Alina Puang Physiotherapist/Pilates

When and How to Night train?

 100 kms in 48 hours  7 check points  Flat/uphills/downhills/uneven terrain  Night time walking  Endurance  Support

 The Start – Checkpoint km  Checkpoint 1 – Checkpoint km  Checkpoint 2 – Checkpoint km  Checkpoint 3 – Checkpoint km  Checkpoint 4 – Checkpoint km  Checkpoint 5 – Checkpoint km  Checkpoint 6 – Checkpoint 7 7.5km  Checkpoint 7 – The Finish 11.2km

WALK!

14 weeks training program  Phase 1: Building a Base (weeks 1 to 4)  Phase 2: The Long Walk (weeks 5 to 10)  Phase 3: Peak (weeks 11 to 12)  Phase 4: Taper (weeks 13 to 14)

 Walk!  3-4x week walking, each time trying to increase time  Add longer walks or runs into current aerobic routine  If normally walking, add an easy run  Hills 1x week

 Find your feet. Trailwalker training is not about speed, or even distance, but rather time on your feet.  The most important part of training is the back-to-back walk/runs on successive days

 Train locally. Train as close to home as possible.

 Test your shoes. Wear a good pair of hiking boots or running shoes. Make sure they are well broken in before the event by wearing them on practice walks. Do not wear new shoes for the event.

 Test equipment, hydration, nutrition, team mates  Strength and endurance  Important to listen to the body  Mixture of easy training days, medium to hard days, and then the long walk on the weekend  Hills 1-2x week  Only go as fast as your slowest team member

 Get familiar. Train on the course whenever possible. When this is difficult, train on terrain that is broken and hilly

 From  The Start – Checkpoint km  Parsley Bay to Muogamarra Rural Fire Station  Cumulative total: 15.6km Fastest Time: 1hr 36min Average Time: 3hr 19min  The trail sets off from Parsley Bay in Brooklyn on the banks of the Hawkesbury River. Entering the ‘Great North Walk’ trail, you’re in the northernmost reaches of Ku-ring-gai Chase National Park. Wide fire trails take you past Brooklyn Dam and single tracks allow you to enjoy Jerusalem Bay (pictured). Finally, climb through the towering gums into the village of Cowan and the first checkpoint. Note: There is no support crew access at this checkpoint during the event.  Section 1 map & written directions 1 of 2 Section 1 map & written directions 2 of 2 Section 1 map & written directions 1 of 2 Section 1 map & written directions 2 of 2  Public transport options Begin: Hawkesbury River Station (200m from the Start). End: Cowan Station. Checkpoint 1 is 1.5km further along the trail, walk up and familiarise yourself with the checkpoint, then come back to the station.

 Ten percent rule. From one week to the next, do not increase your total weekly distance covered or the distance of your long walk/run by more than ten percent. A big increase in distance or level of intensity greatly increases your chances of injury.

 Pack a bag. Pack well. In training, find out what you’ll need to carry, including the type and amount of food, amount of water, etc.  Training diary. Keep a training log to record the distances, sections of the trail and total time you’ve covered. This helps you find out what training works best and will provide time estimates for your support crew.

 Find a rhythm. Use your training to establish a rhythm for the event.  Run/walk pattern: run 20 minutes then walk 5 minutes.  Walk/jog pattern: jog the flats and walk the rest.  apply the pattern that you practiced in training.  walk the uphills — even the small hills — to conserve energy.

 Cross training. Cross training, along with regular stretching and possibly a weight training program, will reduce your risk of injury and keep the training interesting. It’s particularly important for beginners who are just starting to build their strength and endurance.

 Interval training. If time is a problem, a shorter, faster session is a great alternative. More intense interval training will improve your endurance because it boosts muscle strength and stamina.

 Start in Phase 2  Easy walks in familiar areas close to home  Start before it gets dark  Navigate route first  Trial head torches  Uneven terrain   2011/12/dont-run-from-dark-run-straight-I 2011/12/dont-run-from-dark-run-straight-I  nto-it.html nto-it.html

 Maximising strength and fitness  Testing strategies  Walk long walks Sat/Sun back to back

 Reduce the amount of training on the two weekends prior to the event to a comfortable level.  You should now be fit and well rested.

 Recovering well is the key to minimise injury while training  Most neglected part of training & competition  Poor recovery → fatigue & ↓ performance  Recovery options - Sleeping / Relaxation - Nutrition / Hydration - Massage - Stretching - Ice Baths / Hot-Cold Contrast Therapy - Compression Garments e.g.. Skins - Active Recovery / Rest Days

 Squats  Lunges  Walking lunges  Calf raises

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