Training
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Training and Conditioning
Try to complete one training hike per week, using the four-month training-hike schedule as a guide. These group hikes, which gradually increase in distance, are designed to help you get your body and mind ready to do the 100K or 50K (the later hikes in the series include long and short versions). If you can't participate in the planned hikes in the Washington area, use the schedule to devise your own. The majority of your training hikes should be on level, packed-dirt surfaces similar to that of the C&O Canal towpath. One Day Hike veterans stress that regular long walks are the best way to train. They also know that it’s essential to put lots of training-hike miles on their feet to help guard against blisters on hike day.
Start your training regimen by doing a comfortable distance and then increase it each week. Also aim at increasing your pace and being able to sustain a good pace for a long time. If you plan to do the 100K, try to do a 35-mile hike at least once. If you plan to do the 50K, try to do a 25-mile hike at least once. Doing these longer distances will help you identify and resolve problems (blisters, etc.) before hike day. Many veterans help condition themselves by also engaging in other forms of exercise between training hikes. Options include running, gym workouts, biking, rowing, and organized sports. We recommend that you avoid strenuous hiking on consecutive days.
Diet & Rest
You get energy for long-distance hiking from glycogen stored by your body. No other food converts to glycogen as readily as carbohydrates. During the training months, consider putting yourself on a high carbohydrate diet—including such foods as pasta, rice, potatoes, whole-grain bread, and fresh vegetables and fruit.
Try to arrange your life so that you get several nights of full and restful sleep before hike day, but realize that the Friday night before hike day is not likely to be one of those good nights (the 100K starts at 3 AM, and even the 50K, starting at 10 AM, can induce pre-hike jitters).
Footwear
Most ODH veterans wear well-made running shoes, trail running shoes, or lightweight hiking boots that fit properly and have been broken in. Given that the trail surface is mostly hard-packed dirt, make sure that you provide your feet with good cushioning and support. Use the training hikes as your guide to what's best for you in terms not only of shoes or boots but also socks and shoe/boot inserts and other equipment. Experiment with taking along a change of socks, or coating your feet with Vaseline to reduce friction (some hikers use baby powder instead). Keep your toenails trimmed.
Clothing
Plan to wear and carry as little clothing as possible, bearing in mind that hike day may be hot or chilly or rainy or windy—or any combination thereof—and will almost certainly turn chilly at night. Consider taking rain gear (a poncho may suffice), a sweater (lightweight wool or polypropylene), a brimmed hat, and a change of shirt and socks. Use the training hikes to figure out what's best for you. You may also want to send along a fresh pair of clothing to change into with those who meet you at Bolivar Community Center in Harpers Ferry, WV.
What to Carry
We recommend keeping things light. Bring a back or fanny pack and pack as light as possible. In addition to essential clothing, take only a lightweight headlamp with extra batteries (this is essential), water bottles, a watch, the trail information from the hike day page (which includes important cell-phone numbers), toilet paper, money, sun block, sunglasses, a freshly charged cell phone (highly recommended), and perhaps a small foot-repair & first aid kit (moleskin, 2nd Skin, Band Aids, baby powder, Vaseline, Ibuprofen, Electrolytes, etc.); whatever works for you, but bear in mind that you’ll find many of those things at the support stations as well.
 Learn more about trail first aid & typically encountered injury issues. |
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Unless you have special dietary requirements, don't carry food other than what you pick up at the support stations when you refill your water bottles. However, if you’re doing the 100K, make sure you have full water bottles at the start as well as some snacks which are high in protein and carbohydrates (avoid sugary items at all costs), because you won’t encounter water for about 12 miles or food for 23 miles.
Avoid carrying nonessential items such as books, cameras, binoculars, etc.
A note about cell phones: The C&O Canal towpath does offer cell phone reception for many cell carriers such as AT&T, Verizon & Sprint, however it does tend to be intermittent. Even so, when you find a spot with reception, you’ll be able to reach the ODH volunteers and they will be able to reach you (if you have included your number on your registration form). There will also be bike patrollers riding up and down each section who can relay information to upcoming stations if need be.
Know Where You Are Going
Make sure you know exactly how to get to your trailhead (or the Shady Grove Metro station meeting place) and how long it will take you to get there. It's easy to get lost on country roads, so you should scout your route well before hike day. Accordingly, see driving directions.
On hike day, you’ll be on the well-marked C&O Canal towpath almost the whole way. But then you’ll cross the Potomac River into Harpers Ferry and be on a short route segment that is relatively new for the One Day Hike which will take you up to the Bolivar Community Center. Just follow the posted signs and the advice of the ODH volunteers who will be out there to guide you.
Training Hikes Schedule
Here is a link to the ODH training hike schedule. Other organized hikes that might be appropriate for training can be found among those offered by local hiking groups, such as the Sierra Club's Potomac Region Outings.
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ODH YAHOO DISCUSSION GROUP
There is on-line discussion group for former and future ODH hikers, volunteers, and interested parties. This purely voluntary group can be used to discuss training and logistics; share experiences about the ODH and similar events; find training partners; share tips; and distribute links to photos or personal web pages related to the ODH. (You cannot post photos, and large attachments are not allowed.) The group should only be used for messages relevant to the ODH and of interest to a significant number of the members.
To join, go to http://groups.yahoo.com/group/onedayhike/ or send a blank email to onedayhike-subscribe@yahoogroups.com. You do not need a Yahoo email address to join.
Once you join, you can send emails to the entire group at onedayhike@yahoogroups.com. Only members can send messages to the group.
To unsunscribe, send a blank email to onedayhike-unsubscribe@yahoogroups.com.)
For help with or questions about the online group, email onedayhike-owner@yahoogroups.com.
Support from Family & Friends
Many hikers enlist the support of friends and family to cheer them on. See the Driving Directions page for instructions on how to drive from one food stop to the next.
