HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support

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HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
we train
 hEroes

Mighty Hike training plan:   In partnership with

Wye Valley
2021
HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
Macmillan Cancer Support   Mighty Hike training plan: Wye Valley   Getting started   2

             getting started
HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
Macmillan Cancer Support              Mighty Hike training plan: Wye Valley                Getting started    10 Top Tips                                                                      3

10 Top Tips
               1. Find the right shoes                                                                       6. Get strong
               Different shoes work for different people. Make sure you spend time                           For this challenge you’ll be on your feet for several hours, so building a
               trying on different styles and find something with good support and grip                      strong core and having good posture will really help the miles feel easier
               that suits you.                                                                               and reduce the likelihood of injury.

               2. Train to time                                                                              7. Fuel and recover
               Always thinking about how many miles you are covering can become                              You need to take care of your body when you’re training to reduce the risk
               stressful, which is why our training plans are mostly set to time. This                       of injury and fatigue, so we have included sections with information on
               means you can focus on building sustainably as the weeks go by.                               stretching, energy and nutrition to make sure you’re in the best condition
                                                                                                             you can be.

               3. Have a routine                                                                             8. Plan your route
               Work, family and social life means that you might need to rework our                          Look online for popular hiking trails in your area or ask friends and family if
               training plans to make them fit around your lifestyle, and that’s ok.                         they have any recommendations. However you do it, make sure you have
               Schedule in your training for the days and times you know will give you                       a plan before you set off, so you can prepare for the distance you’ll be
               the best opportunity to focus on each session and get the most out of it.                     covering and won’t spend precious training time figuring out where to go.

               4. Set targets                                                                                9. Keep it social
               Starting at the beginning of a training plan can be daunting, so try and                      One of the best things about walking is that it’s an accessible and
               break it up into manageable chunks and remember to reward yourself                            sociable activity. Invite family and friends along on your training walks
               for reaching personal milestones!                                                             to keep you company and to keep you motivated.

               5. Don’t just walk                                                                            10. Any weather
               Including cross-training such as cycling, running, swimming and gym                           The changeable British weather is part of the excitement and challenge
               work can quickly enhance your fitness, especially if you’re struggling                        of walking. Check out the kit section for our top tips on making sure
               to fit in the much longer training walks.                                                     you’re prepared and comfortable in all conditions.
HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
Macmillan Cancer Support             Mighty Hike training plan: Wye Valley          Getting started         Training Triangle                                                           4

Training Triangle

                                                                                                                                T
Keeping it all in balance

The three key factors that go toward being in the best
physical condition for your Mighty Hike are training, rest
and nutrition. Most of us focus on the training but forget that
we can’t build fitness unless we sleep and eat properly too.
As you train make sure you listen to your body and keep the
triangle in balance. Read section ‘Energy and Nutrition’ later
in this guide for more detail and tips.

                                                                                               R                                                          n
   Training                                                         Rest                                                        Nutrition
   Your hikes, conditioning and cross-training is                   Your body improves and progresses during rest               Fuel your training and recovery correctly by
   designed to progressively overload your muscles.                 phases, rest days and as you sleep.                         ensuring you have healthy carbohydrates, protein
   When they recover from that overload they get                                                                                and the right micro and macro nutrients in your diet.
   stronger. Our training plans include a mix of                                                                                This will give you the energy to train for longer and
   different effort levels and distances to progressively                                                                       also allow your body to heal afterwards.
   build your endurance.
HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
Macmillan Cancer Support        Mighty Hike training plan: Wye Valley    Getting started         Choose the right kit                                            5

CHOOSE the right kit
Kick off your training by
finding the right pair of shoes.

