World ExpeditionsBig Adventures. Small Footprint.https://assets.worldexpeditions.com/BlogTop Training Tips for Big Mountainshttps://assets.worldexpeditions.com/Blog/PostId/5632/top-training-tips-for-big-mountainsActivities,Mountaineering,Gear and Training TipsFri, 15 Mar 2024 19:13:00 GMT<p>Mountain climbing is more like a marathon than a sprint. While power and strength are important, endurance is critical. </p> <p>If you’ve been dreaming of bagging a big peak, you may be wondering if you’re fit enough. And what does fitness even mean on the mountain? </p> <p>Mountaineering can involve everything from extreme backpacking and ridge walking to technical multi-pitches in freezing conditions. Think of mountaineering as a very steep, long and exposed hike with a very heavy pack in a very challenging environment. </p> <p><img alt="Climbers descending from Island Peak | <i>Bir Singh Gurung</i>" class="responsiveImage" cropdataid="3206579" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Indian-Sub-Continent/Nepal/Island-Peak-Himalaya-Nepal-3206579-1100px.jpg" variablesrc="/croppedImages/Indian-Sub-Continent/Nepal/Island-Peak-Himalaya-Nepal-3206579-###width###px.jpg" /></p> <p>There’s no single plan that will ensure everyone is fit enough to get to the top. Training for mountaineering can be very technical and individual. We suggest you connect with a professional fitness trainer, physiotherapist or doctor before you get started to develop a customized plan. Focus on your own journey – focus on getting as fit as you can.</p> <p>Here are 12 key approaches: </p> <ol> <li style="margin:0cm 0cm 0cm 36pt"><b>Be realistic</b> – A visit to your doctor or a fitness trainer can help you get an accurate sense of how fit you truly are right now. That’ll help you set a solid baseline before you begin to plan your training and get you on the right track with realistic goals. </li> <li style="margin:0cm 0cm 0cm 36pt"><b>Start today</b> – Regardless of how much time you have, the sooner you start training, the better you’ll perform on the mountain. Ideally, give yourself at least four months to get in prime shape. </li> <li style="margin:0cm 0cm 0cm 36pt"><b>Talk to your guide</b> – The World Expeditions team is committed to your mountaineering success and is here to help you cater your training to your destination. Reach out to our team for help! </li> </ol> <p><img alt="Trekkers preparing equipment before a day of climbing | <i>Lachlan Gardiner</i>" class="responsiveImage" cropdataid="3206585" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Indian-Sub-Continent/Nepal/LachlanGardiner_WestNepal_2019_DSLR01_HIGHRES-3478-3206585-1100px.jpg" variablesrc="/croppedImages/Indian-Sub-Continent/Nepal/LachlanGardiner_WestNepal_2019_DSLR01_HIGHRES-3478-3206585-###width###px.jpg" /></p> <ol start="4"> <li style="margin:0cm 0cm 0cm 36pt"><b>Start ‘small’ </b>– The early days of training consist of day hiking with a mid-weight backpack at lower elevations. Slowly add intensity, duration, distance and pack weight. Cross-country skiing, walking on a treadmill or climbing on a Stairmaster also work. Gradually work your way up to longer, steeper and heavier. </li> <li style="margin:0cm 0cm 0cm 36pt"><b>Kick up the cardio</b> —Think hiking, running, biking, cross-country skiing – any activity where you can carry weight while getting your heart rates up is ideal because it blends cardio and strength. </li> </ol> <p><img alt="Uphill gravel riding on South Island Explorer | <i>Hana Black</i>" class="responsiveImage" cropdataid="3206582" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Australasia/New-Zealand/Hana-Black-Photos---GGR-3206582-1100px.jpg" variablesrc="/croppedImages/Australasia/New-Zealand/Hana-Black-Photos---GGR-3206582-###width###px.jpg" /></p> <ol start="6"> <li style="margin:0cm 0cm 0cm 36pt"><b>Integrate Intervals </b>– Interval cardio training is one of the best ways to prepare for high altitude. High-intensity workouts interspersed with breaks train your body to better use oxygen. Working out with sets of high-intensity aerobic activities in high repetition and then recovering with low intensity also builds endurance. </li> <li style="margin:0cm 0cm 0cm 36pt"><b>Strength Matters</b> – The big muscles in your legs and core will be put to use while mountaineering. Focus weight-bearing exercises on the whole body to see steady growth. Consistency is key! </li> <li style="margin:0cm 0cm 0cm 36pt"><b>Balance and flexibility</b> – Make sure you warm up, cool down and stretch! Yoga is also a great way to increase your performance and avoid injury. </li> </ol> <p><img alt="Early morning stretching | <i>Gavin Turner</i>" class="responsiveImage" cropdataid="3206581" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Indian-Sub-Continent/Nepal/Langtang-Gosaikunda-Himalayas-Nepal-3206581-1100px.jpg" variablesrc="/croppedImages/Indian-Sub-Continent/Nepal/Langtang-Gosaikunda-Himalayas-Nepal-3206581-###width###px.jpg" /></p> <ol start="9"> <li style="margin:0cm 0cm 0cm 36pt"><b>Train your brain </b>– Mental fitness can be as important as physical fitness on a mountaineering trip, just as in life! While it’s good to keep your eye on the prize – in this case, the summit<b> – </b>being present in the moment starts when you begin training. Mindful meditation can be helpful here. </li> <li style="margin:0cm 0cm 0cm 36pt"><b>Rest and recovery</b> – Build your training gradually, and take at least one day a week off a week. This will help you avoid injury. </li> <li style="margin:0cm 0cm 0cm 36pt"><b>Don’t push it</b> – If you’re sore, very tired or injured, stop! The last thing you want is to be unable to participate when the big summit push comes. </li> <li style="margin:0cm 0cm 8pt 36pt"><b>Take a break</b> – In the last week or two before your trip, consider backing off your training to allow your body to recover and be in top shape for your upcoming target.</li> </ol> <p>As you progress your training, focus on your achievements so far. It may feel daunting, but with a good plan, you’ll be sure to make it to Base Camp in top shape. </p> <p>See you on the mountain!</p> 5632What To Expect Climbing Kilimanjarohttps://assets.worldexpeditions.com/Blog/PostId/2418/what-to-expect-climbing-kilimanjaroActivities,Trekking/Walking,Wildlife,Community,Guides and staff,Destinations,Africa,Gear and Training TipsFri, 25 Feb 2022 04:38:00 GMT<p><strong>If climbing Kilimanjaro is on your bucket list, then you’ve come to the right place. Everyone will tell you that it’s challenging and rewarding – but what you <em>really</em> want to know are the details.</strong></p> <p>Do you need trekking poles? What’s the weather like? How early do you start each day? Who and what will you encounter along the trail? Speaking of trail, which is the best route to take to the summit?</p> <p>Read on for answers to all these questions and more from Kyle Super. Kyle has trekked all around the world and climbed to the top of Uhuru Peak (5985m/19,635ft). As a well-travelled trekker, Kyle has a great perspective of how Kili compares to the world’s best treks. He took the time to speak with us about his experience – the highs and the lows.</p> <h4><strong>Tell us a bit more about yourself and where have you travelled?</strong></h4> <p>I am originally from South Africa and moved to Australia over two decades ago. I worked as a travel consultant for <a href="http://www.worldexpeditions.com" rel="noopener" target="_blank">World Expeditions</a> in the Sydney Office for many years.</p> <p>I have travelled across the world to all seven continents. I’ve trekked in Peru, North America, Nepal, China, New Zealand, and Europe. Climbing Kilimanjaro was my first time trekking in Africa.</p> <h4><strong>Why do you love trekking so much, and what keeps you coming back for more?</strong></h4> <p>It’s mainly the physical challenge that keeps bringing me back to trekking, as well as getting away from the hustle and bustle of everyday life and into nature. I also love the stress relief of trekking and being able to just switch off. You’ve got everything taken care of, and all you have to think about is putting one foot in front of the other.</p> <h4><strong>Working for World Expeditions, with hundreds of incredible adventures to choose from, why was Kilimanjaro on the top of your list? </strong></h4> <p>I first saw Kilimanjaro in 2010 on an overland trip across Africa that I was doing from Cape Town to Cairo, and since then, it has always been a goal to climb it. The snow-capped peaks were captivating, and it’s been stuck in the back of my mind ever since as something to conquer and accomplish.</p> <h4><strong>When did you climb Kilimanjaro, and who was in your group?</strong></h4> <p>I climbed Kilimanjaro with my partner in October 2016. We had travellers from all over the world in my group, including from UAE, the UK, America and Australia. There was also a wide age range with people from in their 20s up to their 60s.</p> <p><img alt="Porter heading towards Kilimanjaro | <i>Kyle Super</i>" class="responsiveImage" cropdataid="1171826" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Africa/Tanzania/Kilimanjaro-Shira-1171826-1100px.jpg" variablesrc="/croppedImages/Africa/Tanzania/Kilimanjaro-Shira-1171826-###width###px.jpg" /></p> <h4><strong>Which route did you choose and why? What’s the ‘best’ route, in your opinion?</strong></h4> <p>One of my biggest prerequisites for trekking is having something remote and not crowded. There are quite a few routes you can choose from to reach the summit of Kilimanjaro. Most trekkers choose <a href="http://www.worldexpeditions.com/Tanzania/Trekking-Hiking/Kilimanjaro-Machame-Route" rel="noopener" target="_blank">Machame </a>or Marangu, which can get quite busy. The Marangu route, in particular, can sometimes have up to 1,000 people per night at each campsite. I chose the Shira Route because it avoids most crowded trails, and you share your campsite with only one or two groups each night. You only see more people towards the summit.</p> <blockquote> <p>Another important aspect to consider when choosing a high-altitude trek is to choose a route that will give you ample acclimatisation. There are a few routes that give you the highest success rates including <a href="http://www.worldexpeditions.com/Tanzania/Trekking-Hiking/Kilimanjaro-Machame-Route" rel="noopener" target="_blank">Machame</a>, <a href="http://www.worldexpeditions.com/Tanzania/Trekking-Hiking/Kilimanjaro-Lemosho-Route" rel="noopener" target="_blank">Lemosho</a>, Shira and the <a href="http://www.worldexpeditions.com/Tanzania/Trekking-Hiking/Kilimanjaro-Remote-Northern-Circuit" rel="noopener" target="_blank">Northern Circuit</a>. Again, I chose Shira because it avoids the crowds. Lemosho and the Northern Circuit are also really great options if you want to encounter less people.</p> </blockquote> <p>No matter how fit you are, you can never know how well your body will react to high altitude each time. Therefore, you always want to give yourself the very best opportunity for your body to acclimatise. The only way you can do that is by having extra days at altitude to allow your body to create more red blood cells. When the time comes to head for the summit, you’ll have given yourself a higher chance of success. We noticed that we were handling it pretty well when we got to the summit night. Even though many trekkers in our group had never experienced high altitude before, we all managed to get to the summit.</p> <h4><strong>Kilimanjaro has become very popular with charity and corporate groups due to its accessibility. Trekkers can tick it off in just over a week. What do you think about Kili’s ‘bucket list’ appeal? </strong></h4> <blockquote> <p>It’s so much more than just a bucket list trek. Yes, Kilimanjaro is something that a lot of people feel they need to tick off their list, however, it’s such a beautiful mountain and the journey itself is something very spectacular.</p> </blockquote> <p>There are diverse landscapes, and there are a lot of surprises along the way, like stunning meadows full of evergreen flowers that bloom throughout the whole year. There are birds and forests at the beginning of the walk that changes into a dramatic lunar landscape as you get higher. Also, people need to consider that it is a challenging trek, and they need to be serious about putting the proper training in for it. To avoid the crowds and get the maximum enjoyment out of the trip – rather than just ticking the “summit” box, it’s essential to choose a quieter alternative route.</p> <p><img alt="Taking in the stunning scenery at Shira Cathedral | <i>Kyle Super</i>" class="responsiveImage" cropdataid="1171834" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Africa/Tanzania/Cathedral_-Kilimanjaro-Shira-1171834-1100px.jpg" variablesrc="/croppedImages/Africa/Tanzania/Cathedral_-Kilimanjaro-Shira-1171834-###width###px.jpg" /></p> <h4><strong>What gear do you recommend as essential? </strong></h4> <p>You need to have good warm weather gear, quality trekking boots and a day pack. Make sure your boots have good ankle support and won’t give you blisters. You need to be able to walk in them for up to 10 hours.</p> <p>Throughout the trek, temperatures are usually mid to low 20s (68ºF) but can drop down to zero Celsius (32ºF) at night, depending on the time of year. On the summit night, it can get up to minus -30ºC (-22ºF). I highly recommend hiring the sleeping bag and the down jacket from our local crew in Tanzania. The down jacket is Mountain Equipment brand, which is used on many six thousand meters plus climbs by mountaineers and keeps you toasty warm even in freezing weather.</p> <p>Also, ensure you have good thermals and a quality rain jacket. Even though it’s not raining, it helps to break the wind. Once you book the trek, a complete gear list will be sent, so make sure you go through it thoroughly.</p> <h4><strong>Did you use trekking poles?</strong></h4> <p>I did bring trekking poles, which is another piece of gear I highly recommend – even if you don’t usually use trekking poles. Not so much for the uphill, but more for the downhill. You descend pretty quickly, and the ground is covered in scree, which is quite slippery. Having poles takes some pressure off your knees and ankles and provides more stability. I carried a 35 litre day pack. Make sure you choose one that has good hip and back support.</p> <h4><strong>What type of clothing did you wear? Did you wear trekking pants?</strong></h4> <p>I wore quick-dry trekking pants, and most days, I wore shorts because it’s actually quite warm. Even though it’s in the middle of winter, it can be quite exposed throughout the trek. Sunscreen and a good broad-brimmed hat are also essential because there aren’t many trees. You are exposed to the sun almost every day apart from the last day when you’re coming down through the rainforest.</p> <p><img alt="Trekkers enjoying the sunshine on the ascent | <i>Kyle Super</i>" class="responsiveImage" cropdataid="1171828" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Africa/Tanzania/Kilimanjaro-Shira-route-1171828-1100px.jpg" variablesrc="/croppedImages/Africa/Tanzania/Kilimanjaro-Shira-route-1171828-###width###px.jpg" /></p> <h4><strong>Alpine weather can be quite variable. What kind of conditions did you encounter?  </strong></h4> <p>The weather was very good throughout the whole trek. We didn’t get any rain, so we were very lucky. I trekked during the dry season, which runs from the end of May to the beginning of October. Although it is the coldest time of year, it is also the driest, and that’s why I chose it.</p> <h4><strong>What were the guides like on your trip? </strong></h4> <blockquote> <p>The guides and crew were the best I’ve had anywhere in the world considering all the other treks that I've done. There's quite a big crew that supports you going up a mountain for a group of six of us trekking. There was a whole team of 30 people including guides, porters and cooks. There are a few reasons for the number of crew members on the trip. World Expedition has strict limits on the number of kilograms a porter can carry which means that there need to be more porters to carry the camping equipment including the portable toilet.</p> </blockquote> <p><img alt="Local Kilimanjaro porters | <i>Kyle Super</i>" class="responsiveImage" cropdataid="1171835" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Africa/Tanzania/Kilimanjaro-porters-1171835-1100px.jpg" variablesrc="/croppedImages/Africa/Tanzania/Kilimanjaro-porters-1171835-###width###px.jpg" /></p> <h4><strong>Were they supportive, and did they make people feel comfortable?</strong></h4> <p>Our guides did lots of little things to help make the trek enjoyable and take the stress out of it for people who had not been trekking before. Every morning, our guide would go through the day ahead and tell us what to expect. They were constantly checking in on us to see how we were coping with the altitude. They would tell us stories about their own home life, share their culture with us, and were genuinely interested in our own lives. On the first day, our lead guide brought out the whole crew and introduced us personally to every member of the team, from porter to cook.</p> <p>We felt like we had a personal connection with every single crew member. They weren’t just people working in the background. It felt like a whole family heading up to the summit. There were a few particularly challenging parts, like the Barranco Wall, which does involve a little bit of scrambling, and our guides were there to lend a hand. They sang us the entire way up, lifting our spirits.</p> <p>The guides looked out for our well-being, and we felt that we were in safe hands. We knew that if anything was wrong or anyone was showing signs of altitude sickness, they would call to take us off the mountain. It wasn’t just about them getting us to the top no matter what. We didn’t see the same from other guides along the trek, where we did see people who were groggy or should have been turned back still being led up.</p> <h4><strong>You said some first timers were doing the trek, so it must be pretty achievable?</strong></h4> <p>As long as you are physically able and put effort into training – it is a challenge that anyone can take on. Our group had a wide range of ages and trekking abilities, with travellers from their 20s up to their 60s. As long as you walk at your own pace and you’re the kind of person who can mentally stick through 10 hours on the summit night attempt, even though it’s cold, then yes, it’s an achievable trek for anyone.</p> <h4><strong>What type of food did you eat on Kili?</strong></h4> <p>The food was excellent. Breakfasts were usually a mixture of hot and cold foods – including cereals, porridge, pancakes, eggs on toast and some fruit. We were provided with snacks for the day, including bananas, chocolate and biscuits. Lunch was usually at our next campsite, which would again be a mixture of hot and cold. Lunch was usually sandwiches, pasta, soup and salad.</p> <p>At dinnertime, we’d always start off with a snack like popcorn or a biscuit and a hot drink. It was amazing. Dinner was three courses with anything from local cuisine like East African curries and stews to Western staples like pasta and chicken dishes. They usually took some of the spice out of the curries, so you could add some if you wanted it to. We also had a vegetarian in our group, and they were well taken care of. Surprisingly we had dessert each night ranging from cakes to jellies.</p> <p><img alt="Ascending Mount Kilimanjaro | <i>Kyle Super</i>" class="responsiveImage" cropdataid="1171836" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Africa/Tanzania/Lent-Hills_-Kilimanjaro-Shira-1171836-1100px.jpg" variablesrc="/croppedImages/Africa/Tanzania/Lent-Hills_-Kilimanjaro-Shira-1171836-###width###px.jpg" /></p> <h4><strong>Waking up at 2 am for the summit – was it worth it? </strong></h4> <p>Yes! There is something quite special about being on the crater at sunrise, above the clouds, as the savannah lights up beneath you. It’s all about mental stamina, focusing on putting one foot in front of the other and taking things nice and slow. There’s no rush to get to the top. When you get there, the sunrise just lifts your spirit, and you feel like you’re on top of the world looking down on Africa; It’s definitely worth it.</p> <h4><strong>How did you find walking through the dark?</strong></h4> <p>You trek through the dark so that you can get to the summit in time for sunrise. By the time you finish your long 10 hour day, it would be too late if you started any later. Also, trekking through the dark is quite good because coming back down, you realise how much distance you’ve covered. All you’ve got to look at is your feet, and you don’t worry about how much further you’ve got you to go.</p> <h4><strong>What was the most memorable moment of the hike?</strong></h4> <p>Probably my most memorable moment of the hike was the night after the summit. All of us had made it, there were no longer any nerves, and we were all able to relax and celebrate together. Everyone, including the guides, was singing and dancing and enjoying our final night together as a family.</p> <h4><strong>What advice would you give to someone who wants to climb Kilimanjaro?</strong></h4> <p>My advice for someone who wants to climb Kili is that it’s achievable if you put in the proper training. Also, I’d recommend choosing a trek that takes longer – even though you may not feel like you have the time. A longer trek will increase your summit success rate, and you’ll thank yourself afterwards. You’re giving yourself the absolute best opportunity for success and the most enjoyable trekking experience possible.</p> <p><img alt="Trekkers exploring Kilimanjaro Shira route | <i>Kyle Super</i>" class="responsiveImage" cropdataid="1171832" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Africa/Tanzania/Kilimanjaro-Shira-1171832-1100px.jpg" variablesrc="/croppedImages/Africa/Tanzania/Kilimanjaro-Shira-1171832-###width###px.jpg" /></p> <h4><strong>How did you train physically and mentally?  </strong></h4> <p>To prepare for the trek, I went to the gym two to three times a week, which usually involved some cardio training on the treadmill or rowing machine and a bit of weight training.</p> <blockquote> <p>I think the most important part of my training came from outside of the gym and that was through bushwalking. I can't recommend doing bushwalking enough. That would involve a five to eight hour hike in my closest National Park with a day pack, using the hiking boots that I'd be using on Kilimanjaro. I made sure that I included one very long hike over eight hours to try and put myself in the mindset of the summit night.</p> </blockquote> <h4><strong>How many months prior did you start preparing?</strong></h4> <p>I’ve always gone to the gym a couple of times a week, but I started adding bushwalks about three or four months before. I wasn’t bushwalking every single week. It was one or two times a month in the first couple of months. And then, in the final two months, I was doing one every weekend.</p> <p>I made sure I included a lot of steep inclines and declines because going up Kilimanjaro is basically uphill the entire way and then downhill the whole way back. If you’ve got problems with your knees, it’s a good way to strengthen your leg muscles, test your trekking poles and prepare your knees for the experience.</p> <h4><strong>You’ve done a lot of independent travel; how did you find trekking with a group?</strong></h4> <p>Hiking with a group of other trekkers was really refreshing for several reasons. It gave us a common goal to work towards, which meant that when some people were feeling down, you’ve got your team members there to lift you up and help you keep going. It also means that you’ve got some friendship and entertainment at the end of the night. When you get to the campsite, there’s not much to do besides enjoy the natural beauty and talking to people. That makes the trekking experience for me when you’ve got people there to share your stories with.</p> <h4><strong>What’s next on the list? </strong></h4> <p>Next on my list would be the <a href="http://www.worldexpeditions.com/Peru/Trekking-Hiking/Huayhuash-Circuit" rel="noopener" target="_blank">Huayhuash Circuit</a> in Peru, a beautiful remote, high altitude trek.</p> <p><img alt="Wildebeest dash across the river during migration | <i>Kyle Super</i>" class="responsiveImage" cropdataid="1171833" dynamiccroppedimage="1" flexibleaspectratio="16x9" largestloadedsize="1100" src="/croppedImages/Africa/Tanzania/Serengeti-National-Park-Tanzania-Africa-1171833-1100px.jpg" variablesrc="/croppedImages/Africa/Tanzania/Serengeti-National-Park-Tanzania-Africa-1171833-###width###px.jpg" /></p> <h4><strong>Once you’re in Africa and ticked Kili off your bucket list, what did you do after (or before) the trek? </strong></h4> <p>If you have the time and budget, I highly recommend flying in a little earlier and doing a safari. That could range anywhere from three to seven days. You’ve got some of the world’s most famous national parks and the great migration of the wildebeest in the Serengeti and Ngorongoro Crater. I did the 7-day <a href="http://www.worldexpeditions.com/Tanzania/Wildlife-Safari/Serengeti-Explorer" rel="noopener" target="_blank">Serengeti Explorer</a> because it takes in the very best parks, especially for that time of the year.</p> <p>I always recommend doing a safari before the trek as it gives you some time to get over any jet lag and get yourself in the right frame of mind. After the trek, we added in a short stop in Zanzibar. The beaches are stunning with turquoise waters and white sandy beaches, and there are lots of fresh seafood and interesting markets to explore.</p> <p>So in an ideal world, the ‘perfect’ East Africa experience would be a trek, safari and Zanzibar retreat.</p> <p><em><strong>Is Kilimanjaro on your next adventure? <span style="text-decoration: underline;"><a href="http://www.worldexpeditions.com/advanced-search?pageSize=15&searchKeywords=kilimanjaro" rel="noopener" target="_blank">View all our Kilimanjaro treks and adventures</a></span>.</strong></em></p> 2418Gear Tip: How To Fit Your Backpackhttps://assets.worldexpeditions.com/Blog/PostId/5258/a-primer-on-fitting-your-backpackGear and Training TipsWed, 19 Jan 2022 00:54:00 GMT<p>The two most important pieces of trekking equipment—your footwear and your pack—are also the hardest to select and adjust.</p> <p>These days, backpacks come in hundreds of shapes and sizes. Whether you are doing daywalks or multi-day walks it's really important that you follow a few basic tips for getting one that fits correctly to ensure you focus more on what's ahead than what's on your back. Number one is fitting your torso (and not your height).</p> <p><b>The Waistbelt</b></p> <p>The key consideration when fitting a pack is that the weight-bearing waist straps need to rest comfortably on your iliac crest (the top of your hip bones). When trying on a pack, put the waistbelt on and set the top edge of the waistbelt so it sits about an inch above the iliac crest. This is where you’ll be carrying the load.</p> <p>Tighten the waist belt. The waistbelt should feel snug but not tight. It certainly shouldn’t pinch the hips. Make sure that the padded sections of the waistbelt sit on top of your iliac crest. You might have to adjust both the waistbelt and the shoulder straps several (or more) times to get the correct fit. That’s okay. The more you adjust the pack, the more familiar with it you’ll become, and you definitely want to become good friends with your pack.</p> <p>To make sure that the waistbelt is long enough, the padding should reach a point in front of your iliac crest. If the padding doesn’t, the waistbelt is too short.</p> <p>Also check that the centre buckle at the front has room to be adjusted. If it doesn’t, you might need to try a pack with a larger waistbelt.</p> <p><b>The Shoulder Straps</b></p> <p>With the pack on and sitting on your hips, tighten (pull down on) the shoulder straps. The shoulder straps should be snug, but they should not bear much weight. Shoulder straps that carry a lot of weight can create neck, shoulder and back problems.</p> <p>When the pack is on, the shoulder straps wrap over your shoulders and should meet the pack about 1 to 2 inches below the top of your shoulders—essentially at the top of your shoulder blades.</p> <p>If they wrap over your shoulders and down your back for more than a few inches the pack is probably too small. Play with your shoulder straps (play with everything!). It’s really important that get used to your pack as something that can be adjusted, not something whose shape and positioning are set in stone.</p> <div class="dynamicImageWrapper" switchsource="image1"><img alt="The West Coast Trail requires plenty of focus and concentration | <i>Patrick Troughton</i>" class="responsiveImage" cropdataid="1520094" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/North-America/Canada/WCT-concentration-1520094-1100px.jpg" variablesrc="/croppedImages/North-America/Canada/WCT-concentration-1520094-###width###px.jpg" /></div>   <p><b>Load Lifter Straps</b></p> <p>Load lifter straps connect the top of the shoulder straps to the top of the pack. When they are tightened to the optimum amount, they should angle back to the pack at roughly 45 degrees. These straps are designed to balance the load. Don’t over tighten them.</p> <p><b>Sternum Straps</b></p> <p>The sternum straps should lie across your chest about an inch below your collar bone. Tighten them. When they are adjusted correctly, you should have ample room to move your arms.</p> <p>Don’t tighten the sternum straps too much. This can make other parts of the suspension system be out of belance, and it can affect your chest and breathing.</p> <p><b>Constantly Check Adjustments</b></p> <p>Once you are on  the trail (hopefully for training before your big trip) play with all your straps. Start with the waistbelt and shoulder straps. You should try a variety of positions and adjustments. If you adjusted your pack in the store or at home, there might be some tweaks you can do on the trail that make it fit better—and thus be more comfortable—as you move.</p> <p>Many higher-end packs nowadays offer adjustable torsos, which is a great idea if you’re going to be sharing the pack or if you’re buying a pack for a young person who’s still growing. Also, seek help at your gear shop. The staff are there to help you find the right size pack.</p> <p>And remember, women-specific packs are available. These have small torsos and are often good for young trekkers as well.</p> <p>The most important characteristic is to have a pack you can snug against your back. The goal is to have your cargo not jostling around.</p> <hr />52585 exercises to improve your walking fitnesshttps://assets.worldexpeditions.com/Blog/PostId/4904/5-exercises-to-improve-your-fitnessGear and Training TipsMon, 13 Sep 2021 04:57:29 GMT<p>Is your sense of adventure bubbling up as you plan and prep for your next walking holiday? Great! You’re halfway there! </p> <p>As much as the adventure comes from within, we must also train our bodies, because the fitter you are, the more fun you’ll have. </p> <p>In addition to learning general skills such as hiking and backpacking, you need to train your bum, legs and core as well as keeping your body supple. So, here are five functional exercises that work the big muscles and smaller stabilizers in your legs and glutes to help you prepare for the adventure of a lifetime. </p> <p>They’re called functional exercises because they mimic natural movement, getting all your muscles working together synergistically like they do when you run, jump, hike, scramble… whatever the adventure may be. </p> <p>They also incorporate various degrees of instability to help you develop better balance for walking on rough trails and terrain and moving your body in ways you never have before. And for most of these exercises, you don't need a gym or any equipment to do them!</p> <h2>Squat </h2> <p>The squat targets all the big muscles in your legs, glutes, hamstrings, and quadriceps. If you want extra resistance once you’ve perfected the technique, increase the weight in your backpack so you build greater strength. </p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/2t3Ab7a2ZM4?rel=0&controls=1"></iframe></div>   <p>Stand with feet shoulder-width apart, standing tall. Begin the squat by switching on the front core muscles which tilt the pelvis towards the front ribs while simultaneously tipping the torso forwards as you sit the hips backwards (like sitting on the loo). </p> <p>Slowly lower using the glutes to a 90-degree leg position, with weight evenly distributed through the whole foot. </p> <p>Return to standing using the glutes, keeping the pelvis tucked and the spine straight, powering through the whole foot including the big toe and keeping the head upright throughout. </p> <p>Do 10-15 reps per set. </p> <h2>Lunges </h2> <p>Lunges strengthen your glutes, hamstrings, quads and core to prepare you for hiking rocky trails and uneven terrain. Once you’ve mastered the basics, you can add weight to your backpack for greater strength. Whether you’re hiking to Everest Base Camp or summitting a trekking peak, lunges will prepare your legs for the most strenuous of activities. </p> <p>Stand feet together, core engaged, spine lengthened, and chest lifted and take a big step forward with your left foot. Lower straight down so your front left knee tracks over the top of your shoe and your back right knee points down toward the floor. </p> <p>You are on your back right toe. Push back using the glutes strongly to the starting position. Repeat on the right leg. Keep alternating. </p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/QOVaHwm-Q6U?rel=0&controls=1"></iframe></div> <p><br /> A good place to start is with 10-12 lunges on each leg and work your way up to three sets. </p> <p>Do Walking Lunges: Walking lunges are the same as basic lunges, except you alternate legs and you keep walking (moving) forward. Focus on excellent technique engaging the core and glutes with each lunge. </p> <p>If you’re not sure how to do them, consult a qualified trainer or physio to help you perfect them. It will be a great investment in a lifetime of healthy hiking knees. Do 10-15 reps on each side. </p> <h2>High Step Up </h2> <p>The High Box Step Up is a challenging exercise that targets the hamstrings, glutes, and quads. Extra instability is introduced when you increase the height of the step, forcing the stabilizer muscles to work together to keep you balanced. </p> <p>This exercise also provides a great hamstring stretch and is used when experiencing rough, rocky terrains. </p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/5qjqDHOUh-A?rel=0&controls=1"></iframe></div> <p> </p> <p>If you don't have a step-up box, place one foot on a platform slightly higher than your knee and drive forward, pressing down through your heel to lift your other leg. Then reverse the motion, controlling the descent to avoid jarring the leg on the way down. It’s harder than it looks. </p> <p>Do 10 reps for each leg. </p> <h2>Burpees </h2> <p>This is an advanced compound exercise requiring a strong core but it is great for improving strength, endurance and agility to turn you into a fit and fantastic adventure junkie. Stand with your feet shoulder-width apart, weight evenly distributed and your arms at your sides. </p> <p>Lower your body into a squat and then place your hands on the floor directly in front of you. Shift your weight onto your hands as you jump your feet back to softly land on the balls of your feet in a plank position, engaging the strength of your core. </p> <p>Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air to get the full benefit and prevent injury. Jump your feet back to where they came from in a squat behind your hands then reach your arms overhead as you explosively jump up into the air. Land and immediately prepare for the next burpee. </p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/G2hv_NYhM-A?rel=0&controls=1"></iframe></div> <p><br /> Start with five and work up to 20, remembering quality trumps quantity. </p> <h2>Mountain Climber </h2> <p>This exercise works to strengthen your core and legs and give you a cardio burn. </p> <p>Start in a plank. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air to get the full benefit and prevent injury. </p> <p>Bend your knee in towards your nose, crunching into your core, and then send it back out to plank position. Repeat on the other leg. Continue alternating legs, increasing the pace to get your heart rate up. Start with 20 seconds and work up to a minute.</p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/cnyTQDSE884?rel=0&controls=1"></iframe></div>   <p>These exercises are a great way to prepare yourself for whatever your next walking holiday throws at you, and you can do them anywhere – no equipment required!</p> <p><em>Our friends at <a href="https://www.wildwomenontop.com/" target="_blank">Wild Women On Top</a> have been connecting, coaching and championing women in the outdoors through hiking adventures since 2000. They have helped thousands of women fall in love with health and fitness – and find their inner wild by getting outdoors in nature. Find out more at <a href="https://www.wildwomenontop.com/" target="_blank">www.wildwomenontop.com</a>.</em><br /> <br /> <em></em><em></em><em></em></p> <hr />49047 things to consider before packing for your triphttps://assets.worldexpeditions.com/Blog/PostId/4868/8-things-to-consider-before-packing-for-your-tripGear and Training TipsTue, 10 Aug 2021 07:47:31 GMT<p>Packing tip 101: make a list, lay it all out, cull it back, then cull it back again! The last thing you want is to be carrying too much or forgetting important items from your gear list.</p> <p>To make sure you're well prepared, here are some main things to consider before you zip up your bags.</p> <h3>1. Have your gear list ready</h3> <p>This list should include every item that you will require along the journey, as well as items that might be required when the expedition does not go exactly to plan (i.e. wet weather gear – even if you are visiting a country in its warmer months).</p> <p>An extensive gear list is provided on our adventures, but you should tailor it to your needs and requirements – and only have the essentials to save yourself from overpacking.</p> <h3>2. Renting gear</h3> <p>Take into account what equipment your operator will provide, and what you will have to get. </p> <p>If can you hire gear from the operator or a local supplier, especially if it is equipment that you will not use regularly, it's worth choosing this option to keep expenses to a minimum. </p> <h3>3. Try and test your gear beforehand</h3> <p>Clothing and gear should be tried and tested before the main event. If possible, organise a mini-expedition before your main adventure to have the chance to test your equipment and clothing and see that it fits fine, is of good quality, and is usable in the conditions you will experience when on the trails.</p> <h3>4. Lay things out before packing</h3> <p>If you're a last-minute packer, make sure you take the time to lay all your items out before popping them in your bag. </p> <p>By grouping things together by what days you'll be wearing them or by items you'll be using on your adventure, you can easily see what items are truly necessary and which ones you can cull back on. </p> <p>Plus, having it laid out in front of you allows you to easily check off your items on your list and smartly pack them into your bag so they can easily fit, like a game of Tetris.</p> <h3>5. Be prepared for when things get wet</h3> <p>A dry bag is especially handy when heading outdoors to place items you don't want getting wet and dirty on your expedition.</p> <p>You can also use them to keep your liquids separate from your other belongings; plus, they make a great way to organise and separate your items when packing and unpacking.</p> <h3>6. Roll, don't fold</h3> <p>You've probably heard of this tip, but if you haven't, rolling up your smaller item articles of clothing can be a space saver. </p> <p>You can also fold and stuff your jackets, such as your waterproofs or downs into its hoody, as well as stuff your socks in your shoes to account for more room in your luggage.</p> <h3>7. Luggage weight restrictions</h3> <p>Know your airline’s baggage fee policy. The last thing you want at the airport is to be paying for excess baggage, so opt for lightweight luggage, clothing and gear items where possible.</p> <p>You could even pack items that are dual-purpose garments – such as pants that turn into shorts by removing a zipper on the leg or a jacket that turns into a travel pillow. If it's two-in-one, it's one less thing to carry, especially if you're on a backpacking expedition.</p> <p>You can also board the plane wearing your heaviest clothing items or carrying the equipment that is weighty – for instance, hiking boots and daypack plus contents, then change into something more comfortable later on.</p> <p>By being well prepared, checking your gear list and culling your list down to the essentials will help save you from carrying an extra load, but also making sure you have everything on hand to have a fun and enjoyable adventure.</p> 4868Packing hacks to help save money on your next holidayhttps://assets.worldexpeditions.com/Blog/PostId/4862/packing-hacks-to-help-save-money-on-your-next-holidayActivities,Gear and Training TipsMon, 09 Aug 2021 07:19:41 GMT<p>Whether you are travelling on a budget or need to cut down on your luggage weight, these clever packing tips could also help you save money on your next active adventure. Discover 10 travel hacks to pack smarter and lighter.</p> <h2>Switch to soft merino wool apparel</h2> <p>Clothing that is suitable for diverse weather conditions will help reduce the amount of clothing you take. Soft merino wool thermals and t-shirts will be appropriate for nearly all weather conditions because they regulate the body temperature extremely effectively.</p> <p>The other benefit is that they are odour resistant, which allows active travellers to wear them for nearly twice as long as cotton and synthetic clothing, rather than buying numerous pieces. You’ll be surprised how many days you can wear a quality base layer or pair of hiking socks before they really need to be retired.</p> <h2>LED torches</h2> <p>Opting for torches with LED bulbs when camping will avoid the need to get a bulb replacement. They are a lot more conservative on battery power, which means fewer spare batteries to purchase and carry. Cheaper torches can often cost a lot in replacement batteries, and eventually, to replace the torch itself.</p> <h2>Save on laundry costs</h2> <p>Bringing along environmentally-friendly, concentrate laundry soap can help save the need to submit your clothing for cleaning. Plus, the chance to wash smaller articles of clothing, like socks, underwear and some inner shirts, also means packing fewer garments with a fresh, clean pile to turn to.</p> <h2>Quick-drying clothes</h2> <p>To help with the drying process and for when you get a bit sweaty on the trails, packing quick-dry clothing that is made from synthetic fabrics, like board shorts, merino t-shirts, technical pants and shirts from outdoor stores, is encouraged. Plus, they tend to be pretty lightweight too.</p> <h2>Footwear</h2> <p>When planning to pack for an active adventure – especially when it's a trekking holiday, footwear and socks become a top priority. But you don't need to be packing different pairs. Packing one good pair of shoes that will enable you to do everything – that is, opting for a pair that will suit various terrain, means you can invest its use on multiple adventures down the track too.</p> <p>A spare can be handy if you know you'll be hiking on possibly wet or muddy terrain and want to avoid walking in soaked boots the next day. However, having one quality pair on hand should be enough, depending on the length and type of trek you are undertaking.