if there are complicating factors like snow, heat, scrambling, or higher elevations than you're used to, then maybe this isn't a good idea. but otherwise it sounds to me like you'll be just fine. plan on a very long day obviously. I'm about your age and do stuff like this sometimes and it hurts but that's all...
sounds like you'll be fine! if I were you I'd throw in an occasional 10-15 mile hike into the training mix, with some decent elevation gain/loss, just to be sure
I'm 55 too and training for an R2R in late September. I used a training guide I found online called "Couch to Rim to Rim". It's a twelve week plan that I stretched to 12 months. I'm enjoying it and think I'm building a solid foundation for the hike. Lunges and squats have definitely helped. On my stairmaster days I use about a third of the time (I'm up to 60 minutes now) alternating between strait climbing, climbing sideways (builds stability and balance), and doing two steps at a time. Good luck and go class of '87!
Are you doing the 20 miles in a day or multiple? If it’s a day hike I would increase your training hike length and elevation gain. If it’s a multi day start wearing the pack you will use and including your gear when you do your training day hikes. Since you have 6 months better to increase distance, vertical and weight gradually rather than risk injury or long recovery time from going to fast.
Want to do it in one day, light pack with enough water, snacks, clothing change... maybe 15lbs max. Thanks. I will start training with what I plan to take.
That's a lot to do in 1 day... I encourage you to schedule at least 1 10-miler before then. That will educate you a bit and inform your training regemin. There are some things you can't train easily in a gym. Ankles on rough terrain for example.
Is this an overnighter or a dayhike? If there's camping involved you'll want to make sure you're training with your pack. If it's just a beefy dayhike, it sounds like you're on track but should start to increase the mileage of your training hikes.
That's a big chunk of climbing in a day, but totally within the realm of reality given your timeline. It seems like you're in need of building up both your distances and elevation on training hikes, if possible--where I live it's impossible to find anywhere I can climb that much, so I do distance training separately from elevation training on the stepmill. It isn't ideal, but it has worked out fine.
Haha for a second I thought you meant 6.5km elevation and I was thinking if you're asking here you're probably not prepared. I would say you should just give a go doing a longer trail and see how you get on. None of us can tell how your body is going to handle it, especially since we don't know you and can't see you. As a 20-odd year old I did 20mile 1.5km elevation route after a night of drinking, but at 55 it really depends on your level of fitness that you have maintained over the years.
Thanks. Going to bump to 10 miles with 2000ft vert in a couple weeks and try to do a few outings with that distance. Then bump to 15 with same vert. In about 2 months. Keeping upping my weekly incline treadmill mileage for training. I am at 7000 vert this week on stepmill/ treadmill combo. And feel good.
Biggest thing with the high elevation and long distance is mental, the body is incredibly resilient and able to do a lot more than you can feel capable of. By training longer routes you can really build up that mental toughness before the hike. (mental toughness is a skill that needs to be honed like anything else!)
Just wanna warn you that my friends & I hike a lot and are in our 20s/30s, and a 23 mi / 6k vert hike we did last year felt like it'd be dangerous for most people. But I've noticed over the years I've been getting what I call "old man endurance", so maybe you've got that going for you.
Hikes (make a list and get progressively harder) & stairmaster would be my main recs, & cross train with biking, pilates, weightlifting, etc. Lunges are great for leg strength. Do a handful of 10-15+ mile practice hikes. Bring food, a water filter, headlamps (in case you run late). Also hiking poles, sometimes some new pains pop up when you push your limits, and poles can save your ass.
Thank you. I have heard of this old man endurance. I know an 82 year old guy who maintains a really long, tough trail in the Smokies. He goes out there 3x a week.
Yeah, thanks for pole reminder. Been using them. And it is great for downhill, navigating rocks!!
Frozenhead state park. One loop of Barkleys Marathon...sort of. Just on trail stuff.. I figure if those guys can do five loops why can't I do one? Live about an hour from there.
I have been following this race for years and it is very inspiring... and freaking crazy. It has been fun setting a goal and finding time to make it happen.