Why is this important?                                                              What about socks?
Wearing the wrong shoes is the key cause of blisters, and 13/26 miles               Your socks are just as important as your shoes. Look for padded and
with blisters is not the experience we want you to have. Wearing the                breathable socks made with wicking material and make sure they go
correct shoes will make sure your feet stay comfortable and will also               higher than the top of your boots.
play a huge role in preventing injury.
                                                                                    Your feet have got to carry you a long way so show them some TLC.
Spend time exploring the different brands and styles available – whether            Take some fresh socks whenever you go out training and on the Mighty
this be lightweight boots, walking trainers or trail trainers – and find a pair     Hike, which you can change into when you have a break. Wear your
of shoes with good support and grip that suits you.                                 thicker socks at the start and then as your feet start to spread, change
                                                                                    into a thinner pair.
Going the distance
When you walk for more than a couple of hours your feet can swell from              Walking poles
the heat, so it’s important that they have room to ‘spread’. Remember               Using walking poles is completely optional. If you feel that you could use
that new shoes need to be worn-in, which is the best motivation to get              some extra support, particularly over uneven terrain or on steep ascents
out and do some training.                                                           or descents, then go to your nearest outdoor shop to seek advice. If you
                                                                                    experience joint or muscle pain then your doctor or physiotherapist may
                                                                                    advise using them.
HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
Macmillan Cancer Support         Mighty Hike training plan: Wye Valley   Getting started   Other essentials                                              6

other essentials
               First aid kit                                                               Waterproof jacket
               This only needs to be small, carrying essentials like                       You can’t rely on the British weather so always be prepared.
               blister plasters, Vaseline, antihistamine tablets and                       Look for a light, breathable and fully waterproof jacket with a
               painkillers, plus any other personal medication you need.                   hood which will let the sweat out and stop the rain getting in.

               Layers                                                                      Sun cream
               Wear several layers of wicking fabrics which will keep you                  Even if it doesn’t look that bright, three hours or more
               warm in cold weather, and you can remove one by one as                      outside can increase your risk of skin damage.
               you heat up.

               Water                                                                       Download full kit list
               For your Mighty Hike we recommend bringing a bottle or                      You can download a full kit list from our website:
               camel pack that can hold two litres of water, and the same                  macmillan.org.uk/mightyhikeskitlist
               goes for your training hikes. Download the Refill app on
               your phone to find free places to fill your water whilst you’re
               out and about!

               Fully charged phone
               In case of emergencies.
HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
Macmillan Cancer Support   Mighty Hike training plan: Wye Valley   The training         7

                                                                                  tHE
                                                                             TRAINING
HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
Macmillan Cancer Support             Mighty Hike training plan: Wye Valley          The training             Introduction                                                        8

Introduction
This training plan, put together by our coaching partners Running With Us is designed to get you to
the start line of your Mighty Hike feeling prepared and confident to achieve your goal.

   1
  Is this the right
                                                   2
                                                  Why train in
                                                                                                   3
                                                                                                   What if I miss a
                                                                                                                                          4
                                                                                                                                          Before and after
  plan for me?                                    this way?                                        session, pick up a                     Always include a warm-up and

  This 15-week plan is suitable for               If you keep doing the same thing                 niggle or get sick?                    cool-down session for each of the
                                                                                                                                          activities in the training plan, and
  those who are just starting out and             over and over again you can’t                                                           stretch well using the exercises in
  those who already hike regularly                expect different results, so this plan           No training guide is designed to be
                                                                                                                                          this guide.
  and are looking to increase the                 is designed to give you variety and              a tablet of stone. View your Mighty
  miles. It involves a mix of activities          progression.                                     Hike training as a journey (which
  and exercises to get you in the                                                                  might not always go to plan!). Feel
  best physical condition for your                                                                 free to chop and change the plan
  challenge. If you ever feel like you’re                                                          and shift hike and exercise sessions
  struggling in the early weeks, you                                                               to different days that may work
  can always swap the longer hikes                                                                 better for you.
  with more cross training or repeat
  a week in the plan if you don’t feel                                                             If you miss days through work,
  ready for the next step just yet.                                                                holiday, sickness or injury then
                                                                                                   don’t play catch up. Step back into
  Depending on the distance you are                                                                the plan where you left off and be
  doing and/or your pace, you can                                                                  patient.
  choose to increase or shorten the
  length of the hikes in the plan.
HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
Macmillan Cancer Support                                          Mighty Hike training plan: Wye Valley                                         The training                   About the hike                                                   9

About the full marathon hike
                                                                                                                                                             The location                            The route
                                                                                     Wye Valley                                                              From the historic Chepstow Castle       The route covers approximately 26
                                                                                                                                                             and Tintern Abbey to the stunning       miles from Chepstow to Monmouth.
                                                                                     Mighty Hike                                                             views across the river, hills and       Full details of the start and finish
                                                                                                                                                             valleys you’ll love this challenging    points can be found on our website.