</p> <p>Refer to your detailed itinerary notes and gear list supplied in your pre-departure kit to find the appropriate footwear for your outdoor experience. (You can read <a href="https://worldexpeditions.com/Blog/PostId/2547/how-to-choose-the-right-hiking-boots" target="_blank">this helpful blog on how to choose the right hiking boots</a>.)</p> <h2>Small repair kit</h2> <p>Heading out into the wilderness on an adventure can bring unexpected surprises, so bringing along a small repair kit can help save you from having to purchase replacement items along the way if they do break, tear or get damaged. This kit can include things like a needle and thread, spare buckles, buttons, safety pins, and Gaffa tape for mending tears.</p> <h2>Shop light</h2> <p>You may even avoid having the need to bring a repair kit if you know you have quality and enduring gear that will last the miles. Plus, specialised gear brands tend to be lightweight because they know every gram counts when out on the trails.</p> <p>While the price tag from professional gear stores can seem hefty, the items can be seen as an investment for future use. Some brands even ensure their gear's quality by offering a long warranty time on them.</p> <h2>Hiring kit</h2> <p>When you want quality gear, but can't afford the price tag, renting out gear or equipment can help you save big time.</p> <p><img alt="Use our trek pack on tour which includes a down/fibrefill jacket, skeeping bag, sleeping bag liner and kit bag. | <i>Lachlan Gardiner</i>" class="responsiveImage" cropdataid="981861" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Indian-Sub-Continent/Nepal/LachlanGardiner_WestNepal_2019_DSLR01_HIGHRES-0295-981861-1100px.jpg" variablesrc="/croppedImages/Indian-Sub-Continent/Nepal/LachlanGardiner_WestNepal_2019_DSLR01_HIGHRES-0295-981861-###width###px.jpg" /></p> <p>Have a look at the inclusions of your trip where sleeping bags, sleeping mats, tents or snowshoes are covered. This will mean you have less to worry about come trip day!</p> <h2>Essential toiletries only</h2> <p>Avoid purchasing small-sized liquid soaps, shampoos and conditioners whenever you take a trip. Instead, pour sunscreen and soaps into smaller re-usable bottles and simply label their contents. It not only means travelling more efficiently, but you'll also save on single-plastic use. Read more ways to reduce single-plastic use when travelling <a href="https://worldexpeditions.com/Blog/how-to-avoid-plastic-waste-when-you-travel" target="_blank">in this post</a>.</p> <h2>Packing cubes</h2> <p>These babies are space savers! These lightweight compartments help to organise your clothing and gear so you can find what you need quickly, separate the ‘clean’ from ‘dirty’ and well as make room for big-ticket items like your hiking boots that can take up quite an amount of space in your luggage. This could even mean switching to a smaller and less bulky bag.</p> <p>With some well thought out planning, smart preparation, as well as a comprehensive pre-departure kit and briefing before your big adventure, you can keep costs to a minimum – and maybe even start putting it towards your next active escape.</p> <p><em>What are some travel hacks you use?</em></p> <hr />4862Best ways to recover after a long hike or cyclehttps://assets.worldexpeditions.com/Blog/PostId/3823/best-ways-to-recover-after-a-long-hike-or-cycleGear and Training TipsTue, 27 Jul 2021 01:30:07 GMT<p>Most people spend a lot of time training in the lead up to their active holiday to ensure they are able to complete and enjoy their adventure. With the extra activity added to your routine, you're bound to feel some level of ache, pain or strain from your training session – or after completing a day pedalling or hiking on the trail.</p> <p>Try these helpful recovery tips to help ease any muscle or joint soreness post-exercise and keep your legs strong.</p> <h3>Cooling down</h3> <p>Going from an intense or high activity level back down to zero should not be an abrupt change for your body, the last thing you should do when you finish exercising is to stop completely.</p> <p>If you hop off your bike, give your legs the time to adjust to the change in the environment by pacing around on foot for a while. If you've finished a hike on the trails, gradually slow your pace and stay on your feet for a bit as opposed to sitting down straight away.</p> <p><img alt="Lake Dunstan Trail, Central Otago | <i>Ross Mackay</i>" class="responsiveImage" cropdataid="962527" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Australasia/New-Zealand/TCO-Bike-Images-RMackay-14-962527-1100px.jpg" variablesrc="/croppedImages/Australasia/New-Zealand/TCO-Bike-Images-RMackay-14-962527-###width###px.jpg" /></p> <blockquote> <p><strong>When you are 5-10 minutes from ending your workout or activity, reduce your pace to a lower intensity to transition your body from activity to a resting state. </strong></p> </blockquote> <p>When beginning any exercise, you would warm up to activate your muscles, so similarly, allowing your body a cooling down period is also important to reduce the risk of cramping, as well as removing lactic acid from your muscles. This is especially important in cooler temperatures when muscle stiffness is much more pronounced.</p> <h3>Don't forget to stretch</h3> <p>After exercising, do gentle stretches for five minutes to allow your muscles to relax into a resting state; stretching restores your muscles to their normal length, aiding in their recovery.</p> <p>Focus on the muscles used during the day while you’ve been trekking or cycling, such as calves, hamstrings, hip flexors and quadriceps.</p> <p>Avoid bouncing in and out of the stretch. Instead, you want to move into the stretch until you feel a mild to moderate tension, and hold the stretch for up to 30 seconds.</p> <h3>Fuel yourself</h3> <p>Long walks and extensive pedalling deplete your energy stores, so it’s important to refuel to replace this energy, repair tissues and supercharge your recovery process.</p> <p>Take advantage of the 30-45 minute post-exercise window where your body maximises the absorption of protein, water and carbohydrates, and aim to have a nutritious snack while after your training session or in between your long walk or cycle. Include some high-quality protein and complex carbohydrates such as granola, energy bars or nuts. Your body will thank you for it later.</p> <h3>Rehydrate and replace fluids</h3> <p>Hydrate, hydrate, hydrate! You lose a lot of fluid during a long hike or cycling expedition, so you should be replacing fluid throughout the day.</p> <blockquote> <p><strong>Drinking 1 ½ cups to 2 ½ cups of water per hour for at least 2 hours after exercise is an easy way to boost your recovery as the water supports every metabolic function and nutrient transfer in your body.</strong></p> </blockquote> <p><img alt="Cyclists enjoying a refreshing coconut roadside in Vietnam | <i>Lachlan Gardiner</i>" class="responsiveImage" cropdataid="962528" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Asia/Vietnam/Coconuts-in-Vietnam-962528-1100px.jpg" variablesrc="/croppedImages/Asia/Vietnam/Coconuts-in-Vietnam-962528-###width###px.jpg" /></p> <p>Just remember to reduce your water intake as you get closer to bedtime to limit the number of times you have to get up in the middle of the night.</p> <h3>Rest</h3> <p>If you're training to the lead up to your hiking or cycling adventure, give your body the chance to rest in between the days you are active. This will give the muscles you've been working on time to recover and avoid the risk of injury and strain from prolonged or intense exercises.</p> <p>This may not necessarily mean doing no activity at all, but can see you switching to less intense activity or exercises which focus on other areas of your body. For instance, if you did cardio one day, the following day you may want to do weight training instead. If you were hiking all day and want to ease the pressure on your joints, you could opt for a short bike ride the next day.</p> <p>Mental and physical rest is equally important when letting your body recover, so getting in enough sleep will allow you to come back refreshed and feeling even stronger the next day.</p> <p><img alt="Enjoying the view after a day on the trail in western Nepal | <i>Lachlan Gardiner</i>" class="responsiveImage" cropdataid="962529" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Indian-Sub-Continent/Nepal/LachlanGardiner_WestNepal_2019_DSLR01_HIGHRES-1360-962529-1100px.jpg" variablesrc="/croppedImages/Indian-Sub-Continent/Nepal/LachlanGardiner_WestNepal_2019_DSLR01_HIGHRES-1360-962529-###width###px.jpg" /></p> <h3>Preparation</h3> <p>While out on the trails warming up and stretching your muscles before you start can do wonders as it prepares your body for the day ahead. But being prepared for your active holiday doesn’t just mean training and ensuring you are fit, you also need to consider a few other things including:</p> <p>• Ensure your backpack is sized correctly and avoid carrying a backpack that is too heavy for your frame, or that you are not physically fit enough to carry.<br /> • Minimise the risks of sore feet by wearing proper hiking socks and <a href="https://worldexpeditions.com/Blog/how-to-choose-the-right-hiking-boots" target="_blank">hiking boots </a>that are broken in. Have a read of our guide on <a href="https://worldexpeditions.com/Blog/foot-care-tips-how-to-prevent-blisters-on-a-hike" target="_blank">ways to avoid getting blisters.</a><br /> • Use trekking poles to assist your muscles. These can be especially worthwhile on uneven terrain or when you need to rock-hop. You can find more <a href="https://worldexpeditions.com/Blog/6-must-read-gear-tips-for-your-trek" target="_blank">gear tips in this blog post</a>.</p> <p>Taking these few simple steps can help you to enjoy your walking or cycling adventure and limit the aches and pains.</p> 3823Foot care tips: How to prevent blisters on a hikehttps://assets.worldexpeditions.com/Blog/PostId/3822/foot-care-tips-how-to-prevent-blisters-on-a-hikeGear and Training TipsWed, 21 Jul 2021 07:32:22 GMT<p>The last thing you need on a long hike or multi-day trek are blisters, but often all it takes is a little preparation to keep your feet stress-free! Here are some helpful ways to make your next outdoor adventure a comfortable one.</p> <h2>Why do I get blisters?</h2> <p>Blisters form when there is too much friction between your foot and your hiking boots. Blisters most commonly appear on your heels or around your toes, but they can appear anywhere on your body if the activity is repetitive enough and creates friction against your skin.</p> <p>On multi-day treks, blisters can make or break your experience, so to ensure your feet are healthy, comfortable and blister-free, we recommend using the following techniques to prevent and treat forming hot spots.</p> <h3><span style="color:#949e17;">Top blister prevention tips for happy hiking feet</span></h3> <div style="background:#eeeeee;border:1px solid #cccccc;padding:5px 10px;"><strong>QUICK SUMMARY: How to avoid getting blisters</strong><br /> <br /> • <strong><span style="color:#949e17;">Properly fitted and worn in shoes</span> </strong>– if they are too tight or too loose they will often cause issues. If your boots are new, make sure you've broken into them long enough.<br /> • <span style="color:#949e17;"><strong>Quality socks are essential </strong></span>– many trekkers prefer to wear a liner sock under a heavier hiking sock to wick moisture and keep the foot dry. Try a merino wool or polypropylene liner in cold conditions or a Coolmax liner for warm to hot conditions.<br /> • <span style="color:#949e17;"><strong>Keep your feet dry</strong></span> – using foot powder with the right sock can really help prevent moisture from gathering.<br /> • <span style="color:#949e17;"><strong>Lubricate your feet </strong></span>– Body Glide is great for reducing friction. Many runners and walkers use this lubricant on their feet as well as other friction points on their bodies to prevent chafing. <br /> • <span style="color:#949e17;"><strong>Blister blocks and second skin</strong></span> – if you have ‘hot spots’ that are prone to blisters, try applying these items prior to your walk. They can also be used for protection and cushioning after a blister has formed.<br /> • <span style="color:#949e17;"><strong>Wrapping and taping</strong></span> – tape any pressure points or hot spots each day with athletic tape or moleskin. Make sure there are no wrinkles in the tape that might rub.</div> <h2><br /> Your hiking boots</h2> <p>Your hiking boots are the most important tool in preventing blisters – they could make or break your walking holiday! Firstly, make sure your boots are the right size and fit you well – sounds simple, but if you feel your boots pinch your toes together uncomfortably, they may be too small for you and your likelihood of blisters is almost guaranteed.</p> <p>At the same time, a pair of hiking boots that are too big for you will make your feet move around loosely in the boots, creating unnecessary friction and consequently, increase the likelihood of blisters. <a href="https://worldexpeditions.com/Blog/how-to-choose-the-right-hiking-boots" target="_blank">Read our blog on how to find the right hiking boots for more helpful tips.</a></p> <p><img alt="On walking trips make sure you invest in good walking boots | <i>#cathyfinchphotography</i>" class="responsiveImage" cropdataid="934602" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Australasia/Northern-Territory/0U3A1722-934602-1100px.jpg" variablesrc="/croppedImages/Australasia/Northern-Territory/0U3A1722-934602-###width###px.jpg" /></p> <p>A well-fitting pair of hiking boots will leave enough space for your toes, even when descending a steep hill. They will, however, hold your heels securely in place, which will prevent any heel blisters from forming.</p> <p>Once you have a pair of well-fitting boots, you need to ensure they have been broken in before you start your hike. If not, the stiffness of a new set of boots can create unnecessary pressure on certain parts of your feet and cause blisters. Breaking your hiking boots in slowly will make their sole more flexible and mould the inside of the shoes to your feet, helping create the perfect fit for your foot.</p> <blockquote> <p><strong>No other piece of equipment can impact your enjoyment of your trek more than your boots, so investing in comfortable trekking boots is highly recommended. </strong></p> </blockquote> <p>We advise going to a gear shop to be fitted by an expert who will talk you through the range of boots on offer and find the best boot to suit your foot type.</p> <p>Once you’ve bought your boots make sure you wear them as much as possible! They might feel a bit uncomfortable and stiff at first, but the more you wear them, the more they will mould to your foot shape. Start with short walks and build up to longer ones. It might take some time to wear them in, but it's better you get blisters now rather than on your trip.</p> <h2>Your socks</h2> <p>Now you’ve got your boots sorted, the next thing to look at is your socks.</p> <p>Hiking socks are usually thicker in certain areas, such as the heel and the ball of the foot, to reduce friction against your skin and provide padding between your trekking boots and your feet.</p> <blockquote> <p><strong>Avoid cotton socks, as they tend to absorb your sweat and hold the moisture, while the bunched up fabric will rub against your skin and create blisters. </strong></p> </blockquote> <p>Hiking socks are designed to transport moisture from your foot, through the socks and into the material of your hiking boots. If you have a breathable pair of hiking boots, these will then transport the moisture out of the boot and leave your feet dry and comfortable, with a low risk of blisters.</p> <p>Wearing two pairs of socks is another way to reduce friction and minimize the likelihood of blisters forming; we recommend very thin synthetic socks closest to your skin with regular hiking socks worn on top. The theory is that the socks will absorb any friction. There are socks specifically designed for this purpose and, if you are susceptible to blisters, it’s worth trying this method.</p> <h2>On the trail</h2> <p>There are a few things you can do to prevent blisters before you start your hiking adventure. If you already know of any problem areas that are likely to form blisters, tape them before you start to reduce friction. If you start feeling any of these hotspots getting uncomfortable, tend to them immediately to prevent blisters from forming. You can do this by taping them with moleskin, bandages, medical leukotape or even duct tape.</p> <p><img alt="Trekker on Buchanan peak with Mount Aspiring behind, walking above Matukituki valley, near Lake Wanaka | <i>Colin Monteath</i>" class="responsiveImage" cropdataid="934603" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Australasia/New-Zealand/Mount-Aspiring-National-Park-South-Island-New-Zealand-934603-1100px.jpg" variablesrc="/croppedImages/Australasia/New-Zealand/Mount-Aspiring-National-Park-South-Island-New-Zealand-934603-###width###px.jpg" /></p> <p>Alternatively, if none of these methods are available to you, simply take a break and take your shoes and socks off for a while to let your feet air out and give your feet a well-earned rest. If your feet get wet or sweaty enough to soak your socks, this is a good time to air them out.</p> <blockquote> <p><strong>Moisture creates more friction and favourable conditions for blisters to form. </strong></p> </blockquote> <p>When putting your shoes back on, make sure you tie them properly in a way that relieves the hotspots from pressure or friction. Another way of avoiding wet feet is changing your socks regularly throughout the day; your dry, blister-free feet will thank you later.</p> <h3><span style="color:#949e17;">How to treat blisters</span></h3> <h2>Notify your guides</h2> <p>Our guides are trained on how to best treat blisters to reduce physical discomfort while on a trek. If you feel a blister forming be sure to notify your guides the moment you notice it. Early treatment is best made for a more enjoyable walking adventure.</p> <h2>Treating your blisters yourself</h2> <p>Try to avoid creating any more friction on the affected spot by covering the area with an extra layer between your skin and your boots. You can use normal plasters, gauze or special blister plasters.</p> <p>If your blister has popped, it's important to protect the blister from infection, so apply a disinfectant cream to the area and cover it with a plaster to prevent dirt and sweat from touching the sore.</p> <h2>Should I pop a blister?</h2> <p>Popping a blister is a controversial topic. Small blisters, which are not painful, should usually not be drained. The intact skin on them protects them best from infection.</p> <h2>How to drain a blister</h2> <p>Draining a blister that is larger and painful can reduce the pain but increase the risk of infection. If you decide to drain a blister, wash the blister and surrounding area thoroughly first. Sterilize your needle with heat or alcohol. Insert the needle near the base of the blister. Dress the blister like any other wound to keep it clean.</p> <p>Whilst a trek may seem daunting – particularly if it’s your first time, if you take the time to prepare yourself mentally and physically, you’ll be well on your way to being ready to take on the challenge. Following these tips will hopefully help you avoid blisters and make the most of your next walking adventure. Good luck on the trails!</p> <p><em>Have tips of your own to share? Let us know in the comments below.</em><br />  </p> <hr />3822Walking the Overland Track FAQshttps://assets.worldexpeditions.com/Blog/PostId/3790/walking-the-overland-track-faqsActivities,Trekking/Walking,Destinations,Australia, New Zealand &amp; the Pacific,Australia,Gear and Training TipsWed, 09 Jun 2021 05:45:00 GMT<p>One of the main takeaways from walking Australia's iconic <a href="https://worldexpeditions.com/Australia/Trekking-Hiking/The-Overland-Track" target="_blank">Overland Track</a> is the sense of accomplishment that comes with it, but it doesn't come without its challenges.<br /> <br /> You'll be carrying a 15-20kg pack as you traverse past incredible dolerite peaks and through sublime myrtle-beech rainforest. You'll climb Tasmania's most iconic peaks, persevering in unpredictable highland weather and proving to yourself that with persistence and drive, you can do almost anything. Not a bad by-product from a 6-day trek, right?<br /> <br /> If you're keen to walk the Overland Track and explore the <a href="https://worldexpeditions.com/advanced-search?pageNumber=1&pageSize=15&categories=AUS&searchKeywords=Cradle" target="_blank">Cradle Mountain region</a>, see what to expect on the trail below with our most frequently asked questions, including information about the terrain, campsites, water facilities, phone reception and more.</p> <div style="margin-left: 20px;"><span style="color:#666666;">QUICK LINKS:</span><br /> <span style="color:#153d25;">THE TRACK</span><br /> <a href="#1">• When is the best time to walk the Overland Track?</a><br /> <a href="#2">• What flora and fauna can I expect to see on the Overland Track?</a><br /> <a href="#3">• What is the terrain like on the Overland Track?</a><br /> <a href="#4">• Are there leeches on the Overland Track?</a><br /> <span style="color:#153d25;">GEAR & FOOD</span><br /> <a href="#5">• What kind of hiking boots should I wear on the Overland Track?</a><br /> <a href="#6">• What day pack do we need?</a><br /> <a href="#7">• Should I bring trekking poles?</a><br /> <a href="#8">• Do I need water purification tablets on the Overland Track?</a><br /> <a href="#9">• What type of food do we eat on these trips?</a><br /> <span style="color:#153d25;">FITNESS & PREPARATION</span><br /> <a href="#10">• How fit do I need to be to complete the full track?</a><br /> <a href="#11">• How should I prepare for my Overland trek?