LECTURE NOTES & HIKING TIPS

Number one on Coach Gunn's list of important gear for trekking are well fitted shoes.  Make an appointment with the resident boot fitter for proper fit.  If they don't have a boot fitter, don't purchase there.  This is less important for hikes under 5 hours but essential for longer day hikes.

In general a light hiker or a trail runner shoe works well.  Replacing the inner lining also improves the fit.  Since we only hike established trails heavy boots are not required.  

Coach Gunn's rule, "An ounce on the feet is like a pound on the back."

A Daypack is smaller and lighter than a Backpack.  We are not camping so the lighter daypack works best.  Like shoes, have your daypack fitted to your body size and gender.  Purchase from an outfitter with trained staff.  For hikes under 5 hours a fitted pack is not so important.  For all day hiking you want a pack that rides on your hips, not on your shoulders.  It will have a rain cover and a place for a 3 liter water bladder.  You want enough space to stow all you need to carry and especially the extra layers you discard.

Most of our hikers use them.  Coach Gunn thought them unnecessary for hiking, perhaps because he was such a strong runner and athlete.  One concern is burning extra calories during an 8 to 12 hour extreme hike.  A tight grip such as for cross country skiing will take extra energy and tighten your back muscles.  A loose grip that depends on the strap works well except when going uphill.  Keep them at the ready to stop or slow a fall or for balance when crossing a stream rather than to pull you along reduces the energy used.  A lighter pole is better.  Clamps are better than twist locks.  Carbon fiber poles are lighter than aluminum and are stronger, but can cost more. 

Not so expensive as other brands, this 7oz carbon fiber trekking pole available from HikerHunger.com is used now and for years by several Cairn Stone hikers.  

"I've used lightweight Hiker Hunger carbon fiber poles for over a decade without one failure." 

Thom Janssen

Cairn Stone vet, 2004-today

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. Adjust according to available water sources plus an extra liter. 

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.  (Jake Gunn uses the Squeeze system.)

Cairn Stone elite hikers (aka Long Hitters) will use a 3 liter bladder in their day pack to carry  necessary water.  The drinking hose works well while on the move.   Carrying weight close to your back feels lighter. 

One option is fresh water in the bladder and triple strength electrolyte (Gator Aid, Power Aid, Hammer, or Nuun) in a bottle.  A few small swallows puts back essential electrolytes.  Sweet electrolyte mixtures get hard to swallow after several hours on the trail.  Fresh water is always tasty and goes down easily.

Sweet and Salty Snacks:  These are proven hiking snacks because they replace carbohydrates and lost salt (an essential electrolyte). 

A rhythm works best such as taking a drink every 15 minutes and add a snack every second drink.  Practice on training hikes and test it on Test Hikes.  Choice of trail food is less critical on hikes under 5 hours but during an extreme hike your body needs fuel.  A variety is helpful when your hike exceeds 8 hours.  Eat what was proven to work well on training hikes.  Experiment with food choices during training hikes and test your choices at the Test Hikes. 

Coach's rule:

Do not experiment during your big hike at destination.

[Hammer Nutrition is a leader in endurance sport research.]

Your core body temperature averages 98.6.  Strenuous exercise will raise this temperature.  Use layers to keep it from going too high or too low.  In hot conditions you may need to assist the body's sweat evaporation by wetting down and even laying in a cool creek.

 Carry a microfiber cooling towel to wear around your neck, on your head and to wet down.  If water sources are unavailable carry an extra liter of fresh water specifically to repeatedly wet the towel.  Used conservatively this can last for several hours. 

Coach Gunn recommends these shopping locations because they offer quality products and have trained staff to fit you.  Shoes and day packs should be fitted to your specific size, shape, foot strike and intended use.  [Use an experienced Boot Fitter and Backpack Fitter]

Many of our experienced long-distance hikers use Superfeet premium insoles in their shoes.

[THE SOLES ABOVE ARE BALD TIRES!]

Check the lugs on your hiking shoes for wear.   The elite hike candidates will put more than 400 miles on their shoes just with the biweekly training hikes.  400 miles is the end of life of a good hiking/running shoe.

Replace your shoes early or rotate two pair during the training season.  Warn out soles give poor grip, and you want shoes that you've proven work well for you.  Don't experiment with new shoes for the hiking tour.

[Always use a good Boot Fitter when you buy shoes.]

Coach Gunn seldom promotes specific brands as seldom does one brand best meet all needs.  There are many products for added traction on icy roads and trails.  The options are many and often specific to the activity and surface, whether trail or road.  The button below will take you to a website with evaluations of several products to assist you with an informed decision.

The longest Cairn Stone hike is all-day and we never plan to sleep on the ground.  However, we do want to be prepared should an emergency occur.  A simple ankle sprain could require an overnight on the trail, whether yours or someone you stay to help.  Coach Gunn includes a mylar blanket in his day pack list for this reason.  Some Cairn Stone vets go a step further with a mylar sleeping bag.  At just 4oz. it's a better than option and would mean a more comfortable night on the trail.  (The button below offers a cheaper option for 5 bags)

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