                                                                                     26.4
                                                                                     Distance:
                                                                                                                                                             and beautiful trail through one of
                                                                                                                                                             England’s most visited Area’s of        How it works
                                                                                                                      miles                                  Outstanding Natural Beauty.             The event is fully supported with a
                                                                                                                                                                                                     full buffet lunch stop at half way and
                                                                                     Approximate elevation gain:                                             Getting prepared                        regular refuelling stops along the

                                                                                     3,588 feet
                                                                                                                                                             The Wye Valley Mighty Hike will see     route with drinks and snacks. Your
                                                                                                                                                             you walking over challenging terrain    bags will be transported to the finish
                                                                                                                                                             and includes some testing climbs        line and there are toilet facilities at the
                                                                                                                                                             and descents throughout. This plan      start and all the pit-stops. This is a
                                                                                                                                                             is designed to prepare you for the      challenging event and whilst it is very
                                                                                                                                                             challenges you’ll face.                 achievable the distance and terrain
                               Monmouth           25                      20                                                                                                                         should be respected and will require
                                                          FINISH
                                                                                                                                                                                                     you to train!
                                                                               Coleford
                               A40

                                                                          Newland

                                                                 15

                                                  HALFWAY                                                       A48
                                                                                                                                                               ELEVATION PROFILE
                                         Llandogo
        A449

                                                            10                                                                                                 984FT
                                            Brockweir

                                                 Tintern                                  KEY    WYE VALLEY MIGHTY HIKE                                        656FT

                                                                      5                          MIGHTY HIKE ROUTE *            ROAD

                                                                                            5    MILE MARKER                    TOWNS & VILLAGES               328FT

                                                                                                 LUNCH AT MILE 14.9             WYE VALLEY AONB
                                               START
                                                                                                 PIT STOPS                      RIVERS                           0FT
                                                                  Tutshill
                                            Chepstow                                                                                                                                    5       10         15              20              25

*   The map route above is approximate. If any small changes are made due to health and safety reasons these will be communicated in the morning briefing.
HEroes we train - Mighty Hike training plan: Wye Valley - Macmillan Cancer Support
Macmillan Cancer Support                                        Mighty Hike training plan: Wye Valley                                           The training                 About the hike                                                10

About the half marathon hike
                                                                                                                                                             The location                           The route
                                                                                     Wye Valley                                                              From the historic Chepstow Castle      The route covers approximately 14
                                                                                                                                                             and Tintern Abbey to the stunning      miles from Chepstow Racecourse in
                                                                                     Mighty Hike                                                             views across the river, hills and      Chepstow and finishing at St Briavels
                                                                                                                                                             valleys you’ll love this challenging   Playing Field. Full details of the start
                                                                                                                                                             and beautiful trail through one of     and finish points can be found on

                                                                                     14.4
                                                                                     Distance:

                                                                                                                                                             England’s most visited Area’s of       our website.
                                                                                                                      miles                                  Outstanding Natural Beauty.
                                                                                                                                                                                                    How it works
                                                                                     Approximate elevation gain:                                             Getting prepared                       The event is fully supported with a

                                                                                     2,143
                                                                                                                                                             The Wye Valley Mighty Hike will see    refueling stop along the route with
                                                                                                                                                             you walking over challenging terrain   drinks and snacks, and lunch at the
                                                                                                                            feet                             and includes some testing climbs       finish. Your bags will be transported
                                                                                                                                                             and descents throughout. This plan     to the finish line and there are toilet
                                                                                                                                                             is designed to prepare you for the     facilities at the start, finish and pit-
                                                                                                                                                             challenges you’ll face.                stop. This is a challenging event and
                               Monmouth
                                                                                                                                                                                                    whilst it is achievable the distance
                                                                                                                                                                                                    and terrain should be respected and
                                                                               Coleford
                               A40
                                                                                                                                                                                                    will require you to train!
                                                                          Newland

