You’ve started thinking about where you want to go and the activities you want to do – a summer trip to the mountains with some hiking, or maybe a fall getaway with a few days of biking. Then you start to wonder if you’ll be physically ready for what you want to try.
One of questions I’m asked most often is how far in advance of a trip or activity to start training. Usually the question comes up for a “bucket list” trip, like hiking the Inca Trail to Macchu Pichu or a multi-day bike trip through wine country. It’s worth considering for any trip where you’ll be doing more physical activity than normal, though.
By training to get ready for a trip where you’ll be spending more time and effort on physical activity than in your day-to-day life, you’ll have the strength and stamina to make the most of the experience.
You’ll feel more comfortable throughout the day and have more energy at the end of the day. You’ll be able to focus on what you’re seeing, who you’re with, and what you’re learning, rather than worrying about keeping up with your partner or group, or if your legs are going to give out before you reach your destination.
Having a big trip coming up can be a great source of motivation to get more physically active <link to motivation post>. To figure out when to start specifically training for a trip, take into account these factors:
- What activities you’re doing on your trip
- Your current activity level
- How much time you can realistically commit to training
Your Trip’s Activities
Back in 2013 my husband and I hiked the Inca Trail to Macchu Pichu. Although we live in Colorado and usually get out for at least one hike on summer weekends, we rarely hike more than 2 days in a row, and most of our hikes are 4-8 miles.
The Inca Trail route we chose involved 4 days of hiking 7-10 miles per day with up to 3,000 feet of elevation gain and loss on a couple of the days. Could we have just kept with our normal hiking routine and gotten through it? Probably – but we may not have been able to enjoy it as much as we did.
I injured my left knee in my mid-20s doing a 26-mile hike, and now if I hike a lot more miles than I normally do, my knee tells me about it. I’ve learned that I need to add mileage gradually and build up to longer distances. I also need to hike several days in a row to build up my muscles for a multi-day trip.
So we started training in late spring, about 3 months before our trip in mid-August. We picked hikes with more elevation change than we normally would to get ready for the ups and downs we’d experience in the Andes. We hiked both weekend days, and took longer walks in our neighborhood during the week.
When we met up with our group for the Inca Trail trip, we looked around and realized we were the oldest ones. Yet on the first day, we were the first ones to camp, and among the first to make it to the highest point on the second day. Our training paid off – no knee issues for me, and we had plenty of time and energy to explore the amazing Inca ruins along the way.
So step 1 is to evaluate your trip’s activities. Are you doing one “big day” where you’ll be spending hours on a hike, bike ride, paddling or other physical activities? Do you have multiple days in a row of more activity than you’re used to? Do you have rest days in between active days?
By looking at the length, duration and number of days you’ll be active, you have the “end goal” in mind as you consider how much time you’ll need.
Your Current Activity Level
In my Inca Trail scenario, my husband and I started with an existing base of activity for what we were planning to do. So we were able to start from there and add to it.
This fall we’re doing a trip where we’ll be biking for 5 days in a row in Croatia. I try to get out on my bike periodically during the winter and spring, but honestly, it can be tough to do that where we live. And my husband only bikes periodically, even in the summer.
So guess what we’ll be doing this summer – getting on our bikes and riding at least 2-3 days a week as our trip gets closer!
Be honest with yourself about your current activity level, and how it compares to what you’re planning to do on your trip. If you’re going to be walking 5+ miles a day, and right now the only walking you’re doing is to your car and back for work and shopping, you’ll need a bit of time to build up to 5 miles.
Time Available to Train
Commitments for work, family, community and more fill our days and weeks. Finding some time for training may be a challenge.
If your schedule is already pretty tight, you may need to allow for a longer timeframe for training in advance of your trip. For example, if you can only set aside half an hour twice a week, and limited time on the weekends, then you may want to begin six months before your trip.
Another reason to start sooner rather than later is if you anticipate a period between now and your trip when you’ll have more than your usual time commitments.
When I was in my corporate job, I was heavily involved in an annual meeting that required extra work, which also aligned with an especially busy time in our marketing cycle. During the weeks leading up to the conference, I didn’t have extra time for anything new!
If you can keep doing at least some activity during those busy times, that’ll help you maintain momentum.
Calculating Your Timeframe
Now that you know a bit more about the three key factors, let’s look at some examples of how they combine to figure out your timeframe.
Example 1: Multi-day hike or bike, periodically active, 2-3 hours a week to train
In this scenario, I’d aim for at least 3 months to prepare since it’s a multi-day stretch of activity. With a few hours a week, you’ll be able to add activity amount gradually to build up to longer distances. Ideally, as you get closer to the trip, you’d be able to carve out a bit more time and be able to do back-to-back days of hiking or biking to simulate your trip experience.
Example 2: One “big activity,” not currently active, 1-2 hours a week to train
For this situation, it may be better to take 4-6 months to get ready. That gives you more time to add small increments to your activity level – I usually recommend adding 5-10% in distance per week.
If you currently walk a few blocks at the most (less than half a mile) a couple of times a week, and you want to be able to walk up to 10 miles, I’d suggest starting off adding a block or two each walk. In a few weeks you’ll be up to a mile, and in 2 months you’ll be up to about 2 miles.
As your stamina builds, you’ll add more distance. By increasing distance gradually, you’re less likely to get an injury. And if you have to take a week off, you have time to make up for it.
Get Personalized Help
Want an estimate based on your specific situation? Just email me at firstname.lastname@example.org and I’d be happy to help you figure out when you should start training for an upcoming adventure!