</a><br /> <a href="#12">• If I prefer travelling independently, would a self-guided trip be for me?</a><br /> <a href="#13">• Do I need to organise my own permits on the Overland Track?</a><br /> <span style="color:#153d25;">CAMPSITES, TENTS & FACILITIES</span><br /> <a href="#14">• What are the campsites like on the Overland Track?</a><br /> <a href="#15">• Are single tents available?</a><br /> <a href="#16">• Is there luggage storage?</a><br /> <a href="#17">• What shower facilities are available on the track?</a><br /> <a href="#18">• Can we charge phones and cameras on the Overland Track?</a><br /> <a href="#19">• Will I have phone reception?</a><br /> <a href="#20">• What is the Leave No Trace policy?</a></div>   <h3 id="1"><span style="color:#949e17;">THE TRACK</span><br /> <strong></strong></h3> <h4 id="1"><strong>When is the best time to walk the Overland Track?</strong></h4> <p>The peak season to <a href="https://worldexpeditions.com/Australia/Trekking-Hiking/The-Overland-Track" target="_blank">walk the Overland Track</a> is in the summer months of December to February. However, trekking in the shoulder seasons and even during Winter can provide a unique and memorable experience that is worth considering. For a detailed guide on when to trek the Overland Track, check out this article <a href="http://blog.tasmanianexpeditions.com.au/when-is-the-best-time-to-walk-the-overland-track/" target="_blank">when to trek the Overland Track</a>, which details the seasonal nuances for each month.</p> <h4 id="2"><strong>What flora and fauna can I expect to see on the Overland Track?</strong></h4> <p>The Overland Track is a unique landscape offering a variety of localized climates, with a surprising amount of life that thrives in the National Park. <a href="https://www.tasmanianexpeditions.com.au/Blog/overland-track-flora-fauna" target="_blank">Find out more about the flora and fauna you can expect to see on the trail</a>.</p> <h4 id="3"><strong>What is the terrain like on the Overland Track?</strong></h4> <p>The terrain is rugged and remote. Tracks may be rough and steep in sections. Over the trip, you will walk along boardwalks, up and down steps, through overgrown forests, through muddy sections and if you choose some of the side trips you will scramble over rocks.</p> <h4 id="4"><strong>Are there leeches on the Overland Track? </strong></h4> <p>It’s not uncommon to encounter leeches on the Overland Track, particularly in areas with a lot of leaf foliage and tree coverage. Leeches tend to breed in warm moist areas, so can be spotted during the summer months in marshy areas. Leech bites do not hurt, however, if they bother you, we suggest bringing a salt solution to remove them from your skin if you come into contact with them.</p> <h3><span style="color:#949e17;">GEAR & FOOD</span></h3> <h4 id="5"><strong>What kind of hiking boots should I wear on the Overland Track?</strong></h4> <p>We highly recommend that you have high cut hiking boots for this trail. There are lots of slippery tree roots in the rainforest areas, so ankle support will be beneficial. Also, you may encounter mud along the way, so if they are waterproof, you will hopefully have nice dry feet at the end of the day.</p> <h4 id="6"><strong>What day pack do I need? </strong></h4> <p>The day pack that we recommend for the Overland Track should be a small compressible day pack that folds down to as small as your hand if not smaller. This is only to be used when you do side trips, as you will leave your 70-90L backpack at the trailhead and return to it after the side trip. It is not mandatory that you have the day pack, but we find that it is convenient to have one. An example of what we suggest for a daypack is the Sea to Summit Ultra-Sil Day Pack.</p> <h4 id="7"><strong>Should I bring trekking poles?</strong></h4> <p>Hiking poles can definitely assist you with going up and down the inclines and for stability in mud or slippery tree roots. If you have not used them previously, we recommend that you do some training with them before you head out on the hike.</p> <h4 id="8"><strong>Do I need water purification tablets on the Overland Track? </strong></h4> <p>Tasmania prides itself on clean pure water and most of the water along the track is safe to drink without purifying. Fresh rainwater tanks supplied by Parks and Wildlife can be found at each of the campsites, and you can also fill up your water bottle at many of the springs along the way.</p> <h4 id="9"><strong>What type of food do we eat on these trips? </strong></h4> <p>You’d be surprised how much food you’ll eat after a day’s trekking along the Overland Track. Our guides are experienced when it comes to preparing meals along the Overland Track. Thanks to a food drop on day 3, we are able to have fresh produce every night along the trail. Lunches usually consist of vegetable wraps with hams, chicken or salami, while evening meals can vary from curries, stroganoff and pasta.</p> <p>Deserts include improvised apple pie, and even a chocolate mousse if you’re lucky! Start your day with a hearty porridge or muesli, with snacks throughout the day including fruit and nuts, muesli bars and some fruit.</p> <p>As this is a full pack adventure, each trekker is required to carry a portion of the group’s food, whether it be a couple of cucumbers, lettuce heads or a bag of pasta. All types of dietary requirements are catered for, including vegetarian, gluten-free, lactose-free and nut-free.</p> <p>On the <a href="https://worldexpeditions.com/Australia/Walking/Cradle-Huts-Overland-Track">Cradle Huts version</a> of the Overland Track, more gourmet meals can be expected, including antipasto platters, minestrone soups and risottos.</p> <div class="embed-responsive embed-responsive-16by9" style="text-align: center;"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/Y6D8NymLoSA?rel=0&controls=1"></iframe></div> <h2> </h2> <h3><span style="color:#949e17;">FITNESS & PREPARATION</span></h3> <h4 id="10"><strong>How fit do I need to be to complete the full track?</strong></h4> <p>You will need a good level of fitness and must be in good health. You will be carrying a full pack of around 15-20kg and trekking for up to six or seven hours a day. Over the trip you will walk along boardwalks, up and down steps, through overgrown forests and through muddy sections.</p> <p>The terrain can get rugged and steep with potential variable weather conditions. This trek should not be underestimated as it can be tough and challenging.</p> <h4 id="11"><strong>How should I prepare for my Overland trek? </strong></h4> <p>We recommend one hour of strenuous exercise 3-4 times per week (this can be cycling, jogging or walking) interspersed with relatively demanding bushwalks carrying a full pack weight (up to 20kg).</p> <p>At least once a week, you should walk with a weighted day pack (5–7kg) for several hours for leg strengthening and aerobic fitness. The best exercise is multi-day bushwalking involving relatively steep ascents and descents and in variable weather conditions.</p> <h4 id="12"><strong>If I prefer travelling independently, would a self-guided trip be for me?</strong></h4> <p>Self-guided trips require individuals to use problem-solving skills, be adaptable and have a keen eye. It is recommended that you are comfortable in the outdoors, with map reading, referring to route notes and that you have a good sense of direction (or are willing to work on improving this!). The trail is marked but with variable weather conditions, you need to be adept at route finding and map reading.</p> <h4 id="13"><strong>Do I need to organise my own permits on the Overland Track?</strong></h4> <p>You are required to have a permit if walking the Overland Track, however, choosing a trusted and experienced operator on the trail takes the hassle of organising this with the permit and National Park Pass costs included in the trip price.</p> <p>World Expeditions secures the National Park passes and associated track passes each year for all their trekkers. It is a process that takes place well in advance before the season commences to ensure when you want to go, they are available as passes are issued in limited supplies.</p> <p>If opting for a self-guided walk, it is best to book well in advance as permits for these are released from July 1 and tend to sell out during the peak season. Less than 60 permits are available a day to trekkers on the track during the season (May – October) to avoid overcrowding and for sustainable management of the track, 34 of which are for independent walkers. <a href="https://worldexpeditions.com/Blog/overland-track-permits-what-you-need-to-know" target="_blank">Read more about securing your Overland permits in this blog post.</a></p> <h3><span style="color:#949e17;">CAMPSITES, TENTS & FACILITIES</span></h3> <h4 id="14"><strong>What are the campsites like on the Overland Track?</strong></h4> <p>If completing the full Overland Track, five nights of the trip will be spent along the track at designated commercial campsite areas. These wilderness areas have timber platforms for tents to be pitched on. There are nearby rainwater tanks and composting toilet facilities.</p> <p>Tasmanian Expeditions provides strong, 2-person bushwalking tents (twin-share), which provide each occupant with a personal access door and vestibule for individual use. They are high quality 3-4 season tents which have been trialled and tested to withstand all weather conditions that may be encountered in Tassie.</p> <p>The tents weigh between 2 and 2.5kg and this weight is shared equally by each occupant.</p> <h4 id="15"><strong>Are single tents available? </strong></h4> <p>Unfortunately, we do not have a single tent supplement on our Overland Track trips. While we can certainly put a request for a single tent on your reservation, this cannot be guaranteed. It depends on the makeup of the group and the number of people booked on the departure. Travellers who have a single tent will also find that a single tent is heavier than carrying half of a 2-man tent.</p> <h4 id="16"><strong>Is there luggage storage? </strong></h4> <p>If you are flying into Launceston and have excess baggage you do not want to take with you on your trip, we are able to store these at no cost at our Launceston office in Invermay. While there is not a separate secure luggage room, our offices are secure and we have had no issues of missing items in over 40 years of operation. If you would like a secured luggage room, we recommend asking your hotel if this facility is available.</p> <h4 id="17"><strong>What shower facilities are available? </strong></h4> <p>Unfortunately, there are no shower facilities on the camping expeditions along the Overland Track. For those who are concerned about washing, the closest you’ll come to a bath are the alpine lakes that are accessible each day, where you can have a quick refreshing dip. However, for a real cleanse we recommend you bring baby wipes (remember to take them out with you as well!).</p> <p>If a hot shower at the end of each day is a ‘make or break’ component for you, consider joining the <a href="https://worldexpeditions.com/Australia/Walking/Cradle-Huts-Overland-Track">Cradle Huts version</a> of the Overland Track. This version has hot showers available each night at the cabins.</p> <div class="embed-responsive embed-responsive-16by9" style="text-align: center;"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" src="//www.youtube.com/embed/tyQAV5sw7eg?rel=0&controls=1"></iframe></div> <h4 id="18"><strong><br /> Can we charge phones and cameras on the Overland Track? </strong></h4> <p>Unfortunately, there are no charging facilities at any of the huts along the Overland Track. We recommend bringing extra batteries or solar chargers for your phones. To conserve battery power on your mobile devices, turn your phones into flight mode.</p> <h4 id="19"><strong>Will I have phone reception? </strong></h4> <p>As the Overland Track is renowned as being a true wilderness walk, you cannot expect phone reception while on the trail. For trekkers who summit Mount Ossa and Cradle Mountain, there is sometimes sporadic phone reception. However, this cannot be relied upon.</p> <p>Our guides carry emergency satellite phones which allow them to communicate with our base in Launceston if any emergencies arise. Rest assured you are not completely alone in the wilderness.</p> <h4 id="20"><strong>What is the Leave No Trace policy? </strong></h4> <p>We strongly adhere to <a href="https://worldexpeditions.com/Thoughtful-Travel/Leave-No-Trace" target="_blank">Leave No Trace</a>, Australia's national minimal impact program. As part of this philosophy, we encourage travellers to:</p> <p>- Plan ahead and prepare<br /> - Travel and camp on durable surfaces<br /> - Dispose of waste properly<br /> - Leave what you find<br /> - Minimise campfire impacts<br /> - Respect wildlife<br /> - Be considerate of your hosts and other visitors</p> <p>Visit our <a href="https://worldexpeditions.com/Thoughtful-Travel" target="_blank">Thoughtful Travel page</a> for more information on how we reduce our environmental impact on the Overland Track.</p> <p><big>Ready to see why the Overland Track holds legendary status as one of Australia's finest walks? <a href="https://worldexpeditions.com/advanced-search?pageNumber=1&pageSize=15&categories=AUS&searchKeywords=Cradle">View our range of guided and self-guided trips ></a></big></p> <hr />3790Cape to Cape Track: Hiking and cycling training tipshttps://assets.worldexpeditions.com/Blog/PostId/3656/training-tips-hiking-or-cycling-the-cape-to-cape-trackActivities,Cycling,Trekking/Walking,Community,Traveller Stories,Destinations,Australia, New Zealand &amp; the Pacific,Australia,Gear and Training TipsWed, 06 Jan 2021 00:36:22 GMT<p>Deciding <em>where</em> to travel is not always the biggest dilemma. Often, the crux is <em>how</em> to do it. Do you like the idea of blending cycling and hiking into one trip? On my visit to Western Australia, I chose to do just that as part of my exploration of the <a href="https://worldexpeditions.com/Australia/Trekking-Hiking/Cape-to-Cape-Track-Walk" target="_blank">Cape to Cape Track</a>.</p> <p>Whether or not you plan to take on this iconic coastal trail, these training tips will help you best prepare for your next multi-day, coastal adventure on foot or by bike.</p> <h3>Why hike and bike?</h3> <p>If you choose to ride, you’ll benefit from covering long distances and no doubt seeing further, faster; but hiking can often take you to areas inaccessible by other means at a slower pace.</p> <p>This was the very question I asked myself ahead of my trip to Western Australia. I’d been invited to take part in the 10<sup>th</sup> anniversary of the Cape to Cape mountain bike race, a four-day event based at Margaret River. For the first time, the race would not trace the traditional linear route from Luuewin Lighthouse to Dunsborough township. Instead, they’d chosen to loop around the local vineyards and popular single-track trails.</p> <p>Keen not to miss the incredible coastal views and a chance to spot migrating whales in the distance, I decided to pack the trail shoes and extended my trip to include a three-day hike along the famous <a href="https://worldexpeditions.com/Australia/Trekking-Hiking/Cape-to-Cape-Track-Walk" target="_blank">Cape to Cape Track</a>.</p> <p><img alt="A cosy beach corner along WA's Cape to Cape Track | <i>Catriona Sutherland</i>" class="responsiveImage" cropdataid="775312" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Blogs/WEX/Cape-to-Cape-Track-beach-775312-1100px.jpg" variablesrc="/croppedImages/Blogs/WEX/Cape-to-Cape-Track-beach-775312-###width###px.jpg" /></p> <p>My trip down under was limited to 10 days – an ambitious timeframe coming from the UK! To make the most of it, I joined a team to wander the well-known route, covering close to 60 kilometres of coastal terrain. Quite the post-ride warm up! With a day to rest, I switched my hiking shoes for the saddle; this time to ride 230 kilometres of sensational singletrack.</p> <p>So how did I prepare for this multi-day, multi-discipline adventure? If you’re considering a hike and ride combination, then read on for my top training and preparation tips.</p> <h3>Prepare for the terrain</h3> <p>The Cape to Cape track is coastal and whilst it doesn’t gain much elevation, the terrain can be tough on your body, particularly your feet!</p> <p>Day after day, you’ll be tackling sandy tracks and long sections of beach, so you’ll want to condition yourself for the endurance required. Distances can reach 25 kilometres per stage, so you’ll need to be ready for multiple hours on the move.</p> <h3>Be beach-ready</h3> <p>The ideal way to condition yourself for the impending sand is, of course, to mirror this in your training hikes. Find a local beach if you live near to the coast, a lakeshore, or muddy ground, to emulate the sticky nature of the sand. If you stick to tarmac or hard-pack trails, you’ll gain miles but your muscles won’t be accustomed to the drag. Make sure to do long-distance efforts on this type of terrain to gain muscle memory and to be mentally ready too.</p> <h3>Dare to bare?</h3> <p><img alt="Enjoying a barefoot walk along the beaches on the Cape to Cape Track | <i>Catriona Sutherland</i>" class="responsiveImage" cropdataid="775311" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Blogs/WEX/Cape-to-Cape-Track-WA-775311-1100px.jpg" variablesrc="/croppedImages/Blogs/WEX/Cape-to-Cape-Track-WA-775311-###width###px.jpg" /></p> <p>You might prefer to shed the shoes and walk barefoot on the beach? I hiked a six-kilometre stretch with my boots dangling from my pack. Doing so is a great way to improve balance and posture – but I’d recommend making sure you’re prepared for the abrasion from sand.</p> <p>Take shorter strolls by the seaside or get used to barefoot on grass, or simply walking around the house. I found this a great method to toughen up the soles of my feet too.</p> <h3>Be bike prepared</h3> <p>When it comes to riding, preparation is also key. For the Cape to Cape, I researched the right tyre choice – your wheels are the contact point with the trail, so you have to be sure you’ve got the best tools for the job. Trails around the Cape to Cape are often dry, rocky and very sandy! Hiring a quality bike will make all the difference, and if you want to luggage transfers taken care of as well, turning to a trusted company like <a href="https://www.australiancycletours.com.au/our-services" target="_blank">Australian Cycle Tours</a> will take the hassle out of planning.</p> <p>Take your bike for a spin at your local beach if you have coastal access in order to get used to cycling on varying conditions. If this isn’t an option, cycling on wet mud and slicker conditions offer a similar feel and will help you to find the balance needed.</p> <p><img alt="Bike training for the Cape to Cape Track | <i>Catriona Sutherland</i>" class="responsiveImage" cropdataid="775313" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Blogs/WEX/Bike-training-775313-1100px.jpg" variablesrc="/croppedImages/Blogs/WEX/Bike-training-775313-###width###px.jpg" /></p> <h3>Carry your gear</h3> <p>Whilst the guided routes on the Cape to Cape don’t require you to lug tents and sleeping bags, you’ll certainly be carrying a backpack with extra clothes, food and plenty of drinking water.</p> <p>During my hike, the storms set in, so don’t underestimate the amount you’ll choose to take with you – it might even include a swimsuit if the water’s not too cold! Ideally, you’ll be able to train outdoors, but if you’re adding mileage at the gym, consider wearing your pack during the session too. Step machines or treadmills can be a great way to squeeze in sessions around a busy work life.</p> <p>If you prefer carrying a lighter pack, opting for a <a href="https://worldexpeditions.com/advanced-search?pageNumber=1&pageSize=6&sortMethod=durationLowToHigh&categories=AUS&searchKeywords=Cape+to+Cape+Track+western+australia" target="_blank">guided tour on the Cape to Cape Track</a> with a professional guide and support staff allows you to get an in-depth cultural exploration of the region with extra comforts.</p> <p><img alt="Resting at a beach along WA's Cape to Cape Track | <i>Catriona Sutherland</i>" class="responsiveImage" cropdataid="775314" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Blogs/WEX/beach-stop-c2c-775314-1100px.jpg" variablesrc="/croppedImages/Blogs/WEX/beach-stop-c2c-775314-###width###px.jpg" /></p> <h3>Know your kit</h3> <p>Fitness is one element, but you won't go far by bike or foot if you’re uncomfortable in your kit. Whether it’s a new saddle, pack or shoes – be sure to log time with them so you don’t discover any unwanted discomfort on the trail. Equally, be sure to read the recommended kit list or research blogs from those with experience of the area.<br /> <br /> <strong>Hiking kit</strong><br /> Simulating the actual event is the best way to train – load up your pack and take it on your training hikes or even walks to and from work. Practice using a bottle or bladder for drinking and find out how easy it is to access your camera or snacks. This may seem mundane, but when you’re trekking day after day for multiple hours, you want to make tasks as simple as possible.</p> <p>As tiredness sets in, it can be easy to not eat or drink as much as you should, so being sure it’s of minimal effort to do so will help you as the days stack up.</p> <p>When it comes to hiking footwear, the Cape to Cape is ideally suited to a lightweight pair of outdoor shoes as well as gators – a truly useful aid to combat the infiltration of sand! Practice using these and don’t just throw them on the first day of the trek. Also, take a spare pair of socks. There are times on the path when your feet may get wet, so being armed with a dry set will help to avoid the onset of blisters.