                                                                     FINISH                                                                                    ELEVATION PROFILE

                                                                                                                A48

                                         Llandogo
        A449

                                                                                                                                                               984FT
                                                           10
                                            Brockweir
                                                                                                                                                               656FT
                                                 Tintern                                  KEY    WYE VALLEY MIGHTY HIKE

                                                                      5                          MIGHTY HIKE ROUTE *            ROAD
                                                                                                                                                               328FT
                                                                                            5    MILE MARKER                    TOWNS & VILLAGES

                                                                                                 PIT STOP                       WYE VALLEY AONB
                                               START                                                                                                            0FT
                                                                                                 LUNCH AT END                   RIVERS
                                                                Tutshill
                                            Chepstow                                                                                                                                          5                    10
*   The map route above is approximate. If any small changes are made due to health and safety reasons these will be communicated in the morning briefing.
Macmillan Cancer Support                     Mighty Hike training plan: Wye Valley                     The training                    Glossary                                                                                   11

glossary
Here you will find a glossary of the terms used in our training plans.

Using the plans
Our training plans are structured as follows:

                                      The type of session you’ll be completing today

          Easy hike                   The colour shows the main intensity you’ll work today
            30 mins hike
          at an easy pace
                                      This section gives you details of the session’s volume and effort

                                      Core training using our Trekking Guide

                                      Stretching using our Trekking Guide

What the main intensities/colours mean:

        Fartlek hikes                        Cross training                          Hilly hikes                              Brisk hikes                     Easy / long hikes                             Rest
     On these days we want you           Swimming, running, elliptical       These days include specific                On these days we ask you to          These days include specific         Rest is critical to adaptation
    to include a mix of short and       training, rowing etc etc can be     efforts up hill to build strength          include blocks of effort to raise    efforts up hill to build strength   and progression, you might be
  long faster efforts up and down       used to give you a great fitness     and endurance and get your               your heart rate a little. Target an    and endurance and get your         completing core or stretching
   hill as you feel during the hike                  boost.                     prepared for the route.                 effort where you could speak            prepared for the route.             on these days though!
    using landmarks as targets.                                                                                            only 5-6 words at a time
Macmillan Cancer Support                    Mighty Hike training plan: Wye Valley                    The training                  Wye Valley training plan / 1                                                        12

Wye Valley training plan / 1
   Week            Monday                      Tuesday                 Wednesday                   Thursday                     Friday                  Saturday                   Sunday              Weekly positives:

                      Rest                    Brisk hike               Rest + core                  Hilly hike                   Rest               Cross training               Long hike
                  Rest is vital to          30-40 mins walk to          Where you see a        10 mins steady walking                               Optional cross training   Easy walk 100 mins off
                 progression and          include 3 x 5 mins brisk     pink dot consider        + 8 x 90 secs brisk up                              (swim, run, bike, cross      road if possible.
              adaptation. The yellow         effort, 2 mins easy      undertaking the core       hill efforts with easy                             trainer, rowing) – easy
     1         dot is a reminder to            effort recovery.      exercises in our guide.    walk back recovery +                                        30 mins.
              complete the stretches                                                           10 mins stead walking.
                 from our guide.