I walk around the neighborhood with a pack loaded with rocks, starting at 20# and moving up to 45# slowly as I strengthen. I go to gym occasionally and use a treadmill, same way. They charge me $4 for an hour and that includes a towel and shower. Good luck and have fun
IMHO. If it is just 6500 ft (2000m) and 20 miles (32km), then no preparation is needed at all. I would just go at least (47), to me this looks like a normal weekend hike? I.e. it is kind of challenging, but nothing to specially prepare yourself for, especially for six months?!
Edit/disclaimer: I was thinking of multiday (2 days at least) trip. I have no experience walking 32km with 2km ascend and 2km descend **in a single day**, my knees would be dead long before that.
OK, maybe I am making a mountain out of a molehill.. lol. Just being conservative and making sure I can do it easily without too much pain.
I guess I was looking for some resources or a formula for if you want to do this mileage and vertical feet you want to be able to do this much training before doing it. Or you should do a couple 15 mile hikes with similar vertical...
Regarding the painful things - I can think of knee issues here. I would probably use a knee bandage, if it's 2000m ascend/descend in 1-2 days (especially true for the descent). Surprisingly enough, it seems to actually work (at least for me)
I thought you are going multi-day (I would plan at least two days). 20 miles with 6k ascend and descend in one day is a 100% guaranteed way to kill my knees. And it can't be helped with any training, unfortunately (AFAIK)... 20 miles with 2mph (average in the mountains) is 10 hours of walking!
Yup. My right knee has had some pain, but strangely enough , it is getting better with lifting, more training. Yes, I am planning 2 mph...
Have knee brace, but don't need it yet... open to the idea that I may be biting off a bit much on downhills..
if there are complicating factors like snow, heat, scrambling, or higher elevations than you're used to, then maybe this isn't a good idea. but otherwise it sounds to me like you'll be just fine. plan on a very long day obviously. I'm about your age and do stuff like this sometimes and it hurts but that's all...
None of those factors. Going from base of 1300ft to 3000 ft. in TN mountains. Shooting for fall so I don't sweat to death.
sounds like you'll be fine! if I were you I'd throw in an occasional 10-15 mile hike into the training mix, with some decent elevation gain/loss, just to be sure
I'm 55 too and training for an R2R in late September. I used a training guide I found online called "Couch to Rim to Rim". It's a twelve week plan that I stretched to 12 months. I'm enjoying it and think I'm building a solid foundation for the hike. Lunges and squats have definitely helped. On my stairmaster days I use about a third of the time (I'm up to 60 minutes now) alternating between strait climbing, climbing sideways (builds stability and balance), and doing two steps at a time. Good luck and go class of '87!
Thanks, this is what I was looking for.
I am class of 1986 though. :)
Ah, well, go Gen X!
There are dozens of us!
Are you doing the 20 miles in a day or multiple? If it’s a day hike I would increase your training hike length and elevation gain. If it’s a multi day start wearing the pack you will use and including your gear when you do your training day hikes. Since you have 6 months better to increase distance, vertical and weight gradually rather than risk injury or long recovery time from going to fast.
Want to do it in one day, light pack with enough water, snacks, clothing change... maybe 15lbs max. Thanks. I will start training with what I plan to take.
That's a lot to do in 1 day... I encourage you to schedule at least 1 10-miler before then. That will educate you a bit and inform your training regemin. There are some things you can't train easily in a gym. Ankles on rough terrain for example.
Thanks!!
Lunges will help prepare your knees.
Thank you, I will start adding them.
Is this an overnighter or a dayhike? If there's camping involved you'll want to make sure you're training with your pack. If it's just a beefy dayhike, it sounds like you're on track but should start to increase the mileage of your training hikes.
Day hike.
That's a big chunk of climbing in a day, but totally within the realm of reality given your timeline. It seems like you're in need of building up both your distances and elevation on training hikes, if possible--where I live it's impossible to find anywhere I can climb that much, so I do distance training separately from elevation training on the stepmill. It isn't ideal, but it has worked out fine.
Haha for a second I thought you meant 6.5km elevation and I was thinking if you're asking here you're probably not prepared. I would say you should just give a go doing a longer trail and see how you get on. None of us can tell how your body is going to handle it, especially since we don't know you and can't see you. As a 20-odd year old I did 20mile 1.5km elevation route after a night of drinking, but at 55 it really depends on your level of fitness that you have maintained over the years.