<br /> <br /> <strong>Cycling kit</strong><br /> For the bike, the same applies. You’ll be sweating from the heat and effort, so if you’re not used to wearing a pack on the bike, make sure to train with one. Another skill to perfect is eating on the move. When you’re riding long days in the saddle, a top tube feed bag is also a useful addition, so you don’t have to stop to eat or try and dig awkwardly into your back pockets.</p> <h3>Clock the kilometres: mileage munching</h3> <p>Clocking up the kilometres is the best way to prepare for endurance, but many of us have busy lives and have to save the big days for the weekend. Consider if you can walk to work? Perhaps you can get off the bus or train earlier and add some distance to your legs mid-week? Could you walk to work one day, then bike home? Trying to combine walking and cycling equally within your week will ensure you’re not focusing on just one area.</p> <h3>Repetition reaps reward</h3> <p>The key to multi-day is to replicate this repetition as part of your training sessions. If you only have one day to add in the big distances, consider splitting the time between the bike and the trail shoes. Find an off-road route that you can ride, rest, then hike. If you have more time, ride one day and hike the next. Getting your body used to waking up tired and having to go again, is as much a physical training exercise as a mental one.</p> <p>Good luck on the trail!</p> <p><em>Words by Catriona Sutherland, a UK writer and athlete who travelled on the <a href="https://worldexpeditions.com/Australia/Trekking-Hiking/Cape-to-Cape-Track-Walk" target="_blank">Cape to Cape Track</a> in Western Australia. <a href="https://worldexpeditions.com/Blog/cross-training-for-multi-day-adventures">Read more cross training tips from her ></a></em><br />  </p> <p><em></em></p> <hr />3656Cross training for multi-day adventureshttps://assets.worldexpeditions.com/Blog/PostId/3657/cross-training-for-multi-day-adventuresAdventure Travel,Cycling,Trekking/Walking,Community,Traveller Stories,Destinations,Australia, New Zealand &amp; the Pacific,Australia,Gear and Training Tips,ActivitiesWed, 06 Jan 2021 00:15:56 GMT<p>Prepare for your next multi-day hiking or cycling adventure with these cross training tips and exercises from outdoor enthusiast, athlete and <a href="https://heroutdoorslife.com/" target="_blank">Her Outdoors Life</a> blogger Catriona Sutherland.</p> <h3>Cardio counts</h3> <p>When taking on a multi-day adventure, endurance is key, so clocking up kilometres can best prepare you for the long distances on the trail. Take a day out of your weekend to do a big hike, attempt a longer bike ride or throw in a 5K or 10K run mid-week.</p> <p>Set up a daily steps challenge to keep you goal-oriented throughout your week, then increase your kilometres or step count as you progress.</p> <p><img alt="Bike training for the Cape to Cape Track | <i>Catriona Sutherland</i>" class="responsiveImage" cropdataid="775307" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Blogs/WEX/Bike-training-775307-1100px.jpg" variablesrc="/croppedImages/Blogs/WEX/Bike-training-775307-###width###px.jpg" /></p> <h3>Weights work wonders</h3> <p>Cardio isn’t the only key to endurance success. Time in the gym can do wonders for both cycling and long-distance hiking. Once a week, try to fit in a session using weights. Not everyone is comfortable pumping iron, so I’d also recommend a gym class, as this is great for professional guidance and motivation from those around you.</p> <p>Squats, lunges and sit-ups using hand weights are an excellent method of increasing strength.</p> <p>Core stability is critical to endurance longevity, so even if you can’t make a class, allow time at home to do this. Use your downtime efficiently, for instance, when watching a TV show or listening to a podcast, try planks sets to develop strength in your abdominal area. I’ll typically try 30-second intervals with short rests in-between.</p> <p>Set yourself a challenge each week and see if you can increase the time of each rep.</p> <h3>Climbing for cross training</h3> <p><img alt="Hit your local climbing gym to activate your leg muscles | <i>Catriona Sutherland</i>" class="responsiveImage" cropdataid="775306" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Blogs/WEX/Bouldering-775306-1100px.jpg" variablesrc="/croppedImages/Blogs/WEX/Bouldering-775306-###width###px.jpg" /></p> <p>If the regular gym isn’t your thing, then why not try climbing? On wet days or dark nights, I head to the climbing wall to mix it up. As well as arms as legs, this is an excellent opportunity to work your core muscles and balance too. I also find squeezing my feet into climbing shoes an ideal way to condition them too!</p> <h3>Allow time to recover</h3> <p>As you train for an endurance you’ll gather distance, but with that comes the need for recovery too. Planning in an easy week every third week is a good guide, so you don’t overload - risking injury or illness. Recovery doesn’t also have to mean complete rest either. Easy, short rides or walks are a good way to keep your body moving.</p> <p>To ease out muscles and reduce your risk of getting injured, a foam roller is an ideal aid to combat potential problems. I will make time at least once a week to roll out my calves, quads, lower back and the soles of my feet. As I travel regularly, I also take with me a smaller mini roller or ball, so I can make time during or between flights to keep my body moving.<br />  </p> <p><em>Words by Catriona Sutherland, a UK writer and athlete who followed these training tips on her adventure on the <a href="https://worldexpeditions.com/Australia/Trekking-Hiking/Cape-to-Cape-Track-Walk" target="_blank">Cape to Cape Track</a> in Western Australia. <a href="https://worldexpeditions.com/Blog/training-tips-hiking-or-cycling-the-cape-to-cape-track">Read more hike and bike training exercises from her ></a></em></p> <p><strong>Let us know in the comments below, what's your workout routine when preparing for a multi-day adventure?</strong></p> <hr />3657Your 'go-to' guide to prepare for a cycling tourhttps://assets.worldexpeditions.com/Blog/PostId/2416/ultimate-guide-preparing-cycling-tourActivities,Cycling,Gear and Training TipsFri, 01 May 2020 04:17:00 GMT<p><strong>Getting ready to strap on your lycra to ride some of the world's most amazing cycling trails? Here's everything you need to know about bike training and riding gear to best prepare you for your cycling tour – with added insider tips from our bike tour experts.</strong></p> <p>After months of dreaming and weeks of researching your <a href="https://worldexpeditions.com/Cycling?utm_source=Blog&utm_campaign=WE%20Blog&utm_content=Cyclingguide" rel="noopener" target="_blank">ultimate cycling tour</a>, you’ve booked your trip. Now all you have to do is sit back and wait for the day when you can finally head off on your long-awaited adventure… if only life could be that simple!</p> <p>As with most things in life, you get out what you put in. So, you’ll need to do some physical conditioning to prepare. It’s also important to consider the appropriate clothing and gear to take on your trip. Adequate preparation will make your riding experience even more enjoyable.</p> <p>To help you prepare, we’ve consulted our in-house cycling experts and bike addicts to compile the best tips and tricks on training and gear essentials you'll need to ensure you are comfortable and confident on your <a href="https://worldexpeditions.com/Cycling?utm_source=Blog&utm_campaign=WE%20Blog&utm_content=Cyclingguide" rel="noopener" target="_blank">biking adventure</a>.</p> <p><img alt="Enjoying the ride on the 'Vietnam by Bike' trip. Image credit: Richard I'Anson" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Enjoying_the_ride-small1-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Enjoying_the_ride-small1-1024x683-###width###px.jpg" width="1024" /></p> <h3>11 helpful training tips</h3> <h4>1. Consider your trip grading</h4> <p>It's very important to be mindful of your trip grading and read your trip notes well in advance so that you know what type of cycling you'll face on your trip. There are a number of factors to consider preparing for which will help make your tour more enjoyable. Do you have one big day of hill climbing? Will the weather be quite hot at the time of year you are travelling?</p> <p>Understanding your trip itinerary and grade will help shape your training sessions and give you guidelines on how much training you should do leading up to your trip.</p> <p>If you are new to cycling and are feeling unsure, don’t be put off! It’s normal to feel a little nervous. Just remember, it’s not a race. Go at a pace you are comfortable with so you can soak up your surroundings along the way.</p> <p>Furthermore, many of our tours have vehicle support, so if you aren't feeling up to riding one day there is always the option to have a rest. There's also the option to choose an e-bike for that extra pedalling boost.</p> <h4>2. Get miles on your legs</h4> <p>It may sound obvious, but the key to getting 'cycling fit' is spending as much time on your bike as possible. Don't make the mistake of thinking that running or swimming will suffice.</p> <blockquote> <p>While it is good to mix up your workouts with cardio and weight bearing exercises, it is essential that you fit some riding time in your weekly workouts. Cycling regularly will activate different muscle groups, as well as get you used to sitting in your seat (or 'saddle') for long periods.</p> </blockquote> <p style="text-align: right;">- Garry Corbett (journalist and avid cyclist)</p> <p><img alt="Crossing Hyde Bridge on the Otago Rail Trail. Image credit: Tom Powell" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Otago_Rail_Trail_27-medium-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Otago_Rail_Trail_27-medium-1024x683-###width###px.jpg" width="1024" /></p> <blockquote> <p>I jog a few times a week and this was the preparation I thought was enough for my cycle trip. But once on the bike, and facing 700-metre road ascents, I realised there is a big difference between running fit and cycling fit. Now, I always recommend people actually cycle in preparation for their cycle trip – a few times a week and not just on the bike in the gym (although, that is better than not cycling at all).</p> </blockquote> <p style="text-align: right;">- Kate Baker (UTracks Manager)</p> <h4>3. Train consistently</h4> <p>Try to keep up a consistent amount of exercise each week, especially during the weeks leading up to your trip. Consistency and repetition are important for getting cycling fit.</p> <p>To keep up consistent workouts, it’s a good idea to schedule them at the same time every week and fit them into your daily schedule. Also, remove as many barriers as possible, so you can’t come up with excuses not to train. For example, organise your gym clothes the night before, set reminders on your phone and keep a workout calendar.</p> <h4>4. Practice climbing hills</h4> <p>Let’s face it, not many people love riding up hills but the more you ride up them, the more you'll be prepared for them on your trip.</p> <blockquote> <p>Basically the trick is to choose the “right” gear that allows you to pedal at your optimum speed. Choose a gear that is too low and you will spin the pedals too fast with the result that you will tire quickly or conversely choose a gear that is too high and you will have to expend too much energy with each turn of the pedals, with the result that you will tire quickly or potentially cause injury to your knees or hips.</p> </blockquote> <p style="text-align: right;">- Garry Corbett</p> <p><img alt="Cycling the Tibetan Plateau. Image credit: Bas Kruisselbrink" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Kathmandu_to_Lhasa_Cycle_Himalaya-medium4-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Kathmandu_to_Lhasa_Cycle_Himalaya-medium4-1024x768-###width###px.jpg" width="1024" /></p> <h4>5. Be flexible</h4> <p>We all lead busy lives and it can be hard to fit specific training sessions into your everyday life. To fit in more time on your bike, try adding cycling to your daily routine, for example riding to the shops or work. This can also help build consistency.</p> <blockquote> <p>The main thing I did to train was to get out on my bike as much as possible. I’d try and incorporate cycling into my every day life. Do I need to take the car to the shops? Maybe I could just pop to the shops on my bike if I only needed a couple of things. Making sure I had time in the ‘saddle’ (to prep butt and legs) was a key part of my preparation. Seeking out a few hills and stairs also helped me increase my leg strength.</p> </blockquote> <p style="text-align: right;">- Kate Harper</p> <h4>6. Push yourself</h4> <p>The more you prepare, the more you’ll enjoy yourself. If you are only ‘just’ fit enough you won’t get as much out of your trip.</p> <blockquote> <p>To put it bluntly if you want to get the most out of your long-awaited cycle tour you will need to do some sort of physical conditioning. This fact applies whether you have booked a so-called “easy” tour with few or no hills or if you have booked a tour that tackles some of the most arduous mountain climbs in the world.</p> </blockquote> <p style="text-align: right;">- Garry Corbett</p> <p><img alt="Clients riding along side the beautiful Tekapo canal system on one of our New Zealand cycle journeys. Image credit: Colin Monteath" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Riding_along_the_Tekapo_canal_system-medium-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Riding_along_the_Tekapo_canal_system-medium-1024x683-###width###px.jpg" width="1024" /></p> <h4>7. Train in a variety of weather conditions</h4> <p>Some of your training should reflect the trip conditions. If it might rain on your trip, then train in the rain and test your wet weather gear. See how rain impacts your riding style.</p> <h4>8. Get familiar with handling your bike</h4> <p>If you haven’t done lots of bike riding previously, make sure you are very comfortable with bike handling and functions. This includes changing gears, breaking and adjusting the bike.</p> <blockquote> <p>On my first guided tour along the Loire Valley in France one lady in the group had never previously ridden a bicycle with gears. I chivalrously volunteered to spend the first half of the first day riding alongside her either changing the gears for her or supervising her own very ordinary attempts at what is, after all, a very basic task. The reality of the situation was that she should have been prepared for this basic task before she left home.</p> </blockquote> <p style="text-align: right;">- Garry Corbett</p> <h4>9. Practice riding with other vehicles</h4> <p>If you’re going on a cycling trip in Southeast Asia for example, it’s important to practice cycling with other vehicles so you can build confidence near them.</p> <blockquote> <p>Fitness is one thing, however, in Asia you are also dealing with other bikes, traffic, horns and people going about their daily lives. Building confidence riding with other cars, bikes, traffic etc, was also good preparation as it gives you an awareness of yourself on your bike in relation to other moving objects!</p> </blockquote> <p style="text-align: right;">- Kate Harper</p> <p><img alt="Cycling Rural China" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/China_rural_cycling-medium-1024x684-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/China_rural_cycling-medium-1024x684-###width###px.jpg" width="1024" /></p> <h4>10. Ride on different surfaces</h4> <p>Your trip notes will give you an idea of the types of surfaces you will ride on during your trip. Will you be riding on dirt tracks, paved roads or rocky paths? Practice training on these surfaces so you are comfortable handling your bike in similar situations.</p> <h4>11. Mix up your workouts</h4> <p>If you are doing a multi-activity trip which might include cycling, kayaking or hiking, make sure you mix up your training sessions.</p> <blockquote> <p>It was tricky training for the Bike, Hike and Kayak North Vietnam trip because of the three different elements.  About three months before departure, I introduced swimming a couple of times a week to my regular walking routine because I thought it would help with the kayaking.  Also, I sought out walks with rougher, steeper terrain to my regular routes.  I made the mistake of thinking the extra walking would be my bike training, so it was lucky I got on the bike a month or so beforehand.  My legs were jelly the first few rides but I improved fast due to my baseline fitness.  In hindsight, I should have started on all three activities from the beginning.</p> </blockquote> <p style="text-align: right;">– Michele Eckersley </p> <h3>6 essential bike gear tips</h3> <p>What clothing and equipment should you take on your cycling tour? It may seem like a mundane subject to think about, when all you want to do is hop on your bike and go. Yet, it is absolutely essential that you get the gear right!</p> <p>The bottom line is that you have booked a cycling tour because you enjoy cycling. You want to soak up the culture of a new country at a relaxed pace from the comfortable saddle of your bike.</p> <h4>1. Ensure you have quality wet weather gear</h4> <p>Invest in good quality wet weather gear – including a rain jacket and pack cover. You won’t regret it!</p> <blockquote> <p>On a social ride, which for all intents and purposes the vast majority of organised cycle tours are, there is nothing worse than riding in the rain without adequate protection – especially if it is cold rain!</p> </blockquote> <p style="text-align: right;">- Garry Corbett</p> <h4>2. Replicate your comfortable set-up</h4> <p>Whilst it’s not a requirement on our cycling trips that you bring all your own gear if you already have a comfortable set-up at home, it’s a good idea replicate it on your trip. This could include your saddle, clip-ins for SPD’s and ergonomic handlebar grips. If you don’t have these, buy them is not essential. It’s just recommended to replicate your own set-up if you already have one.</p> <p>Some of our trips may need you to bring your own helmet, and most seats can be adjusted to our bikes in country. You will be sent a pre-departure kit before you leave with all sorts of important information, including a comprehensive gear list. Our travel experts are also always on-hand to advise on recommended gear.</p> <p><img alt="Cycling along the Nelson Great Taste Trail in New Zealand. Image credit: Dean McKenzie" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/0756-Nelson-Dean-McKenzie-medium-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/0756-Nelson-Dean-McKenzie-medium-1024x683-###width###px.jpg" width="1024" /></p> <h4>3. Consider wearing a bike jersey</h4> <p>Bike jerseys with a number of pockets on the back are another good addition to your wardrobe for both comfort and convenience. Don’t worry, not all of them look like a brightly coloured billboard.</p> <p>The pockets can conveniently hold everything from snacks to cameras and money. It is important to note here that if you shop around you can purchase cycle jerseys that do not make you look like a Tour de France contender.</p> <h4>4. Cycling gloves make a big difference</h4> <p>Cycling gloves are another addition to your wardrobe that are highly recommended when cycle touring. While gloves may seem like a small consideration, they serve a number of very important functions including grip and sun protection.</p> <blockquote> <p>First and foremost, gloves keep the hot sun off the back of your hands, but on a more practical level they stop blisters, chafing and other discomfort caused by the constant friction of handlebars and road vibration against the skin of your hands - especially when they are damp with sweat.</p> <p>If you have booked a mountain bike tour, the extra grip provided by gloves could mean the difference between staying on your seat or taking a tumble and landing on the ground. The improved grip enables better control of your bike because your hands are less likely to slip on the handlebars each time you turn.</p> </blockquote> <p style="text-align: right;">- Garry Corbett</p> <p><img alt="The east coast of Tasmania is perfectly suited to cycling. " class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Tasmania_Cycling-medium-1024x681-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Tasmania_Cycling-medium-1024x681-###width###px.jpg" width="1024" /></p> <h4>5. Comfort is key</h4> <p>While it’s important to focus on fitness, one shouldn’t forget about comfort. If you’re feeling uncomfortable it will make it hard to enjoy your trip.</p> <p>All your contact points must be really comfortable including your hands, backside and feet. If you are not used to long periods of riding we recommend buying a gel seat pad or padded cycling pants.</p> <blockquote> <p>Sitting on a bike seat for multiple hours can present some challenges if you haven’t done so for a long time, or at all. Some people like to bring padded bike pants, others gel seats, and while they all help to some degree nothing aids your buttocks better than getting it used to being on a bike seat gradually before your trip. Just like you wear your boots in to avoid blisters before a trip, wear your bum in by sitting on the bike before you travel.</p> </blockquote> <p style="text-align: right;">- Brad Atwal</p> <h4>6. Wear synthetic clothing – not cotton</h4> <p>Carefully consider the clothing you pack before you leave and consider investing in some quick-drying clothes. Cotton does not dry quickly and can hold too much moisture.</p> <blockquote> <p>It is best to bring along fast-drying clothing that is predominantly synthetic or of a synthetic blend. Cotton holds onto moisture and can be a cyclist’s worst enemy. Not only does it look unsightly to be wearing a T-shirt and shorts soaked with sweat, but the moisture magnifies both heat and cold and can make things very uncomfortable.