                      Rest                    Brisk hike               Rest + core                  Hilly hike                   Rest               Cross training               Long hike
                                            30-40 mins walk to                                 10 mins steady walking                               Optional cross training   Easy 1 hour 50 mins -
                                          include 5 x 4 mins brisk                             + 3 x 7 mins brisk effort                               – easy 30 mins.         2 hours off road if
     2                                      effort, 90 secs easy                               repeating up and down                                                                possible.
                                                  recovery.                                    a 60 secs stretch of hill
                                                                                                 with 90 secs rest +
                                                                                               10 mins steady walking

                      Rest                    Brisk hike               Rest + core                  Hilly hike                   Rest               Cross training               Long hike
              Stretching well the day     45 mins walk to include                              10 mins steady walking       Notice how you feel     Optional cross training   Easy 2 hours 15 mins
               after your long hikes      5 x 5 mins brisk effort,                              + 12 x 90 secs brisk         on your rest days,      – easy 30-40 mins.       - 2 hours 30 mins off
     3        will help you feel better     90s easy recovery.                                 up hill efforts with easy      are there small                                    road if possible.
               as you move through                                                              walk back recovery +         changes you can
                  the week ahead!                                                              10 mins stead walking.      make to improve your
                                                                                                                                 recovery?

                      Rest                    Brisk hike               Rest + core                  Hilly hike                   Rest               Cross training               Long hike
                Remember to note          45 mins walk to include                              10 mins steady walking                               Optional cross training    Easy 2 hours 50 off
                down the positives        5 x 5 mins brisk effort,                               + 3 x 10 mins brisk                                 – easy 30-40 mins.         road if possible.
     4          at the end of each          60 secs easy effort                                effort repeating up and
                  training week.                 recovery.                                     down a 60 secs stretch
                                                                                                  of hill with 90 secs
                                                                                                rest + 10 mins steady
                                                                                                         walking
Macmillan Cancer Support                 Mighty Hike training plan: Wye Valley                    The training          Wye Valley training plan / 2                                                        13

Wye Valley training plan / 2
   Week           Monday                    Tuesday                 Wednesday                   Thursday               Friday                Saturday                   Sunday              Weekly positives:

                     Rest                  Easy hike                Rest + core                 Brisk hike             Rest              Cross training               Long hike
              Get into a good habit    50-60 mins easy walk                                 40 mins walk to include                      Optional cross training    Easy 1 hour 45 mins
               of regular stretching    at a conversational                                 3 x 5 mins brisk effort,                      – easy 30-40 mins.        off road if possible.
     5        check out our training           effort.                                      90 secs easy recovery.
                      guide!

                     Rest                  Brisk hike               Rest + core                 Hilly hike             Rest              Cross training               Long hike
                                         50-60 mins walk to       Check out the training    10 mins steady walking                       Optional cross training   Easy 3 hours 15 mins -
                                       include 6 x 5 mins brisk    guide for our top tips   + 8 x 2-3 mins brisk up                       – easy 30-40 mins.        3 hours 30 mins off
     6                                   effort, 90 secs easy     on getting better sleep    and down hill efforts                                                         road.
                                               recovery.           and recovering well.      with easy walk back
                                                                                              recovery + 10 mins
                                                                                                steady walking.

                     Rest                  Brisk hike               Rest + core              Cross training            Rest                Fartlek hike               Long hike
                                         50-60 mins walk to                                 Cross training 45-60                             30-45 mins hilly      Easy 3 hours 45 mins
     7                                   include 3 x 10 mins                                mins at an easy effort.                        ‘fartlek’ walk using     easy and off road.
                                        brisk effort, 120 secs                                                                                  landmarks.
                                            easy recovery.

                     Rest                  Brisk hike               Rest + core              Cross training            Rest                Fartlek hike               Long hike
                                          50-70 mins walk to                                Cross training 45-60                             40-50 mins hilly       4 hours - 4 hours 15
     8                                 include 4 x 8 mins brisk                             mins at an easy effort.                        ‘fartlek’ walk using        mins off road.
                                         effort, 90 secs easy                                                                                   landmarks.
                                               recovery.
Macmillan Cancer Support                     Mighty Hike training plan: Wye Valley         The training         Wye Valley training plan / 3                                                            14

Wye Valley training plan / 3
   Week             Monday                      Tuesday                Wednesday         Thursday              Friday                Saturday                     Sunday                Weekly positives:

                       Rest                    Brisk hike              Rest + core   Cross training            Rest                Fartlek hike                 Long hike
                                           40 mins ‘out and back’                    Cross training 45-60                            40-50 mins hilly          4 hours 30 mins -
                                           walk – walk out for 20                    mins at an easy effort.                       ‘fartlek’ walk using      4 hours 45 mins walk
     9                                     minutes, turn and get                                                                        landmarks.            with the final 60-90
                                            back to the start 2-3                                                                                            mins to include brisk
                                            mins quicker over an                                                                                                 up hill efforts.
                                             undulating route.

