specific tendon strength to handle the impact.
4. **Eccentric Focused Single Leg Leg Press:** If you have access to a gym, concentrate on the lowering phase of the leg press.
A 13-mile ridge hike will kill you if your quads aren’t conditioned to the braking force. Start down the stairs now. You have time to change. 🏔️🦵