</p> </blockquote> <p style="text-align: right;">- Garry Corbett</p> <h2>Explore the world on two wheels with World Expeditions</h2> <p>Cycling adventures are the perfect means to explore destinations at a relaxed pace, allowing you the time to delve into the local culture and discover hidden gems which are off the beaten path. You don’t have to be a cycling novice to explore the world on two – we operate a range of cycling holidays to suit all levels of cycling ability from beginners to more advanced. <a href="https://worldexpeditions.com/Cycling?utm_source=Blog&utm_campaign=WE%20Blog&utm_content=Cyclingguide" rel="noopener" target="_blank">Browse all cycling adventures ></a></p> 241610 Essential Rafting Tips From Our River Guideshttps://assets.worldexpeditions.com/Blog/PostId/3412/10-rafting-tips-from-our-river-guidesActivities,Adventure Travel,Water Adventures,Destinations,Australia, New Zealand &amp; the Pacific,Australia,Gear and Training TipsThu, 31 Oct 2019 23:31:00 GMT<p>If a rafting trip sounds like it would float your boat, but you have limited experience with the thrills and spills of the river, follow these simple white water rafting tips and your first trip will be a smooth one. Our <a href="https://worldexpeditions.com/advanced-search?searchKeywords=franklin+river" target="_blank">Franklin River</a> rafting guides and river experts have given us some essential pointers on what to wear, bring and expect on your next rafting trip.</p> <h3><strong>1. Wear the right attire </strong></h3> <p>While you might have every intention to stay in the boat the whole trip, you may not necessarily stay dry. Expect to get soaked on your trip, and wear waterproof and anti-chafing clothes that will act as a barrier between you and the raft.</p> <p>Avoid cotton, which takes a long time to dry and pulls the heat away from the body. Rather, synthetic materials are fantastic as they are quick drying.</p> <p>For shoes, err on the side of shoes such as enclosed shoes that have laces, such as Dunlop volleys. Thongs or flip-flops can easily be lost if you fall into the water.</p> <p>Depending on the predicted weather and temperatures, you may have the option of wearing wetsuits. These will give you added buoyancy and also protect you from the cooler temperatures of the water and colder months.</p> <h3><strong>2. Wear your helmet</strong></h3> <p>Your safety is paramount on all of our rafting trips, which means that you always have to wear protective equipment, including helmets. There are many submerged rocks, logs and branches that aren’t visible from your sitting position in the boat, and hitting your head against these if you fall in is an experience we want to avoid. Keep your helmet on at all times and minimise your risk of injury.</p> <div class="dynamicImageWrapper" switchsource="image1"><img alt="Rafting down the Franklin River, Tasmania | <i>Glenn Walker</i>" class="responsiveImage" cropdataid="652668" dynamiccroppedimage="1" largestloadedsize="200" src="/croppedImages/Australasia/Tasmania/GWP_Franklin_River_2015_20150118_0019-1-652668-200px.jpg" variablesrc="/croppedImages/Australasia/Tasmania/GWP_Franklin_River_2015_20150118_0019-1-652668-###width###px.jpg" /></div>   <h3><strong>3. Don’t take your valuables</strong></h3> <p>The general rule of thumb for rafting trips is that you don’t bring anything that you don’t want to get lost or wet. Leave your jewellery, including rings, necklaces, earrings and bracelets at home.</p> <h3><strong>4. Ensure you are a competent swimmer</strong></h3> <p>While you don’t have to be an Olympic swimmer to join a rafting trip, you need to be comfortable in the water. Our life jackets or personal floatation devices will keep your head above water, helping you actively swim to avoid obstacles and swim towards the boat or shore while on the river.</p> <h3><strong>5. Keep your lifejacket on and tight</strong></h3> <p>Just like you should keep your helmet on at all times, you should also keep your life jacket on and fastened – even when going through calm waters. These not only help keep you afloat they also make it easier for guides to pull you back into the raft if you fall out.</p> <h3><strong>6. Know what to do if you fall out of the raft</strong></h3> <p>Try as we might, sometimes our guides simply can’t prevent you from falling out of the raft. If and when this happens, it’s important to know what to do next. Our guides will go through this with you in more detail at the beginning of the trip, but in preparation, remember:</p> <ul> <li>Swim towards the raft and grab onto the outside safety line. Call out to your rafting mates in the raft and wait for someone to pull you back into the raft. Keep your life vest on, as they will use this to grab onto to hoist you into the boat.</li> <li>If you can’t make it to the outside safety line, call out to your rafting mates to toss you the throw bag (rescue bag with a rope attached) or pass you a paddle to hold on to.</li> <li>If you do not manage to hold onto either of these within a few seconds, assume the whitewater swimming position. Lie on your back with your feet pointing downstream. Our rafting guides will reach you.</li> </ul> <h3><strong>7. Understand the procedure if someone else falls out of the raft</strong></h3> <p>Our guides are trained in ensuring a safe ride and will help any clients who find themselves in the water unexpectedly. While you can rely on our guides, it's worthwhile understanding the procedure if you see someone fall out of the raft. Here are a couple of things you can do.</p> <ul> <li>If the person has managed to hold on to the outside safety line, pull them into the raft by holding onto the shoulder straps and hoisting them in.</li> <li>If the person has not reached the outside safety line: <ul> <li>Pass them a paddle to hold on to and bring them closer to the raft</li> <li>Throw them the throw bag and pull them back to the raft.</li> </ul> </li> </ul> <h3><strong>8. Master the T-grip</strong></h3> <p>The reason the T-grip is so important is that it prevents the paddle from slipping out of your hands and hitting yourself – or your rafting mates – in the head and chest. The T-grip is the end part of the paddle that looks like a “T” and is made of hard plastic. Your guides will demonstrate the T-Grip at the beginning of your rafting trip, however essentially, one hand should always be at the base of the paddle on the shaft, and the other should always be over the T-grip. This helps ensure you maintain control of the paddle, as well as cushion any blows to yourself or your rafting mates if something should happen.</p> <div class="dynamicImageWrapper" switchsource="image1"><img alt="Rafting on the Franklin River, Tasmania | <i>Glenn Walker</i>" class="responsiveImage" cropdataid="652667" dynamiccroppedimage="1" largestloadedsize="200" src="/croppedImages/Australasia/Tasmania/GWP_Franklin_River_2015_20150118_0019-2-652667-200px.jpg" variablesrc="/croppedImages/Australasia/Tasmania/GWP_Franklin_River_2015_20150118_0019-2-652667-###width###px.jpg" /></div>    <h3><strong>9. Paddle! Paddle harder!</strong></h3> <p>While it may seem as though the current of the river will get you through the rapids, it is the paddling done by the rafters that ensure we navigate each rapid effectively. When our guides call “paddle”, he or she means it.</p> <p>Many maneuvers past submerged boulders or rocks require a full crew of paddlers to raft around them. That requires paying attention to the paddle strokes, as called out by your guides.</p> <h3><strong>10. Listen to your guide</strong></h3> <p>Our guides are experienced wilderness and rafting guides who have years of experience on the river. Regardless of whether you have been white water rafting before, it’s important that you pay attention to our guides when they give out commands.</p> <p>Our guides will tell you everything you need to know while on the river; from what to wear, where to swim, what to avoid and, of course, when to paddle. Their instructions when rafting is simple, basic and easy to follow like lean left, lean right, paddle, stop paddling, these commands help dictate the direction, speed and weight balance of your raft.</p> <p>And while you may have been rafting before, our guides will have more experience on the river than you likely will, have encountered all sorts of scenarios and obstacles, and are being paid to ensure your safety on the trip.</p> <p>It is possible during portages that participants will need to unpack the rafts and carry loads short distances around rapids.</p> <p>Rafting is a group activity and participation from all group members is appreciated.</p> 34126 ‘Must Read’ Gear Tips for Your Trekhttps://assets.worldexpeditions.com/Blog/PostId/2403/6-must-read-gear-tips-for-your-trekActivities,Trekking/Walking,Gear and Training TipsMon, 01 Apr 2019 04:43:00 GMT<p><strong>So you’ve managed to narrow down your list of destinations for your next trek or walking trip. Maybe you’ve already picked ‘the one’ and booked it in. You’re starting to think about the hill climbs, or the weight of your pack and even how you will schedule in time to get fit enough for your trek. But what about your gear? Are your trusty boots going to hold out? Should you pack poles? How can you possibly fit it all in one pack and under the minimum baggage weight?</strong></p> <p>Don’t leave these questions to the last minute – plan ahead with these six essential trekking gear tips!</p> <h2>1. <strong>Finding the ‘perfect’ boot is essential</strong></h2> <p>No other piece of equipment can impact the enjoyment of your trek more than your boots. There’s a huge range of suitable footwear on the market, and it all comes down to your foot and the type of terrain you will be trekking on. How much ankle support do you need? Should you opt for leather or fabric? Is it worth sacrificing a bit of breathability for the waterproof  gore-tex lining?</p> <p><strong>We recommend</strong>: On all of our treks graded 3 and above, it is recommended that you walk in a full boot for ankle support with sturdy vibram sole to help with stability on rough and uneven terrain. Quality does cost more, yet it’s worth it when you consider how long your boots will last and how much they can make or break your trek.</p> <p><strong>Your ‘old faithful’ boots</strong>: If you’re considering packing your ‘old faithful’ boots, take a moment to consider if they really have enough life in them for the conditions ahead. Extreme heat or cold and constant wetting and drying can deteriorate the stitching and glue in old boots, meaning you’ll potentially find yourself digging around for a spare shoelace or gaffa tape to keep your sole attached.</p> <p><strong>Leather vs fabric</strong>: Full grain leather boots are denser and therefore more water resistant, durable and supportive. They are fantastic for longer treks, rocky terrain and carrying loads. Though they will conform to your foot over time, leather boots do require a bit more of a break-in period than fabric boots and are slightly heavier. Fabric boots have the benefits of breathability, lower cost and relative ease of breaking in, though they are often not the best choice for a challenging alpine hike requiring durable and waterproof footwear.</p> <p><strong>The ‘perfect’ fit</strong>: Every boot is built around a different “last” (foot shape) so each one will fit a little differently. The only way to know is to try them on! Don’t rely solely on your usual shoe size, as sizing may vary by brand. Furthermore, consider that your foot will swell after a day on the trail at altitude and going up a half size is recommended.</p> <p><strong>Other boot fitting tips:</strong></p> <ul> <li>Before fitting, test that the sole flexes/bends where your foot does – at the ball of the foot. </li> <li>Try your boots on with the right socks – eg thick hiking sock or liner + hiking sock. </li> <li>If one foot is larger, fit your larger foot first. You may need extra socks or an insert to take up the extra space in the other boot. </li> <li>Before lacing up, slide your feet forward in the boot while bending your knee (to mimic walking down a hill) and try to stick one finger between your heel and the back of the shoe. One finger should fit snugly, if two can fit then the boot is too big. </li> <li>Lace up the boots and push your feet forward again. Your toes must be free to wiggle and should not touch the front of the boots – if they touch the front then the boots are too small. </li> <li>Do some deep knee bends. Your heels should not rise in the boots more than about 3mm. </li> <li>Stand flat on the floor with someone holding the boots to restrain movement. Try to move the front of the foot sideways with the heel as a pivot. No side movement of the ball of the foot should be noticeable.</li> </ul> <p><strong>Try and try again</strong>: Once you find your 'magic' boots, walk around in them in your home to make sure you are confident with the fit and there are no niggling areas. By testing them at home, you give yourself that little extra time to allow for an exchange.</p> <div class="dynamicImageWrapper" switchsource="image1"><img alt="On walking trips make sure you invest in good walking boots | <i>#cathyfinchphotography</i>" class="responsiveImage" cropdataid="1108643" dynamiccroppedimage="1" largestloadedsize="1100" src="/croppedImages/Australasia/Northern-Territory/0U3A1722-1108643-1100px.jpg" variablesrc="/croppedImages/Australasia/Northern-Territory/0U3A1722-1108643-###width###px.jpg" /></div>   <h2><strong>2. Blisters can be prevented with a few easy tips</strong></h2> <p>After concerns about fitness, blisters are the second biggest worry for new trekkers. Blisters are caused by friction, heat and sweating. Prevention is far better than a cure, so here are our top tips for blister prevention.</p> <ul> <li>Make sure your shoes fit properly – too tight or too loose will often cause issues.</li> <li>Break your boots in before your trekking holiday – especially leather boots. Start with short walks around the house, graduate to daywalks and then take them on longer hikes. Learn your ‘hot spots’ to focus on for prevention.</li> <li>Quality socks are essential – many trekkers prefer to wear a liner sock under a heavier hiking sock to wick moisture and keep the foot dry. Try a merino wool or polypropylene liner in cold conditions or a Coolmax liner for warm to hot conditions.</li> <li>Keep dry – using foot powder with the right sock can really help to prevent moisture from gathering.</li> <li>Lubricant – Body Glide is great for reducing friction. Many runners and walkers use it on their feet as well as other friction points on their body to prevent chafing.</li> <li>Blister blocks and second skin – if you have ‘hot spots’ that are prone to blisters, try applying these items prior to your walk. They can also be used for protection and cushioning after a blister has formed.</li> <li>Wrapping and taping – tape any pressure points or hot spots each day with athletic tape or moleskin. Make sure there are no wrinkles in the tape that might rub.</li> </ul>   <h2><strong>3. Trekking Poles are worth all the hype </strong></h2> <p>Studies have shown that walking with poles can reduce the pressure strain on the opposite leg by approximately 20% (Dr G Neureuther, 1981). Furthermore, while walking on an incline, poles reduce the body weight carried by the legs by approximately 8kg (5kg on flat terrain).</p> <p>Using poles also allows trekkers lengthen their strides, putting less strain on their knees (American College of Sports Medicine Journal, 2001). Though it still may be an exhausting day on the trail, trekking poles can certainly make the long days easier and more enjoyable.</p> <p>In summary, the use of trekking poles while walking reduces fatigue, increases speed, provides excellent stability, increases the distance that can be comfortably travelled each day and reduces accumulated stress on the feet, legs, knees and back.</p> <p>Step-by step instructions on how to set your pole length for a good compromise between uphill and downhill:</p> <ul> <li>“Unlock” the upper and lower sections of both poles.</li> <li>Extend the lower section of both poles to just less than the maximum limit and “lock” the lower sections.</li> <li>Stand up straight with shoulders relaxed.</li> <li>Place one pole under an arm and adjust the length so that the top of the pole is halfway between your armpit and elbow.</li> <li>“Lock” the upper section of that pole in place.</li> <li>Use the fully locked pole as a “ruler” to adjust the length of your second pole.<br />  </li> </ul> <h2><strong></strong></h2> <h2><strong></strong></h2> <h2><strong>4. There’s no such thing as bad weather, just inappropriate clothing</strong></h2> <p>As much as we all want every day to be mild temperatures with a splash of sunshine, the reality is that an alpine environment is completely unpredictable.</p> <p><strong>A quality waterproof jacket and pants are essential.</strong> You pay for what you get – the bigger the price tag, the lighter, more durable and breathable the jacket.  For most of our treks where you only carry a daypack, a lightweight waterproof jacket should suffice. Ensure it is breathable and durable and comes down over your hips with a proper storm hood. We also recommend lightweight and breathable waterproof pants, or ‘overpants’ for our alpine treks. For very little weight or space, these pants can really make your day more enjoyable when the skies unexpectedly open up!</p> <p><strong>Wash your jacket regularly: </strong>Waterproof garments can lose their effectiveness overtime due to the build up of dirt, sweat, oil and sunscreen. These contaminants, along with general wear and abrasion, cause the DWR (durable water repellent) finish to wear off. This means the water no longer beads up and rolls off. Instead, you will experience ‘wetting out’, which is that feeling of dampness on the inside of your jacket, due to dirt allowing water molecules to be drawn into the face fabric. If you’re starting to feel damp and clammy, or if your jacket is no longer shedding water, then it’s time to wash and dry!</p> <p>Simply wash your jacket according to the instructions on the label, usually in cold water on a gentle cycle with a free rinsing soap – you can put it through the rinse cycle twice to make sure the soap washes out. Don’t forget to remove anything from the pockets and zip all zippers first. Once clean, spray a DWR all over the wet garment and dry it on low/medium on a tumble dryer.<br />  </p> <h2><strong></strong></h2> <h2><strong></strong></h2> <h2><strong>5. The ‘layering principle’ is the key to dressing for all temperatures</strong></h2> <p>You’ve probably heard of a ‘layering system’ – but what does this mean?</p> <p>Essentially, you wear a larger number of light layers of clothing, rather than a few thick layers. This gives you versatility in ever-changing conditions and climates. It also allows for extra warmth by trapping air between and inside each layer, creating a higher level of insulation.</p> <p>There are four basic layers:</p> <p><strong>Base Layer</strong> – the layer closest to your skin which wicks sweat from your skin and disperse it to the next layer where it can eventually evaporate. A base layer should fit snugly but not be restricting.</p> <p><strong>Mid Layer</strong> – something you wear over your base layer for a bit of extra warmth, such as a merino thermal or lightweight fleece. Ideally you’ll want your mid layer to feature a zipper for more venting options. Mid layers should be more robust than your base layer, but still comfortable and lightweight. In mild conditions, your mid layer is also your top layer.</p> <p><strong>Insulation Layer</strong> – this layer is solely for additional warmth. Look for something that is breathable, lightweight, low-bulk and able to retain warmth. Down takes the gold medal for the most trusted insulation layer with its ability to provide lots of warmth for very little weight or bulk. Synthetic down is also becoming popular with its ability to retain thermal efficiency even when wet. If you’re going somewhere cold and wet, synthetic down is a great option.</p> <p><strong>Outer Layer </strong>– your outer layer is all about protecting you from the wind, rain and snow, while also being breathable to allow your sweat and body heat to escape.</p> <p>Even if you’re trekking in a traditionally warm climate or season, keep in mind that temperatures drop at altitude and also at night. The wind chill can also be a frosty factor as you climb to higher elevations. So, don’t forget your extremities! You can apply the same layering principle to your hands and feet, using a liner glove with thicker mittens or over mittens.<br />  </p> <h2><strong></strong><strong>6. Packing light is mentally liberating too</strong></h2> <p>Although you will likely board the flight from Kathmandu to Lukla in numerous layers and your trusty hiking boots, it still can be a challenge for many to get their duffle down to just 15kg. Dragging around a super stuffed bag will also frustrate you every time you need to dig around to find something.</p> <p>Here are a few easy tips to packing light:</p> <strong>Packing light takes a bit of thought:</strong> Make a list, lay it all out, cull it back, then cull it back again <div><br /> <strong>Shop light:</strong> Professional gear stores stock a massive range of lightweight clothing, knowing that every gram counts!</div> <div><br /> <strong>Pack less</strong>: You’ll be surprised how many days you can wear a quality base layer or pair of hiking socks before they really need to be retired. You really only need 3 pairs of hiking socks and 4-5 base layers for a 2 week trek</div> <div><br /> <strong>Pick up some wilderness wash: </strong>This biodegradable all purpose soap is ideal for washing your body and your clothes</div> <div><br /> <strong>Use packing cells:</strong> These lightweight compartments help to organise your clothing and gear so you can find what you need quickly and separate the ‘clean’ from ‘dirty’.<br />   <p>Happy packing!</p> <hr /> <p>Thanks to our friends at <a href="http://www.paddypallin.com.au/" target="_blank">Paddy Pallin</a>, who have been outfitting trekkers since 1930, for their useful and experienced advice for this post. We always recommend that you visit a quality outfitter for the most knowledgeable support when it comes selecting and fitting your boots and trekking gear.