                       Rest                    Brisk hike              Rest + core   Cross training            Rest                 Easy walk                   Long hike
              This is a slightly lighter   50 mins walk to include                   Cross training 40 mins                      30-40 mins easy walk.         2 hours 15 mins
               week to allow more          4 x 5 mins brisk effort,                    at an easy effort.                                                          all easy.
    10           adaptation to the         90 secs easy recovery
                      training.

                       Rest                    Brisk hike              Rest + core   Cross training            Rest                Fartlek hike                 Long hike
                Now we are in our          50 mins ‘out and back’                    Cross training 45-60                         45-60 mins ‘fartlek’      23-26km off road walk
               peak training weeks          walk – walk out for 25                   mins at an easy effort.                     walk using landmarks.      with 3 x 4km at a brisk
              work to make sure your       mins, turn and get back                                                                                          effort over a undulating
    11        nutrition and snacking        to the start 2-3 mins                                                                                            route. Include the first
                between meals is                   quicker.                                                                                                   set of 4k at the start
                      spot on!                                                                                                                              and the final 2 towards
                                                                                                                                                                     the end.

                       Rest                    Brisk hike              Rest + core   Cross training            Rest                Fartlek hike                 Long hike
               Look back on all your        60 mins with the final                   Cross training 45-60                         60 mins hilly ‘fartlek’   27-30km off road walk
               positives to see how        25 mins at a brisk effort                 mins at an easy effort.                     walk using landmarks.       to include 2 x 5k at a
    12          far you have come!          over and undulating                                                                                               brisk effort over an
                                                   route.                                                                                                    undulating route with
                                                                                                                                                            some sharp hills. Aim
                                                                                                                                                             to include the hills at
                                                                                                                                                            start and finish of hike.
Macmillan Cancer Support                   Mighty Hike training plan: Wye Valley        The training        Wye Valley training plan / 4                                                    15

Wye Valley training plan / 4
   Week            Monday                     Tuesday               Wednesday         Thursday             Friday               Saturday                 Sunday             Weekly positives:

                      Rest                   Brisk hike             Rest + core    Cross training          Rest                Fartlek hike             Long hike
                                          Progression walk of                        50-60 mins easy                         60 mins ‘fartlek’ walk    5 hour easy walk
    13                                       30 mins easy,                            cross training.                          using landmarks.       allowing breaks for
                                            30 mins brisk.                                                                                            food and rest every
                                                                                                                                                          90-105 mins.

                      Rest                   Brisk hike             Rest + core    Cross training          Rest                Fartlek hike             Long hike
               In the final two weeks    45 mins walk to include                     30-40 mins easy                         40 mins ‘fartlek’ walk   90-100 mins easy
                   you will see your     4 x 5 mins brisk effort,                     cross training.                          using landmarks.         relaxed walk.
                 training cut back a     90 secs easy recovery.
    14        little to ensure you are
                feeling recovered for
                      event day!

                      Rest                   Brisk hike             Rest + core       Easy walk            Rest               Mighty Hike!                  Rest
               Look back on all your       30-40 mins walk to                      15-20 mins easy walk.                         Wye Valley
    15         positives to see how      include 3 x 5 mins brisk                                                               Mighty Hike –
                far you have come!         effort, 90 secs easy                                                                  Good Luck!
                                                 recovery.
Macmillan Cancer Support           Mighty Hike training plan: Wye Valley   Strong and injury free   16

Bei, diagnosed with colorectal cancer
Macmillan Cancer Support   Mighty Hike training plan: Wye Valley   Strong and injury free   Stretching tips   17

stretching tips
Here are some tips for the stretches in this section:

	Stretch both legs and repeat 2-3 times if certain muscle
  groups seem particularly tight.

