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    • HOME
    • HIKING TOURS
      • BEST OF THE WEST 2022
      • TRAVEL TIPS
      • PAC NW III 2023
      • SCOTLAND II 2024
      • ABOUT COACH GUNN
      • INSPIRATION
      • BEST OF UTAH 2021
    • HIKE TRAINING
      • SCHEDULE and DOCS
      • ABOUT TRAINING
      • LECTURE NOTES
      • DEFINITIONS
      • TEST HIKES
      • MANISTEE
    • MORE
      • SIGN UP or DROP
      • INSURANCE
      • WAYS TO PAY
  • HOME
  • HIKING TOURS
    • BEST OF THE WEST 2022
    • TRAVEL TIPS
    • PAC NW III 2023
    • SCOTLAND II 2024
    • ABOUT COACH GUNN
    • INSPIRATION
    • BEST OF UTAH 2021
  • HIKE TRAINING
    • SCHEDULE and DOCS
    • ABOUT TRAINING
    • LECTURE NOTES
    • DEFINITIONS
    • TEST HIKES
    • MANISTEE
  • MORE
    • SIGN UP or DROP
    • INSURANCE
    • WAYS TO PAY

HIKE TRAINING LECTURE NOTES

SHOPPING TIPS

Documents: COACHING LECTURE NOTES

PDF (Adobe Reader) files. download to view and/or print.  

MORE BELOW:

Hiking Tips


Cairn Stone vet tips


SHOPPING: Local Stores


SHOPPING: Online Stores

Cold Weather Tips (pdf)Download
CoachingTips-Daypacks (pdf)Download
Day Pack Checklist - 18 JUNE 2019 (pdf)Download
Grand Canyon Hiking Tips-Rev4SEP2021 (pdf)Download
Last Minute Travel Tips by Lee Riley (pdf)Download
Defensive Walking & RunningR3 (pdf)Download
ExtremeHikingTips2-R071812 (pdf)Download
Foul Weather GearR2 (pdf)Download
Fuel For The Canyon 6-19-14 (pdf)Download
Map Reading R1 (pdf)Download
Shopping Tips R3 4MAR2021 (pdf)Download
Weekly Training Tips R1 (pdf)Download

HIKING TIPS

HYDRATION

WATER BLADDERS

WATER BLADDERS

Your body is about 60% water.  It stops working if you run low of water or electrolytes.  

You lose water and electrolytes in your sweat.  Drink often and replace the lost electrolytes.  

Carry enough water:  2 to 3 liters may be enough water for most hikes but for an extreme hike you may need to carry 4 to 5 liters.  

Emergency water sources:  You may also need a way to make water potable in an emergency.  Portable filtration systems are now available, they are light and make tasty water and may be a better alternative to traditional iodine tablets.

FILTRATION SYSTEM REVIEWS

WATER BLADDERS

WATER BLADDERS

WATER BLADDERS

Most hikers will find a 3 liter bladder in their day pack as the best way to carry the water they need.  The drinking hose is very convenient and efficient and the heavy load of water is carried close to your back in your day pack and will feel lighter than 3 liter bottles of water laying in the bottom of your day pack. 

Some of our Cairn Stone vets also carry a water bottle with triple strength electrolyte (Gator Aid, Power Aid, Hammer, or Nuun).  A few quick gulps will put back lots of electrolytes.  Sweet tasting mixtures become hard to get down after hours on the trail.

Also carry a liter bottle of fresh water as backup and as a way to wash or wet down a cooling towel.

BLADDER REVIEWS

FUEL

WATER BLADDERS

FUEL

During your extreme hike you will care more about fueling your body and not so much about enjoying what you consume.  You want to eat what works and what your stomach will not reject.  You should have this well established during the training season and in the Test Hikes.  Don't break Coach's rule and experiment with new food or drink on your long awaited extreme hike.


Sweet and Salty Snacks:  These are the standard hiking snacks because they do the job of replacing carbohydrates and some salt (an essential electrolyte).  


A pattern or rhythm works best such as taking a drink every 15 minutes and adding a snack every second drink.  Find what works best for you.

HAMMER NUTRITION - GETTING STARTED

TIPS FROM CAIRN STONE VETS

Many Cairn Stone vets have had multiple elite hikes in the backcountry with good and not so good experiences.

Here they share some of that hard-won experience.  [Download pdf files]

BONKINGONTHETRAILS (pdf)

Download

Core Stability Exercises (pdf)

Download

Bladder Maintenance 9-19-13 (pdf)

Download

Thoms Trail Mix-Grand Canyon (pdf)

Download

Thom'sFavoriteGranolaClusters (pdf)

Download

COACH GUNN RECOMMENDED - AREA LOCATIONS

Gazelle Sports - Kalamazoo

Wanderlust Outfitters - St. Joe

Gazelle Sports - Kalamazoo

214 S Kalamazoo Mall, Kalamazoo, MI 49007


 269.342.5996 

Website

Fleet Feet - Mishawaka

Wanderlust Outfitters - St. Joe

Gazelle Sports - Kalamazoo

 3522 North Grape Road
Mishawaka, IN 46545


574-257-7867 

Website

Wanderlust Outfitters - St. Joe

Wanderlust Outfitters - St. Joe

Wanderlust Outfitters - St. Joe

 120 State St. | St. Joseph, MI 49085 


 269.281.7047 

Website

REI - Grand Rapids

Connected Soles - St. Joe

Wanderlust Outfitters - St. Joe

3149 28th St. SE, Kentwood, MI 49512


616.940.1526

Website

Connected Soles - St. Joe

Connected Soles - St. Joe

Connected Soles - St. Joe

1501 NILES AVENUE, ST. JOSEPH, MI, 49085 


 269.408.1400 

Website

Bivouac - Ann Arbor

Connected Soles - St. Joe

Connected Soles - St. Joe

336 S STATE ST ANN ARBOR, MI 48104


734.761.6207 

Website

Uncle Dan's - Evanston

Uncle Dan's - Evanston

Uncle Dan's - Evanston

 1600 Sherman Ave., Evanston, IL 60201 


 847.475.7100 

Website

COACH GUNN RECOMMENDED - ONLINE SHOPPING

Campmor

EMS - Eastern Mountain Sports

EMS - Eastern Mountain Sports

 800.226.7667 

Website

EMS - Eastern Mountain Sports

EMS - Eastern Mountain Sports

EMS - Eastern Mountain Sports

 

Website

High Sierra

EMS - Eastern Mountain Sports

Moosejaw - Michigan & Illinois locations

 

Website

Moosejaw - Michigan & Illinois locations

Moosejaw - Michigan & Illinois locations

Moosejaw - Michigan & Illinois locations

Chicago-Grand Rapids-East Lansing-Detroit

Website

Roadrunner Sports

Moosejaw - Michigan & Illinois locations

Roadrunner Sports

800-743-3206

Website

Hammer Nutrition

Moosejaw - Michigan & Illinois locations

Roadrunner Sports

800-336-1977 (Check out EDUCATION)

Website

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