One of the best things about living in Montana is our access to mile after mile of some of the best trails in the world. Don’t let your fitness limit where your hiking boots can take you this summer—join this workshop to learn how to build an exercise program to prep you for great summer adventures on the trails. Presented by Neal Andrews, MUS Wellness Exercise & Fitness Specialist.

1. TRAINING FOR HIKING
Neal Andrews, MS, CSCS
MUS Wellness

2. Workshop Objective
• One of the best things about living in Montana is our access to mile after mile of
some of the best trails in the world. Don’t let your fitness limit where your hiking
boots can take you this summer—join this workshop to learn how to build an
exercise program to prep you for great summer adventures on the trails.

3. Montana Moves High Five!
•Move More, Sit Less
•Find Balance in Life
•Move Better
•Play Outside
•Have Fun
Mt. BlackmoreTrail,
Hyalite Canyon

4. Survey Results!
• “Mountain Goat in training.”
…best describe your hiking lifestyle.

5. TopTrails in SW Montana according toYou!
• “Wow, too many to count!”
• Area favorites mentioned once
• Storm Castle (Gallatin)
• Spanish Creek (Spanish Peaks area)
• Specimen Creek to Crescent Lake inYellowstone
• History Rock (Hyalite Canyon)
• South Cottonwood (Local)
• Rock Island Lake (Cooke City area)
• Torrey Mountain (Pioneers)
Looking east from
Storm CastleTrail

6. Prominent Summits Mentioned Once
Mt. Blackmore
Hyalite Canyon
10,154 ft.
12 mile round trip
Sphinx & Helmet
Madison Range
10,876 ft.
10 mile round trip to saddle
or 13 mile to summit
Sacagawea Peak
Bridgers
9666 ft.
3 mile round trip to saddle
or 4.5 to summit

7. TopTrails in SW Montana with 2 Mentions
• Sypes Canyon (Bridgers)
• Middle Cottonwood (Bridgers)
• Pine Creek Lake (Absarokas)
• Lava Lake (Spanish Peaks Area)

8. •#4
•The College M!
•#3
•Sourdough
Canyon/Bridger Creek
•Mystic Lake

9. #2
• Drinking Horse Mountain
• 2-3 miles
• Loop option
• PicnicTables

10. #1
• Hyalite Creek to Hyalite Lake or Peak (10,299ft.)
• 10 1/2 round trip to lake, 14 to summit

11. #1
• Hyalite Creek to Hyalite Lake or Peak (10,299ft.)
• 10 1/2 round trip to lake, 14 to summit

12. Training for Hiking
• Training is just another word to say preparing.
• When we prepare for something, we usually find it much more satisfying,
rewarding, and fun.
The Bridger Ridge from
Saddle Peak. Middle
Cottonwood Access

13. Training for Hiking
• Law of Specificity
• Specific physiological adaptations to training
• i.e.You get what you train for
• Whatever your goals are…train (prepare) accordingly

14. Training for Hiking
•Fitness Components to Hiking
• Endurance
• Cardiovascular/Aerobic Fitness
• Strength
• Muscular/Tendons
• Ability to produce & absorb forces
• Mobility
• ROM around joints
• Stability/Balance
• Joint Integrity and Proprioception
What is your weakest link?

15. Training for Hiking
• Cardio (Endurance Element)
• Walk, a lot—get those steps!
• Change elevation
• Go for a Hike!
• XC Skiing
• Indoor Options
• UphillTreadmill (Incline >5%)
• Stairmill or Stairstepper
• Cycling
• Walk or Hike with Load (Pack)
• All weight bearing activities are beneficial!

16. Training for Hiking
• ResistanceTraining
• Lower Body
• Squats
• Lunges
• Step Ups & Step
Downs
• Core
• Planks
• Bridges
• Birddog
• Work Eccentric
Loading
1-2 Days per week
1-3 Sets
10-20 Reps
General Guidelines

17. Training for Hiking
• TrainingTips
• Volume—Total amount of work (often measured weekly)
• Can be measured in distance and/or time.
• Also consider elevation gain/loss, and pack weight.
• Track it/Journal it
• “If it can be measured it can be managed.”
• Pace
• Often determined by terrain, weather conditions, and pack
weight.
• Terrain/Conditions
• Elevation gain/loss
• Type of trail/trail conditions
• Time of year/weather
“Learn something every time you go.”

18. Equipment &Tips
• Boots orTrail Shoes
• Socks
• Breathable, wicking material
• Cotton not recommended
• Layers
• Base/warmth/shell
• Trekking poles—duct tape.
• Nutrition & Hydration—don’t get caught without it. Pack more than you need.
• Check the weather forecast, know when the sun sets, and have a designated turn-
around time if you’re doing an out-and-back.

19. Bottom Line
• Get out there and do it!
• Grab a partner(s)
• Plan some trips.
• Have a tic-list.
• Train for it!
Play Outside, Have Fun!

20. Resources for Hiking
• Online
• MontanaWilderness Association
• www.wildmontana.org
• GallatinValley LandTrust
• www.gvlt.org
• Gallatin Forest Service
• www.fs.usda.gov/gallatin
• Outside Bozeman
• www.outsidebozeman.com/places/trails
• National Park Service &YNP
• www.nps.gov/yell
• Summit Post
• www.summitpost.org
• MontanaTourism
• www.visitmt.com

21. Resources for Hiking
• Print
• 100 Great Day Hikes Around Bozeman and the GreaterYellowstone. Mark
D. Johnston
• Hiking Montana. Falcon Guides
• Beartooth Publishing Area Maps
• Peakbagging Montana. Cedron Jones

22. Resources for Hiking
$35
Sign up at 120
Hosaeus Fitness
Center or Online
montana.edu/getfit