	Hold stretch for 40-45 secs each time and complete them
  after all forms of exercise.

	Never stretch cold muscles.

	A good stretching routine will help to restore the muscle
  balance and allow you to be more flexible.

	Consider investing in an ‘MOT’ with a sport physiotherapist
  or some sports massage which can help manage the build
  up in tightness that will occur in your training.

	A ‘foam roller’ can be used to supplement your stretching
  on a day to day basis to massage sore muscles.
Macmillan Cancer Support                    Mighty Hike training plan: Wye Valley                 Strong and injury free                Key stretches                                                                     18

key stretchES
Glutes
Sit with one leg out straight. Cross the other leg
                                                       Hamstring (origin)
                                                       Lay on back. Pull one leg up to chest and hug with
                                                                                                             Hamstring (belly)
                                                                                                             Lay on back. Keep one leg on the ground. Raise
                                                                                                                                                                     Lower back
                                                                                                                                                                     Lay on back. Bring one leg up to chest and rotate
over, keeping knee bent. To feel stretch in backside   both arms. Keep one leg straight on floor keeping     other leg holding the back of the calf. Bring up to     to lower knee to floor using opposite arm as a
hug bent knee into chest. Keep back straight.          ankle flexed.                                         feel the stretch in the middle of the hamstring.        weight. Keep one leg straight and both shoulders
                                                                                                                                                                     on floor. Other arm should be straight out at
                                                                                                                                                                     shoulder level.

Quads                                                  Hip flexors                                           Calf (gastrocnemius)                                    Calf (soleus)
Grasp the top of the ankle with the same side hand     Kneel on one with a 90 degree angle at both knees.    Stand with feet shoulder width apart. Take one foot     Repeat position of the gastrocnemius stretch but
and bring heel to backside. Hips should be pushed      Push hips down and forwards until a stretch is felt   forward and keep feet parallel. Maintain the arch       this time bend back leg to take stretch into lower
forward.                                               at the front of the hip.                              in the forward foot by pressing down with the toes      calf above Achilles.
                                                                                                             to stop foot rolling in. Straighten back leg and feel
                                                                                                             stretch in top area of the calf
Macmillan Cancer Support                        Mighty Hike training plan: Wye Valley                   Strong and injury free                  Conditioning                                                                       19

conditioning
Finger crusher                                              Back extension                                         Plank                                                       Side plank
Get into a sit-up position. Find the natural arch in        From a prone position with your toes on the ground     Lift your body up with your weight on your elbows           Make a right angle with your supporting arm, your
your back and place your hands under the arch.              and fingers on temples raise your chest off the        and toes. Keep a straight line from the neck down           feet together and your stomach strong. Rise up,
Engage your lower abs and pelvic floor and push             ground by engaging your lower back muscles. After      through the legs to your ankles, engage all your            making sure you squeeze your glutes and push
your spine down onto your hands, trying to crush            a few secs relaxed back to the ground and repeat       core muscles by sucking your belly button up to the         your pelvis through. Hold it for 30-60 seconds.
your fingers into the ground. Hold this for 45-60           for 45-60 seconds.                                     ceiling. Keep your chest over your elbows. Hold for
secs per set.                                                                                                      30-60 secs.                                                 The next level: Lift your free arm into the air, keep
                                                            The next level: Extending your arms out in front of                                                                your side really strong, and don’t let your middle sag.
The next level: Do small alternate leg lifts, while still   you with add a greater lever angle and make this       The next level: Add in small alternate leg lifts. If this
keeping even pressure on your hands or extending            exercise more challenging.                             is too hard to begin with, you can avoid lower back
in to ‘bicycle’ movement in and out with your legs.                                                                pain by doing this with your knees on the ground.

