In my experience interval training on a bike has been the best for me. The preponderance of evidence is starting to swing around in favor of intervals instead of distance/time, so do intervals, whether it's running, cycling, whatever.

Edit: and training high is a mistake. Sleep high, train low. You're doing yourself no favors training high.

Edited by tekhna on 06/04/2012 20:44:12 MDT.

I'm currently training up for a Foothills Trail hike, and the local stadium has become my best friend since FL has no mountains. Up 48 stairs with a pack on, walk across the top to the next set, down 48 stairs to the bottom, walk back to the first set. Repeat five times, walk to the other end of the stadium as a breather, rinse and repeat. About 2,400 steps total per hour at an ~11% grade overall(~900 feet of elevation gain, the same loss, and ~3 miles walked).

The groundskeepers at the stadium think I'm nuts; one of 'em finally got up the guts to ask why I was doing it the other day. When I said, "Training to walk seventy miles in three days," he didn't believe me on the first go.

Try it with just water for your first outing, especially since the temperatures where you are are what they are. Work up to a full pack over a week or so and expand the amount of time you spend on the stairs the week after that. It helps. A lot.

Hope it helps!

when I train for a big peak (when I used to train for a big peak) I would wear my heavy mountaineering boots (needed if you are to wear crampons), set the treadmill angle as high as it goes, put weights in a backpack, and walk. I'd add weights as I got more fit, ending up with a 75 pound pack. I thought that was overtraining, but it was just right last time I climbed Rainier.

"Edit: and training high is a mistake. Sleep high, train low. You're doing yourself no favors training high."

I don't now if that applies for this kind of training, Ben. I've read about itt but it seems to be for elite distance runners and cyclists that will then compete at sea level. Sleeping at above 8K' and training below 4k'. Not a lot of places where you can do that living a normal lifestyle. I'd have to drive 3 hours to get under 4K. And they only get a 3-5% benefit. I know 3-5% is a lot if you are racing. But I think the OP just wants to get in better hiking shape.

I'm "training" (I use that term loosely, I really just fast walk hills around my house) for hiking/backpacking. And for the most part that means going to higher elevation, not lower. My understanding is that for performance at higher elevations, it's best to train at those elevations if you can. But once again, it's not practical for most people.

I do use the treadmill in the winter and when the weather is bad in general. I'd say use what you can and do what you can.

Eric,
Two comments. First my sister lives year round up in the Mt Charleston community. She is not a backpacker, but she hikes the trails every day (snowshoes in the winter). I made it up there a year ago: beautiful place. I wish I had the potential to backpack from my front door.

Second, I am currently training at the gym, prepping for an AT section hike this fall. My work schedule has dictated my training routine. Currently I do aroebic exercises (stairmaster and eliptical) Mondays and Wednesdays for 30-45 minutes before work, and on Fridays, I do a full workout for an hour with friends (who by chance will be accompanying me on the hike). My goal is a bit different than theirs. I want to shed a bit around the waist (15 lbs would be fine), but I am not interested in overall strength training, I am looking at improving endurance and cardiovascular preformance, and also doing some low impact conditioning on my legs and knees.

After only a few weeks, I have dropped 7 lbs and my heart rate on the stairmaster has dropped by 10 points/minute. I am making progress, and am enjoying being at the gym. About 6 weeks before the trek, I will add walks on my off training days. I hate to train on pavement, as it is hard on the knees, so I am trying to build up in the gym first.

Doug,

Good for you and your success at the gym.

If you've lost 7 pounds while working out, you've also dropped your % body fat. So you've lost maybe 11 pound fat and gained 4 pounds of muscle. Which really helps your strength-to-weight, i.e. performance.

Thanks for all the fed back guys. I will use the eliptical trainers with my pack on at my well ewuipped community gym.

I have dumbells and a BowFlex at home and do resistance training every 3 days. Being 69 I am usually only at the "maintenance" stage of weight training. Any building comes slowly.

I can't run B/C I have herniated #4 & #5 lumbar discs. But a pack with the weight on my hips is fine - otherwise I wouldn't be on this forum.

And I'm getting up early lately to hike before the temps reach 90 F. here in 'Vegas. I have been hike training up to this month. This is in preparation for a Ruby Creat Trail backpack in northern Nevada in early July. The Rubies are "Nevada's Yosemite". High alpine lakes and great mountains.

Woohoo! Now there's my area. Let me know if you need help or advice.

Corbin, I've back[packed Lamoille Creek/Canyon twice and loved it. We are using a commercial shuttle for the Ruby Crest Trail to save time.

In the one long (11 mile) "waterless" section I'll have 2 1/2 liters of water in my hydration bladder and a big bike bottle of electolyte drink. I'm taking a very light fold-up Platy 1 l. bottle for that day. Guess that should do me for the whole day.

Whaddya think.

BTW, my "BIG 3"

PACK> REI Cruise UL 60 W/ 2 side pockets (2# 10 oz.)
SLEEP SYSTEM> WM Megalite (overfilled by 1 oz.)& Thermarest Prolite
Tent> TT Moment W/ painter's cloth plastic ground cloth

OTHER NECESSITIES:
Stove is Brunton Crux & large fuel canister
3 cup anodized aluminum pot W/ lid.
Plastic cup & Lexan spoon.
Light, cut down MSR aluminum roll-up windscreen

EB down jacket (in my avatar photo),
REI Kimtah eVent parka,
polyester wide brim hat & other synthetic clothes.
Merrill Mid GTX boots or Merill Ventilator shoes.
EB hiking poles

FOOD:
Mainly freezer bag dinners & fleece cozy. Some freeze-dried omelettes & microwaved turkey bacon (Mmmm)

If you've been there before, no problem. The majority of the trail looks quite a bit different than Lamoille if you haven't seen it, it's about 1/3 "typical Lamoille-ish", 1/3 "crest section", and 1/3 "typical Nevada-ish." The crest section (no water) takes a small entrance "toll" to reach from either side, but once you get there you can fly along with no difficulty.

As far as equipment, I reckon almost anything will work. I'll be making the transition from "minimalist" to "ultra light" this season myself (chief difference being weight...).

When out on an oil platform for 2 weeks at a time, I used to do step ups on the side of the bed, a 30-40cm step, 1000 or more per leg. Really good cardio and thigh builder. Then I read somewhere that that sort of exercise causes excessive wear and tear to the knees. Anyone got any opinion on that?

I'm a big fan of multitaskingtraining too. I throw my 17 mo old son in a backpack just before nap time and then do a couple hours of hills at the local park. Stroller with napping kid works great too. Brownie points with the wife also for taking Jr off her hands for a while.