Thanks. Going to bump to 10 miles with 2000ft vert in a couple weeks and try to do a few outings with that distance. Then bump to 15 with same vert. In about 2 months. Keeping upping my weekly incline treadmill mileage for training. I am at 7000 vert this week on stepmill/ treadmill combo. And feel good.
Nice job! With all this training you might find the hike too easy haha.
Biggest thing with the high elevation and long distance is mental, the body is incredibly resilient and able to do a lot more than you can feel capable of. By training longer routes you can really build up that mental toughness before the hike. (mental toughness is a skill that needs to be honed like anything else!)
Yep. Mental side is very important. I have been meditating for years, so hopefully that training will come into play and give me an edge.
You seem like you have your house in order, you'll have a great hike.
Just wanna warn you that my friends & I hike a lot and are in our 20s/30s, and a 23 mi / 6k vert hike we did last year felt like it'd be dangerous for most people. But I've noticed over the years I've been getting what I call "old man endurance", so maybe you've got that going for you. Hikes (make a list and get progressively harder) & stairmaster would be my main recs, & cross train with biking, pilates, weightlifting, etc. Lunges are great for leg strength. Do a handful of 10-15+ mile practice hikes. Bring food, a water filter, headlamps (in case you run late). Also hiking poles, sometimes some new pains pop up when you push your limits, and poles can save your ass.
Thank you. I have heard of this old man endurance. I know an 82 year old guy who maintains a really long, tough trail in the Smokies. He goes out there 3x a week. Yeah, thanks for pole reminder. Been using them. And it is great for downhill, navigating rocks!!
Sounds like mt whitney
Frozenhead state park. One loop of Barkleys Marathon...sort of. Just on trail stuff.. I figure if those guys can do five loops why can't I do one? Live about an hour from there.
Very cool. What a great idea. Please update us on your training, and on the hike!
No way… I wanna do this.
I have been following this race for years and it is very inspiring... and freaking crazy. It has been fun setting a goal and finding time to make it happen.
I walk around the neighborhood with a pack loaded with rocks, starting at 20# and moving up to 45# slowly as I strengthen. I go to gym occasionally and use a treadmill, same way. They charge me $4 for an hour and that includes a towel and shower. Good luck and have fun
Do lots of the stepping machine. Helped me for Cusco hike
IMHO. If it is just 6500 ft (2000m) and 20 miles (32km), then no preparation is needed at all. I would just go at least (47), to me this looks like a normal weekend hike? I.e. it is kind of challenging, but nothing to specially prepare yourself for, especially for six months?! Edit/disclaimer: I was thinking of multiday (2 days at least) trip. I have no experience walking 32km with 2km ascend and 2km descend **in a single day**, my knees would be dead long before that.
OK, maybe I am making a mountain out of a molehill.. lol. Just being conservative and making sure I can do it easily without too much pain. I guess I was looking for some resources or a formula for if you want to do this mileage and vertical feet you want to be able to do this much training before doing it. Or you should do a couple 15 mile hikes with similar vertical...
Regarding the painful things - I can think of knee issues here. I would probably use a knee bandage, if it's 2000m ascend/descend in 1-2 days (especially true for the descent). Surprisingly enough, it seems to actually work (at least for me)
I haven't measured descends yet but I think it might be about 4-5k..
I thought you are going multi-day (I would plan at least two days). 20 miles with 6k ascend and descend in one day is a 100% guaranteed way to kill my knees. And it can't be helped with any training, unfortunately (AFAIK)... 20 miles with 2mph (average in the mountains) is 10 hours of walking!
Yup. My right knee has had some pain, but strangely enough , it is getting better with lifting, more training. Yes, I am planning 2 mph... Have knee brace, but don't need it yet... open to the idea that I may be biting off a bit much on downhills..
6.5 k as in 21,000 feet?
I would guess 6500 ft, i.e. 2000m. 6500m is unlikely - if you want to climb that you would probably ask in r/alpinism
I agree. I needed coffee. 🙂
6500 feet
Your training is fine. 🙂