</p> <p> </p> </div> 2403How to choose the right hiking bootshttps://assets.worldexpeditions.com/Blog/PostId/2547/how-to-choose-the-right-hiking-bootsGear and Training TipsThu, 28 Mar 2019 00:07:00 GMT<p>When we venture into the wilderness, it can be for long periods and over some pretty rough terrain. Your feet are the ones doing the hard yards, so making sure that they stay happy is a top priority. With a pair of well-fitted, suitable, durable, and comfortable shoes, you’ll be striding in your adventure and hiking on a high.</p> <p>We sought the wisdom of the gear experts at <a href="https://www.paddypallin.com.au/" target="_blank" rel="noopener">Paddy Pallin</a> to drill down what to look for in your ideal boot so your next outdoor adventure is a comfortable one.</p> <h2>Finding your boot type</h2> <p>To keep your feet happy, firstly you need to think about the type of shoe that best fits your needs. Will you be taking days walks on undulating terrain, or are you planning for a more serious trek that will see you on offbeat trails for over five hours a day? Typically hiking footwear can be divided into a few categories and each type tends to be accompanied by a varying set of features.</p> <h3>Shoes/low-cut</h3> <p>These will be low-cut around the ankle, typically with a softer, more flexible sole. Generally, these types of shoes are used for easier day hikes and travel. A shoe like this could come in a burly, full-leather model that is good for hiking and travel to cooler climates. Whilst others will be lighter, with a synthetic/mesh upper, which is more suited to warmer humid climates.</p> <p><strong>Paddy staffers recommend:</strong> The Salomon XA Elevate GTX is a great all rounder trekking shoe and it’s available in men’s and women’s styles. It is stylish yet rugged and ready for adventure as it is lightweight, fully waterproof and has a Contagrip sole, meaning that you can maintain traction on uneven and wet surfaces.</p> <p><img class="responsiveImage" src="/Portals/World Expeditions/LiveBlog/WP-Images/Lachlan-Girraween-Photo-credit-Lachlan-G-@lachlan_gardiner-1024x581-200px.jpg" alt="" width="1024" dynamiccroppedimage="1" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Lachlan-Girraween-Photo-credit-Lachlan-G-@lachlan_gardiner-1024x581-###width###px.jpg" largestloadedsize="200"><span class='blogImageCaption'>Photo credit: Lachlan Gardiner</span></p> <h3>Light hiking boots/mid-cut</h3> <p>As the name suggest, these are cut higher around the ankle than a shoe, but usually just high enough to cover your ankle bone on the side. By wearing a boot compared to a shoe, you will have more support for your ankles which is particularly important if you are carrying any weight. A light hiker will usually be a bit stiffer than most hiking shoes, but still quite flexible. They are lightweight and good for a mixture of activities, from travel in colder climates and day hikes to easier multi-day adventures with a lighter pack.</p> <p><strong>Paddy staffers recommend:</strong> The Merrel Moab 2 GTX as it is a lightweight mid-cut boot which still provides you with great support, both for your feet and ankles. Not only is this style waterproof, it boasts an aggressive Vibram sole and is available in both men’s and women’s styles.</p> <p><img class="responsiveImage" src="/Portals/World Expeditions/LiveBlog/WP-Images/Footwear-blog-9355-1024x683-Photo-credit-Lachlan-G-@lachlan_gardiner-1024x683-200px.jpg" alt="" width="1024" dynamiccroppedimage="1" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Footwear-blog-9355-1024x683-Photo-credit-Lachlan-G-@lachlan_gardiner-1024x683-###width###px.jpg" largestloadedsize="200"><span class='blogImageCaption'>Photo credit: Lachlan Gardiner</span></p> <h3>Heavy trekking boots/high-cut</h3> <p>As expected, this type of hiking footwear is heavier, stiffer and higher-cut around the ankles. This category is for serious trekking and bush walking. This is the kind of boot suited to travelling over rough terrain, off-track and carrying a heavy pack for multiple days. The uppers will be well padded and the sole should not flex too much. This will allow for more support for your foot when walking on uneven surfaces.</p> <p><strong>Paddy staffers recommend:</strong> The Scarpa Kailash Trek GTX boot is a fantastic option for all of your rugged off-track hiking. The boot provides you with great shock absorption and support when walking on hard uneven surfaces, it is fully waterproof and has a protective TPU toe cap. It is also available in both men’s and women’s styles.</p> <h2>Fit and Sizing</h2> <p>After you have thought about which type of shoe will best suit your adventure needs, it’s time to look at the sizing and length of the shoe.</p> <p>It’s important to know your foot size. The best way to do this is by using a Brannock Device, which is the worldwide standardised tool for measuring foot size. All Paddy Pallin stores are equipped with these and the experienced staff are happy to help take a measurement of your foot.</p> <p><img class="responsiveImage" src="/Portals/World Expeditions/LiveBlog/WP-Images/20160519-0516-1024x683Photo-Credit-Ben-and-Alice-1024x683-200px.jpg" alt="" width="1024" dynamiccroppedimage="1" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/20160519-0516-1024x683Photo-Credit-Ben-and-Alice-1024x683-###width###px.jpg" largestloadedsize="200"><span class='blogImageCaption'>Photo credit: Ben and Alice</span></p> <blockquote><p><strong>Staff tip:</strong> Always have both feet measured as one is often longer than the other.</p></blockquote> <p>Typically, the rule of thumb is your hiking boot or shoe size will be between a half to a full size larger than what your measurement is. For example, if the device shows your (longer) foot to be size EU 42, then start by trying on some size 42.5 to 43 shoes. This allows for your feet to have room to swell in the boots and will stop your toes from hitting the front of the boot when walking downhill. After a few kilometres of walking down a trail you will thank us.</p> <p>When trying the shoes on, give yourself plenty of time to try some different styles and if needed, multiple sizes. Walk around the store and up and down the incline ramp (most Paddy’s stores have one of these). Feel for any uncomfortable pressure points or tightness. Basically, you’re looking for a snug and supportive fit, but with some room in the toe box for your toes to wriggle a bit and spread out.</p> <blockquote><p>It’s also important to try on boots with socks that are as thick, or even slightly thicker than the socks you would typically wear whilst hiking.</p></blockquote> <p>Finally, if possible, it can be good to try on footwear later in the day after you’ve been walking around for a while. Most people’s feet will swell slightly throughout the day.</p> <blockquote><p><strong>Staff tip:</strong> Remember to buy them with plenty of time to spare before your hike as you will need to wear them in.</p></blockquote> <p>Now you understand what to look for in your hiking boots and shoes, it’s time to get out there and try some on!</p> <p><em>Feature image credit: Ben and Alice</em></p> 2547Top gear picks from our Great Himalaya Trail trekkershttps://assets.worldexpeditions.com/Blog/PostId/2505/gear-picks-great-himalaya-trail-trekkersActivities,Trekking/Walking,Community,Destinations,Himalaya,Nepal,Gear and Training TipsMon, 22 Oct 2018 21:00:00 GMT<p><strong>They spent 152 days of continuous trekking from Kanchenjunga in the east of Nepal to the Yari Valley into the far west along the world's longest, highest and most diverse alpine walking track.</strong></p> <p>The <a href="https://worldexpeditions.com/Nepal-Regions/Great-Himalaya-Trail" rel="noopener" target="_blank">Great Himalaya Trail</a> – often described as trekking's ‘holy grail’ – saw our 2018 GHT trekkers wind through the tallest mountain ranges in the world, where they crossed passes reaching up to 6,000m; encountered nature’s extremes; and overcame challenges on this incredible traverse. So, it's safe to say that Vince Gayman and Ken Harris are well experienced to share some gear must-haves when trekking in the Himalayas.</p> <h2>Vince’s picks</h2> <p><strong>1. Apple iPhone/iPad:</strong> Leaving out his Nikon D7200, which he shoots most of his photos with, Vince is surprised by how much use he's gotten from these gadgets, even though they’re rarely connected to the internet.</p> <p>"I use them for more of my photography than I expected but also for quick editing, posting when I can, listening to podcasts, as well as music, games, books and sharing photos with the rest of the group. I charge them primarily with a solar panel."</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_11450-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_11450-1024x683-###width###px.jpg" width="1024" /></p> <p><strong>2. Arcteryx Bora AR 50 Backpack:</strong> "I bought this new before I left thinking, I’m going to be wearing this every day for five months and I want a pack that will be comfortable and durable. I read reviews, wore it around the store – REI of course – and decided to go for it. It’s been great. The other morning I put it on and thought, 'I can’t believe how comfortable this still feels', and while it has taken a beating it still looks good. The pocket configuration is just about perfect for me. The capacity is a little large for what I’m carrying, but when we were going over the higher passes in colder weather it was just right."</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_40275-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_40275-1024x683-###width###px.jpg" width="1024" /></p> <p><strong>3. Salomon GTX 4D Boots:</strong> Days of endless wet snow, rocks, mud and dust have seen these boots pounding out miles.</p> <p>"The route description made me nervous about what to wear on the rugged terrain of snow, scree, rock hopping and long days of walking. On the recommendation of Brant at REI I went with the Salomon. Wow, have they been through a grinder. When this is over, they’ll be done, but my feet are happy and that’s what counts."</p> <h2>Ken’s picks</h2> <p><strong>1. Canon 50D:</strong> You will rarely see Ken without his trusty DSLR either up to his eye or around his neck. He likes it so much he even brought two with him just in case!</p> <p>These cameras have travelled the world with Ken and shot memories to last a lifetime. The most disappointed Ken's been during the GHT trip was when he was waiting for his replacement camera to arrive at one of our stops and it wasn’t there.</p> <p>Nothing like a photographer without his favorite gear. These cameras take a beating and still get the goods.</p> <p><strong>2. Wide brim hat:</strong> It looked worn when he got it, but now it’s the real deal. The wide brimmed canvas hat that has become a signature item.</p> <p><img alt="Photo credit: Ken Harris." class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_9951-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_9951-1024x683-###width###px.jpg" width="1024" /></p> <p>"It provides protection from sun, rain, and cold and goes well with beard. Wouldn’t trade it for any of those high tech fabrics that can’t hold up to the GHT abuse."</p> <p><strong>3. Trekking poles:</strong> Except for the odd slip here or there, trekking poles have helped keep Ken mostly upright.</p> <p>"They provide extra strength on the way up and mostly balance on the way down. They have taken abuse on the trail and, although missing the odd part, are still intact and mostly straight."</p> <p><strong>4. Polarised sunglasses: </strong>Ken stresses the importance of a quality pair of sunglasses which completely cover your eyes to protect your eyes from UV rays and to reduce glare, especially when in snowy conditions.</p> <p><img alt="Photo credit: Ken Harris" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_25050-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_25050-1024x768-###width###px.jpg" width="1024" /></p> <p><em>Images supplied by Ken Harris.</em></p> <p><span style="color: #949e17;"><strong>Follow the <a href="http://www.trekthegreathimalayatrail.com/" rel="noopener" target="_blank">latest news from our 2019 GHT trekkers. Read the blog ></a></strong></span></p> <p><em><strong>What's a gear favourite you would recommend? Let us know in the comments below.</strong></em></p> 2505How to Choose the Right Activity Levelhttps://assets.worldexpeditions.com/Blog/PostId/2491/choose-the-right-activity-levelAdventure Travel,Trekking/Walking,Destinations,Middle East,Gear and Training Tips,ActivitiesMon, 13 Aug 2018 03:01:00 GMT<p><strong>Adventure travel will encompass a wide and varied range of activities and experiences; some are soft, while others are extreme. So, choosing a trip with the right activity level is one of the most important factors to consider to fully enjoy your journey.</strong></p> <p><strong>Adventurers Larissa and Michael Milne, who have travelled across six continents, have learned a few tricks on how to select an adventure and ensure the most rewarding experience – they share some great tips below.</strong></p> <p>The Monastery at Petra awaited: only 432 more steps to go... and we had already climbed about 400. Whose brilliant idea was this, anyway?</p> <p>We had expected to channel our Indiana Jones. We trekked several kilometers through sandy slot canyons exploring the <a href="http://www.worldexpeditions.com/index.php?section=trips&id=285330" rel="noopener" target="_blank">wonders of Petra</a>, Jordan. But the ancient World Heritage site was even more vast than we had realized. Climbing up the side of a mountain at the far end of the national park was going to take a bit more stamina than our 50+ year-old bones had reckoned with. The alternative didn’t appeal; however, we didn't like the option of teetering atop a donkey as four rickety hooves plodded up the edge of the abyss. It was going to have to be our own two feet. Onward and—after a short break every now and then—upward.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Petra-_Jordan-medium.jpg"><img alt="Petra, Jordan" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Petra-_Jordan-medium-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Petra-_Jordan-medium-1024x683-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">Photo Credit: Joel Young</span></p> <p>Travel to exotic destinations and immersion in new cultures can be a dream vacation. But too much – or too little – activity can turn that dream into a nightmare. The definition of an “expedition” varies for everyone. For some it might be scaling a rock wall in the Andes, while others might relish haggling over rugs in a Middle Eastern souk. Both are memorable experiences that require stamina and a willingness to step outside your comfort zone. However, they each require different skills and temperament.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Valleys_and_hills_on_the_Inca_trail-_Peru-medium.jpg"><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Valleys_and_hills_on_the_Inca_trail-_Peru-medium-1024x681-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Valleys_and_hills_on_the_Inca_trail-_Peru-medium-1024x681-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">Valleys and hills on the Inca trail, Peru</span></p> <h2>Top tips to find the right adventure activity for you</h2> <p>The key to enjoying a destination is finding a trip with an activity level that matches your interests and abilities. A few points to consider:</p> <h3>1. Be sure to include enough activity</h3> <p>Don’t pick a trip with too little activity, thinking “I’ll squeeze a run in at some point.” That opening may never come, and spending hours in a museum or market will make you fidgety and grumpy. Instead of trekking or scaling a cliff, the only thing you’ll be climbing is the walls. Be sure to book a trip with daily activities built into the itinerary. Then you won’t have to carve out exercise time on your own.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Hecktic-WE-Milne-Larissa-giraffe-walk-Namibia-1024x760-copy.jpeg"><img alt="Walk in Namibia" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Hecktic-WE-Milne-Larissa-giraffe-walk-Namibia-1024x760-copy-1024x760-200px.jpeg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Hecktic-WE-Milne-Larissa-giraffe-walk-Namibia-1024x760-copy-1024x760-###width###px.jpeg" width="1024" /></a><span class="blogImageCaption">Larissa enjoying a leisurely walk in Namibia</span></p> <h3>2. Be brutally honest with yourself about your capabilities</h3> <p>For folks with less trekking experience, the reverse of the above tip is true. Don’t book a trip where you will exercise more than you’ve ever done before. If you don’t spend a lot of time hiking or cycling while at home, it’s unlikely you’ll enjoy spending entire days doing so on vacation. You’ll run yourself ragged and drag your more active trip mates down in the process. While we try to stay fit, since we’re in our 50s it takes us a bit longer to recover from rigorous physical days. Now we choose travel itineraries with a lower level of daily activity, or with rest days built in (or hot showers/tubs nearby!).</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Accommodation_at_Mt_popa-medium.jpg"><img alt="Mount Popa, Myanmar" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Accommodation_at_Mt_popa-medium-1024x680-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Accommodation_at_Mt_popa-medium-1024x680-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">Go for a refreshing swim with spectacular views on Mt Popa, Myanmar</span></p> <h3>3. Do your homework</h3> <p>Most tours provide an extensive description about the amount of activity in a given itinerary. Often you trek or cycle from one town to the next. Perhaps you’d rather spend your time at a museum or watching the world glide by from the deck of a ship. If so, seek an itinerary with more culturally-oriented activities. A recent excursion to the Galápagos Islands involved a fair degree of hiking, swimming and snorkeling. One of our fellow passengers suffered from a bad knee and couldn’t navigate stairs or climb in or out of a panga (dinghy). This was an integral part of our visit to each island. Had he chosen a trip better suited to his abilities he would have gotten much more out of this incredible destination.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Galapagos_Islands_scenery-medium.jpg"><img alt="Galapagos Islands, Ecuador" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Galapagos_Islands_scenery-medium-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Galapagos_Islands_scenery-medium-1024x683-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">The stunning landscape of the Galapagos Islands</span></p> <h3>4. Be prepared</h3> <p>You can't get into shape on the plane ride to your destination. While you’re not training for the Olympics, it’s wise to ensure you engage in daily activity leading up to your trip. Even low-activity vacations generally involve more exercise than your normal routine. Hoisting and wheeling suitcases through the airport and touring cities and museums can be taxing. If you haven’t been walking at home, you'll feel it early in the trip. Follow the recommendations provided in your travel documents. You'll then be able to enjoy the new experiences without fatigue.</p> <p>World Expeditions offers an excellent <a href="https://worldexpeditions.com/Resources/Trip-Gradings?utm_source=Blog&utm_medium=Blog&utm_campaign=WE%20Blog&utm_content=Grading" rel="noopener" target="_blank">grading system</a> that ranks each of its trips. This gives you a snapshot of just how much activity to expect. Once you’ve determined an activity level that matches your ability, search for destinations that pique your travel bug.</p> <p>And the Monastery at Petra? Seeing that massive temple carved out of a stone cliff was definitely worth the climb, even if it did take us a while to get up there. Fortunately, the 5K trek back to town was (mostly) downhill, and we had a warm shower back at our hotel.</p> <p><a href="http://blog.worldexpeditions.com/wp-content/uploads/2016/12/Monastery_Petra_Jordan-medium.jpg"><img alt="Petra Monastery, Jordan" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Monastery_Petra_Jordan-medium-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Monastery_Petra_Jordan-medium-1024x768-###width###px.jpg" width="1024" /></a><span class="blogImageCaption">The Monastery at Petra, Jordan</span></p> <p><em>Guest blog post by global nomads Larissa and Michael Milne, who are a 50-something couple that have been global nomads since 2011. They chronicle their journey at <a href="http://www.changesinlongitude.com" rel="noopener" target="_blank">ChangesInLongitude.com</a>. #BestMountainTrek stories.</em></p> <p><em><strong>What's your ideal kind of adventure activity?</strong></em></p> 2491Know before you go: tips to prepare you for a self guided trekhttps://assets.worldexpeditions.com/Blog/PostId/2483/know-before-you-go-tips-to-prepare-you-for-a-self-guided-trekActivities,Trekking/Walking,Australia,Gear and Training TipsThu, 26 Jul 2018 01:11:00 GMT<p><strong>While hiking in the great outdoors with family and friends is a wonderful experience to share, if you're keen for a new challenge then a solo, <a href="https://worldexpeditions.com/Walking-Self-Guided?utm_source=Blog&utm_medium=link&utm_campaign=WE%20Blog&utm_content=Self_Guided_treks" rel="noopener" target="_blank">self-guided trek</a> might be just the ticket.</strong></p> <p>You have the luxury of being able to choose your own adventure, set your own pace and make your own decisions without having to factor in other people’s needs and wants. Though solo trekking can be reclusive, it's a refreshing break from the usual fast-paced lifestyle. Chances are you’ll be enjoying your hike so much, you relish the quiet isolation and the chance to be in your own company for a time.