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One Day Hike: Training
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The key to your success on hike day will be your pre-hike preparation. 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 Diet. 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. Rest. 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 sweater (lightweight wool or
polypropylene), a hat, a change of shirt and socks.
Use the training hikes to figure out what's best for you.
What Else to Carry.
Keep your pack (back or fanny) as light as possible. In addition
to clothing essentials, take only a lightweight flashlight 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 cell phone (if possible), and
perhaps a small foot-repair kit (Moleskin, 2nd Skin, Band Aids, baby
powder, Vaseline—whatever works for you, but bear in mind that
you’ll find all those things at the support stations). 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 water at the
start and maybe some snacks, because you won’t encounter water for
about 12 miles or food for 23 miles. Avoid carrying nonessential
items such as books, cameras, and binoculars. A note about cell phones:
There’s reception along the towpath, but it tends 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). Know Where You Are Going I. 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. Know Where You Are Going II. On hike
day, you’ll be on the well-marked TRAINING HIKE 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 Metropolitan Washington Regional Outings Program. 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 un-join, send a blank email to onedayhike-unsubscribe@yahoogroups.com.) If you have problems with or questions about the on-line group, email onedayhike-owner@yahoogroups.com.
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