From: Dr. Bob Klein (drbob@troop111.org)
Date: Wed Jan 29 2003 - 21:21:49 CST
Some comments from personal experience:
First, on altitude effects. The standard remarks are that the Scouts
will adjust to altitude in about 3 days, whereas if you're over 40
you'll be just about acclimated about the time you're stepping back on
the plane to go home. Gee thanks.
In reality, however, it doesn't seem that bad, at least to me. Or if
you prefer, you'll get better every day you're on the trail. Of course,
it IS tough when you're trying to acclimate to altitude and get in shape
at the same time. Hint, hint.
Of note, my Crews usually spend three full days in central Colorado
before we head down to the Ranch. Activities range from about 5,000 to
about 14,000 feet. Obviously that helps. However, we also do some
fairly strenuous activities - mountain biking, rock climbing, waterwater
rafting, etc., and I think that dramatically enhances and maximizes the
benefit of being at altitude, as opposed to doing touristy "look at
this" sort of standard sightseeing/sit on your butt activities. Riding
in a bus in Colorado Springs helps some. Climbing a Class 5.9 face
three or four times, or humping a bike up over a ridgeline, helps a lot
more.
Anyway, with the Basecamp arrival day thrown in, we're at altitude for 4
- 5 days before we hit the trail. I've never had any altitude issues in
any of my Crews, at least that I was aware of, and I'm sure our high
altitude pre-activities were a factor in these successes.
FWIW, although I have seen 8,000 feet quoted in several of today's posts
as being the altitude where sensitive trekkers may experience negative
effects, in my experience the Scouts don't start remarking on the
altitude until we're between 10,000 and 11,000 feet. That is, that's
where they begin to physically notice it.
On prepping at low altitude, I think only hard-core aerobics helps. If
you're wheezing and geezing while busting a hump here, it's easier
there. I like to tell my Adults that whatever you step on the plane
with is what you'll have on the trail, even as the Scouts get stronger
and stronger - so you'd best make sure you're in great shape when you
step on the plane, or they'll be doing a war-dance on your corpse.
Which leads to # 2 - physical preparation. As you all know, I'm a nut
case for preparation - last year, I hiked or backpacked over 500 miles
before I stepped on the plane. That is no lie - I kept meticulous
track. I did it in screaming below zero windchills in January, and in
100 degree heat in July, in snow and in thunderstorms, and everything in
between. Well, that's what *I* have to do to get ready for the treks my
Crews always seem to pick, and I don't particularly recommend it for
anyone else. But there it is, just so you know. I live what I preach.
Wally recently recruited me to discuss dieting and physical preparation
at an NCAC training session. In the talk, I explained that there are
THREE kinds of training - aerobic, strength, and backpacking, and
backpacking fitness is the most important. The first two I think
everyone already knows, but the last is much less familiar. Backpacking
combines both aerobic and strength conditioning, especially if you do it
on a "death hill" like I do (lots of wheezing and geezing). What makes
it far different as a training mechanism, however, and this is the
important point here, is that is gets you used to walking AT A TILT.
Carrying a backpack, you have to lean forward in order to get the weight
over your center of gravity. If you do a lousy job packing your pack,
you may be really bent over - another reason to learn how to properly
pack a backpack. I'm sure you've all seen Scouts bent over at the waist
trying to balance themselves - each one an excellent example of failure
to properly pack.
Anyway, the point is that you are creating a vastly different set of
stresses on your lower back, hips, knees, and ankles - and your body
doesn't like it (especially if you're over 40, and even more especially
if you're carrying a ton of weight). Everything is "wrong", with your
joints, bone angles, and muscles. This is why you can feel so beat up
and joint-sore after just a simple weekend shakedown. You're not just
walking - you're walking AT A TILT.
I have never seen this properly explained anywhere, which is why I'm
over-explaining it here.
The other thing that a backpack does that (virtually) all other training
does not, is put serious rubbing strain on your shoulders and hips, and
cause greater (and again, different) impact on your feet. Again, the
more of it you do, the better off you'll be - those shoulders and hips
need toughening too. How much do they otherwise get???
The Marines have a saying I've always appreciated: The more you sweat
in peacetime, the less you'll bleed in war. You won't be under live
fire on the Ranch, but the concept is the same.
So, running is great, doing equipment circuits at the gym is great, but
no aerobic or strength conditioning really prepares you like
backpacking, and a lot of it. Now you know why.
And yes, I've already started this year, for our upcoming trek in the
Swiss alps. Fear is a powerful motivator....
- Dr. Bob
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