</p> <p>But before you set out, here are some factors to consider which will help make your journey much more enjoyable.</p> <h2>Choose a realistic goal</h2> <p>If you have never attempted a solo overnight or multi-day hike before, start small with a three-day hike on a well-marked trail, then <a href="https://worldexpeditions.com/Walking-Self-Guided?utm_source=Blog&utm_medium=link&utm_campaign=WE%20Blog&utm_content=Self_Guided_treks" rel="noopener" target="_blank">build up to bigger challenges and longer hikes</a> as your confidence, fitness and skills grow.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_0916-larapinta-sign-selfguided-nicola-conville-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_0916-larapinta-sign-selfguided-nicola-conville-1024x768-###width###px.jpg" width="1024" /><span class="blogImageCaption">Discovering the Aussie outback at my own pace.</span></p> <h2>Build up your fitness</h2> <p>Being in the best physical and mental shape you can be is vital for a safe, enjoyable trip. The length of time and amount of training you need to do will depend on your baseline fitness and the length of the trek you wish to attempt, but generally three to six months of solid training is a good guideline.</p> <p>Aim for three to five sessions a week and mix it up with walking, swimming and cycling. Practice hiking in all weathers, over different kinds of terrain with a pack.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_1087-1024x430-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_1087-1024x430-###width###px.jpg" width="1024" /><span class="blogImageCaption">A self-guided trek is a great option for the independent traveller.</span></p> <p>Generally, if you are on a multi-day hike, you can expect to be carrying around 15-20kg of gear, so get used to walking while carrying a similar weight. Yoga and pilates are also great for balance, centring yourself and staying grounded. You can also sign up for an adventure training program.</p> <h2>Learn basic orientation skills</h2> <p>Without a leader to guide you, or a friend to confer with if you wander off the trail or hurt yourself, you will need to be as self-sufficient as possible. Learn basic map reading and first-aid skills and learn to use a compass. There are plenty of one-day courses on offer which cover these topics.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_1053-larapinta-waterhole-selfguided-nicola-conville-768x1024-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_1053-larapinta-waterhole-selfguided-nicola-conville-768x1024-###width###px.jpg" width="768" /><span class="blogImageCaption">Taking a break by a picturesque waterhole.</span></p> <h2>Invest in good gear</h2> <p>Lightweight clothing that wicks the sweat away from your body makes for a more comfortable hike. Pack a few layers which you can add to or take off, depending on the temperature. A good hat that covers your neck will protect you from the hot sun. Choose comfortable, waterproof leather or Gore-tex boots and wear them while training prior to your trek.</p> <p style="padding-left: 60px;"><a href="http://blog.worldexpeditions.com/gear/3-gear-mistakes-to-avoid-when-going-on-a-trek/" rel="noopener" target="_blank"><strong>RELATED: <span style="text-decoration: underline;">3 gear mistakes to avoid when going on a trek</span></strong></a></p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_0932-hiking-boots-larapinta-selfguided-nicola-conville-e1532565048193-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_0932-hiking-boots-larapinta-selfguided-nicola-conville-e1532565048193-1024x768-###width###px.jpg" width="1024" /><span class="blogImageCaption">Invest in a good pair of hiking boots for multi-day treks.</span></p> <h2>Pack light</h2> <p>The gear that is provided on World Expeditions’ <a href="https://worldexpeditions.com/Walking-Self-Guided?utm_source=Blog&utm_medium=link&utm_campaign=WE%20Blog&utm_content=Self_Guided_treks" rel="noopener" target="_blank">self-guided treks</a> is lightweight, of excellent quality and easy to use. You will be provided with a tent and sleeping gear, cooking gear, rain jacket, lightweight trekking food, maps and an EPIRB (Emergency position-indicating radio beacon station) for emergencies.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_0960-snack-view-larapinta-selfguided-nicola-conville-768x1024-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/IMG_0960-snack-view-larapinta-selfguided-nicola-conville-768x1024-###width###px.jpg" width="768" /><span class="blogImageCaption">Enjoying supplied snacks with a view.</span></p> <p>The remaining gear you’ll need to bring includes your footwear and clothing, camera, first aid kit and personal toiletries. Pack what you need, but pack wisely.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/DSCF2433-larapinta-selfguided-nicola-conville-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/DSCF2433-larapinta-selfguided-nicola-conville-1024x768-###width###px.jpg" width="1024" /><span class="blogImageCaption">Test your load on a day hike as preparation.</span></p> <p>Remember that shaving off a few grams here and there with each item may add up to a couple of kilos, meaning a lighter load to carry.</p> <p>Happy trails!</p> <p><em>Words and images by Nicola Conville, who trekked the Larapinta Trail solo. </em></p> <p><em><strong>Have some tips to add to the list? Share them in the comments below.</strong></em></p> <h2>Experience it yourself</h2> <p>Check out our range of <a href="https://worldexpeditions.com/Walking-Self-Guided?utm_source=Blog&utm_medium=link&utm_campaign=WE%20Blog&utm_content=Self_Guided_treks" rel="noopener" target="_blank">self-guided walks in Japan, New Zealand, Chile, Australia and across Europe</a> which give you the flexibility of solo travel, but have the perks and benefits of a group tour. Experience travelling under your own steam where the hassle of logistics (think: route descriptions, maps and local sightseeing information, etc.), transfers and accommodation are all taken care of, so you can focus on savouring the sights and experiences of the region. <strong><a href="https://worldexpeditions.com/Walking-Self-Guided?utm_source=Blog&utm_medium=link&utm_campaign=WE%20Blog&utm_content=Self_Guided_treks" rel="noopener" target="_blank"><span style="text-decoration: underline;">View trips</span> ></a></strong></p> <p><strong>READ MORE:</strong></p> <ul> <li><a href="http://blog.worldexpeditions.com/activities/adventure-travel/3-reasons-to-join-an-active-womens-adventure-and-where-to-go/" rel="noopener" target="_blank"><span style="text-decoration: underline;">3 reasons to join an active women’s adventure (and where to go)</span></a></li> <li><a href="http://blog.worldexpeditions.com/activities/trekking-walking/6-must-read-gear-tips-for-your-trek/" rel="noopener" target="_blank"><span style="text-decoration: underline;">6 'must read' gear tips for your trek</span></a></li> <li><a href="http://blog.worldexpeditions.com/destinations/south-america/patagonia/patagonia-ecocamp/" rel="noopener" target="_blank"><span style="text-decoration: underline;">Sustainable ‘glamping’ in Patagonia’s Torres Del Paine</span></a><br />  </li> </ul> 2483How to avoid plastic waste when you travelhttps://assets.worldexpeditions.com/Blog/PostId/2476/how-to-avoid-plastic-waste-when-you-travelGear and Training Tips,Thoughtful TravelWed, 27 Jun 2018 23:33:00 GMT<p><strong>With supermarket chains phasing out plastic bags and campaigns such as Plastic Free July, the issue of reducing plastic waste in our everyday lives has become much more mainstream.  We're encouraged by efforts to minimize our throwaway mentality but what about reducing plastic use when we travel?</strong></p> <p>Reducing or eliminating plastics is not straightforward, when so many products are packaged in plastic, including a basic necessity such as water.  While it can prove to be a challenge, especially when travelling to regions where plastic can be ever-present, there are simple steps you can take to limit your use.</p> <p>Here are some ways you can be kinder to the planet by reducing your single-use plastic when travelling.</p> <h2>8 ways to reduce your plastic use overseas</h2> <h3>1. Don’t buy bottled water.</h3> <p>Instead, bring a reusable drink bottle. You can upgrade your reusable bottle to one with an integrated filtration system or carry purification tablets, which can be handy when travelling to countries with low drinking water standards or when heading on a backcountry or remote expedition. A good purification system is a great investment in helping the planet in the long run, and also for your future travel.  Fortunately, on many of our treks, <a href="http://blog.worldexpeditions.com/community/reviews-community/food-costs-on-a-nepal-trek-are-meal-inclusions-worth-it/" rel="noopener" target="_blank">we provide boiled water</a>, so you can fill up on the go and avoid having to purchase plastic bottles of water on a hike, which can add up in cost.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Drink_Bottle-medium-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Drink_Bottle-medium-1024x683-###width###px.jpg" width="1024" /><span class="blogImageCaption">Did you know around 1 million plastic bottles are bought per minute? Photo: Alan Carrillo</span></p> <h3>2. Avoid using plastic bags by packing light reusable bags.</h3> <p>Do you tend to throw your wet or dirty clothes in a plastic bag when you travel? Why not opt for a dry bag instead, which is durable and waterproof. You can also bring along a textile bag for the occasional shopping splurge.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Annapurna_region-_Himalaya-_Nepal-medium-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Annapurna_region-_Himalaya-_Nepal-medium-1024x683-###width###px.jpg" width="1024" /><span class="blogImageCaption">Bring along your own bag when you hit the shops. Photo: Joe Kennedy.</span></p> <h3>3. Switch your travel toothbrush for a biodegradable bamboo one.</h3> <p>In Australia, more than 30 million toothbrushes are used and disposed of each year, contributing to almost 1000 tonnes of landfill each year, so imagine that on a global scale! A biodegradable toothbrush handle made from sustainably harvested wood makes for an eco-friendlier alternative to plastic toothbrushes.</p> <h3>4. Don’t use a disposable razor.</h3> <p>Instead, switch to a safety razor with a replaceable blade. Just remember to pack this in your check-in not carry-on! When you think about it, disposable razors are packed in a layer of plastic, coupled with a plastic handle and guard, and are only designed for a couple of uses.</p> <h3>5. Bring your own thermos cup for your coffee order.</h3> <p>Using a reusable coffee cup avoids disposable cups ending up in landfills. Better yet, dine in when you stop by a café and enjoy your coffee in a mug.</p> <h3>6. Don’t buy travel size toiletries every time you travel.</h3> <p>Steer clear from purchasing small sized liquid soaps, shampoos and conditioners whenever you take a trip. Instead, reuse and refill the small bottles you already have with the products you have at home and simply label the contents. Otherwise, get a set of reusable containers to refill forever – you can find glass and metal alternatives to plastic travel containers as well.</p> <h3>7. Help clean wilderness trails of plastic.</h3> <p>Join our <a href="https://worldexpeditions.com/Responsible-Travel/10-Pieces?utm_source=Avoid%20plastic&utm_medium=Blog&utm_campaign=WE%20Blog&utm_content=10_Pieces" rel="noopener" target="_blank">10 Pieces initiative</a> on our treks in Nepal, Bhutan, Peru, as well as our Mount Rinjani and Mount Kilimanjaro summit treks to help beat plastic pollution. By collecting rubbish on trails and bringing it back to camp for proper disposal, you are helping take the issue of global litter in your own hands. The initiative also helps highlight the consequences of litter on wildlife and tourism to mountain communities.</p> <p style="text-align: center;"> </p> <div class="embed-responsive embed-responsive-16by9"><iframe allowfullscreen="allowfullscreen" class="embed-responsive-item" frameborder="0" height="420" src="https://www.youtube.com/embed/u0QD8ALQNtk" width="560"></iframe></div> <p> </p> <h3>8. Skip carrying chewing gum.</h3> <p>Did you know that chewing on gum is essentially chewing plastic? Gum is made from a synthetic rubber which contain polyethylene polymers – listed as ‘gum base’ – and it contributes to 100,000 tonnes of plastic pollution every year. Avoid it altogether – and its disposable packaging – and opt for a toothpick or mints that are packed in a paper box or metal tin.</p> <p>Along with our responsible travel practices, you can make <a href="https://worldexpeditions.com/Responsible-Travel/Leave-No-Trace?utm_source=Avoid%20plastic&utm_medium=Blog&utm_campaign=WE%20Blog&utm_content=Leave_no_trace" rel="noopener" target="_blank">sustainable choices that leave a smaller footprint</a> in the places you visit. Read <a href="http://blog.worldexpeditions.com/responsible-travel/fast-facts-how-big-is-our-plastic-problem/" rel="noopener" target="_blank">our latest initiatives in Nepal</a> where we've gone plastic-free!</p> <h3>Looking for more inspiration?</h3> <p>Download <a href="https://worldexpeditions.com/Responsible-Travel?utm_source=Avoid%20plastic&utm_medium=Blog&utm_campaign=WE%20Blog&utm_content=Thoughtful_Traveller" rel="noopener" target="_blank">our free Thoughtful Traveller ebook</a> and learn how you can be a responsible traveller.</p> <p><em><strong>What are some ways you reduce your plastic use? Let us know in the comments below.</strong></em></p> 24763 gear mistakes to avoid when going on a trekhttps://assets.worldexpeditions.com/Blog/PostId/2462/3-gear-mistakes-to-avoid-when-going-on-a-trekActivities,Trekking/Walking,Gear and Training TipsSat, 31 Mar 2018 23:00:11 GMT<p>If you’re a new player wishing to hit the trails for the first time, it’s best to keep these helpful tips and tricks in mind so you can make your outdoor experience as enjoyable and stress-free as possible.</p> <p>Our friends at Paddy Pallin share their insider know-how on some common trekking mistakes and how not to make them.</p> <h3>#1: Bringing too much luggage</h3> <p>Just because it fits, doesn't mean you should take it. A big thing we notice among first-time trekkers is the overwhelming desire to take everything they own when on the trails.</p> <p>Planning ahead can mitigate this problem. Ultimately, it is important to remember that whatever you pack you will have to carry. Especially for those who do not have experience carrying large loads for long distances, there is elevated risk of discomfort and potential injury when taking on a hike covering a greater distance.</p> <p>Consider taking your load on a day hike as preparation before attempting a long-distance or multi-day hike.</p> <h4><span style="color:#949e17;">The best way to distribute weight</span></h4> <p>Everyone has his or her own tricks of the trade in terms of packing a backpack. It will vary depending on the pack as well as the gear you put in it.</p> <p>  •  Avoid putting heavy items near the top, as this will cause imbalance, throwing off your centre of gravity, and create an uncomfortable pull on your shoulders.<br />   •  Ensure the weight is evenly distributed between the left and right side of your pack. Try to pack heavy items, such as a tent, horizontally to avoid having one side of your pack abnormally heavier than the other.<br />   •  If you are travelling with a group, consider splitting the load between trekkers. For example, a tent can be split into different loads, with one person carrying the poles and pegs while the other trekker carries the remaining pieces.<br />   •  Make sure you always pack things you might need often (water bottle, camera, lights, insect repellent, water filtration) in places that are easily accessible, such as the top of main pockets or exterior pockets of the pack. There’s nothing worse than holding up the group unpacking your entire kit on the hunt for mozzie spray!</p> <h5>Staff tip:</h5> <blockquote> <p><span style="color:#666666;"><strong>I like to pack my bag with medium weight items on the bottom, heavy items in the middle closest to my back, and light items up at the top. This ensures that my centre of gravity isn’t too high and makes for a distributed load between my shoulders and hips.</strong></span></p> </blockquote> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/53b29d84d82b6-cr-mar-knox-1024x683-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/53b29d84d82b6-cr-mar-knox-1024x683-###width###px.jpg" width="1024" /><span class="blogImageCaption">An organised pack can mean you can focus on the stunning mountainscape on your trek. Photo: Mar Knox</span></p> <h3>#2: Not testing your pack</h3> <p>When it comes to a pack, we know it can be a big investment, especially for a first-time trekker. We highly recommend a pack that is fitted correctly for your body. Whether it is an old pack you already own or a new purpose-purchased pack, bring it into your local Paddy Pallin store and their staff will fit it for you.</p> <p>As many first-time trekkers may be borrowing or repurposing a pack, we would highly recommend testing the strength and durability.</p> <p>When trekking, there is a lot of action that can happen and a lot of time for it to happen in. It would be unfortunate to find yourself halfway through a trek with a broken pack, especially if it impaired your ability to carry all your kit.</p> <p style="padding-left: 30px;"><strong>RELATED: <a href="http://blog.worldexpeditions.com/destinations/himalaya/5-remote-treks-beyond-everest-base-camp/" rel="noopener" target="_blank"><span style="text-decoration: underline;">Beyond Everest Base Camp: 5 sublime treks to get you off the beaten path</span></a></strong></p> <p>Test your pack with your expected load on a trial hike is always a good idea. As an extra precaution, if bringing old gear in which you are unsure of the quality, life expectancy or previous wear and tear on the gear, it’s always a good idea to bring along a repair kit including duct tape, tenacious tape, a sewing kit and any fabrics or materials you would need to patch your gear.</p> <h5>Staff tip:</h5> <blockquote> <p><span style="color:#666666;"><strong>My first time trekking I used an old pack that had been in my family for ages. I didn’t think much of it, but once I packed it full of all bells and whistles it was busting at the seams. I didn’t think of the way this heavy load might affect an old pack, and it ended up busting in a few places before we even started our first trek.</strong></span></p> </blockquote> <p>When braving the elements, it’s important you protect not only yourself, but your gear too! It’s a defeating feeling when you finally arrive to a campsite entirely soaked just to discover that your warm clothing, once dry tent and sleeping system are all soaked too.</p> <p>To keep your belongings dry on the trails, consider a pack cover to keep your entire bag and its contents dry or a pack liner to ensure your must-be-dry items stay that way.</p> <p>Bringing a camera onboard to never miss a moment on your first trek? A dry bag will ensure your electronics and other important items that don’t hold their own against rain stay intact on your walk.</p> <h3>#3: Skimping out on trekking poles when you experience joint or muscle pain</h3> <p>Trekking poles can be classified as an absolute necessity for some, whereas for others they can take up precious pack space. Trekking poles help distribute weight, aid with balance, help some people keep pace as well as alleviate joint and muscle pain.</p> <p>For the less agile or for people prone to joint or muscle pain, we would recommend trekking poles. They can help ease the stress on your hips, leg muscles, ankles and knee joints, and even help correct your posture and thus can reduce back pain and neck strains.</p> <p>For first time trekkers making hefty investments on new gear, trekking poles could be something you come back for in the future if you don’t classify as someone who needs them for their first trek.</p> <p><img alt="" class="responsiveImage" dynamiccroppedimage="1" largestloadedsize="1100" src="/Portals/World Expeditions/LiveBlog/WP-Images/Huma_Kilimanjaro_Open_Challenge-cr-Georgia-Canning-1024x768-200px.jpg" variablesrc="/Portals/World Expeditions/LiveBlog/WP-Images/Huma_Kilimanjaro_Open_Challenge-cr-Georgia-Canning-1024x768-###width###px.jpg" width="1024" /><span class="blogImageCaption">Trekking poles can provide some extra support for your knees when trekking in rough terrains. Photo: Georgia Canning</span></p> <h4><span style="color:#949e17;">Quick tips for using trekking poles</span></h4> <p>  •  Set your trekking pole at the correct height which may depend on the terrain you are walking along. Your shoulders should be relaxed and your elbows by your side. A general rule is having your pole at a height that your arm forms a 90-degree angle.<br />   •  Properly adjusting your wrist straps is important to maintain control in case you stumble. Ensure that the strap crosses the palm and wraps beneath the thumb, then tighten or loosen the strap as needed. It shouldn't be too tight that it restricts movement or circulation, just tight enough to support the weight of your hand in the pole.<br />   •  If unsure, check in with an expert. Find your nearest Paddy Pallin gear store and ask a staff member about specific poles and ideal adjustment recommendations.</p> <p>If you have any further questions, need a pack fitted or are looking for gear tailored to a specific trip or personal needs, drop by your local Paddy Pallin store or reach out to their Customer Service team by phone, email or social media and Paddy staffers will be more than happy to help you get out there and start exploring.</p> <p>Happy trekking!</p> <p><em><strong>What's a mistake you later learned from when you went trekking? Let us know in the comments below.</strong></em></p> 2462