Bridge                                                      Single leg squat
From a sit up position raise your hips up so your           Stand on one leg, engage your glute on your
body forms a straight line from shoulder to hips            standing leg, keep your hips facing forward and
to knees. Hold this position for 45-60 secs by              aligned with your knee and toe. Send your hips
squeezing your glutes and your lower abdominal              backwards whilst bending at the knee. You don’t
muscles.                                                    want your knee to roll inwards, so go down as far
                                                            as you can without that happening before moving
The next level: From a ‘bridge’ position straighten         back to a tall standing position. Repeat 8-15 times.
one leg at a time aiming to not let your hips ‘sag’ as
you do so.                                                  The next level: You can use a Swiss ball or use a
                                                            ‘wobble board’ under your foot.
Macmillan Cancer Support               Mighty Hike training plan: Wye Valley              Strong and injury free          Cross training                                                             20

cross training
               What it’s all about...                                                                              Keep it specific
               The strength exercises we have shown you in this guide are one form of cross                        Whilst cross training can add masses of value and variety to your weekly
               training. The others are non-hiking cardiovascular training such as swimming,                       training, make sure you remember your goal – hiking 26 miles. At the end of
               cycling and gym exercises. These exercise the heart and will keep you                               your block of cross training you need to have the strength and fitness to hike.
               aerobically fit. Your heart doesn’t know the difference between going for a walk                    The minute your conditioning or cross training is getting so hard that it’s leaving
               or cross training, so it just works as hard as you ask it to. You can really boost                  you too tired to complete your long hikes, then it’s lost the benefit. It is there to
               your fitness with the additional cross training in your plan.                                       support your hikes, not replace them.

               Get checked out                                                                                     Gym classes
               If you’re injured firstly consult a doctor or physiotherapist before embarking on                   Many of you will be members (or could soon be members!) of a gym or attend
               your cross training. If they say you are able, still follow your training plan but                  local fitness classes. These are great for giving you a motivating environment
               use cross training instead. Don’t lose that hard-earned fitness – if you can do                     to keep going with your training plan. Remember the key rules here too
               it safely and pain free then maintain your fitness with cross training. If you can                  though – don’t leave your classes too tired. Pilates and yoga are a great
               see a sports physio or injury expert they will also offer rehab exercises and                       option to add into your training mix.
               training advice to go alongside.

               Heart rate
               If you want to get serious with your cross training you may wish to invest in a
               heart rate monitor which will help you train in the correct effort zones and allow
               you to keep track of your developing fitness as you progress. Over time you
               should feel you’re able to better control sudden increases in heart rate when
               you hike at a similar speed.
Macmillan Cancer Support                     Mighty Hike training plan: Wye Valley                    Energy and nutrition                   Nutrition and recovery                                                             21

                                      nutrition
                                      and recoveRy
Balance the triangle                  Protein rich, carbohydrate            Hydration                            Never hungry, never overfull            Micro-nutrients                        Time it right
Nutrition is one of key elements      clever                                Aim to drink 2-3 litres of fluid a   Split those big main meals into         Vitamins and minerals will             After your long hike make sure
of our training triangle. Without     Carbohydrate is critical to           day, sipping regularly on water      5-6 smaller meals, with mid             deplete more quickly as you            you refuel well within 60-mins of
getting the basics right you will     fuelling your training effectively.   or even water with electrolyte       morning and mid-afternoon               train harder so your demands           finishing. Take on plenty of fluids
struggle to have the energy to        Take on high quality, ‘slow           tablets (e.g. High5 Zero). Avoid     snacks to ensure blood sugar            will go up. Iron, vitamins D, B12,     and have a balanced meal with
train well or the nutrients to heal   release’ complex carbohydrates        drinking caffeine with your main     levels are balanced.                    C, magnesium and calcium are           plenty of protein and healthy
and adapt to the training you         including plenty of oatcakes,         meals as this can limit some of                                              just some of the basic ones            carbohydrates.
have completed. It’s a huge area      sweet potatoes and whole              your nutrient absorption, and                                                to be aware of. Increase your
with ever developing science          grains. Protein provides the          late at night which will impact on                                           nutrient density by eating as
and research so here we cover         essential nutrients you need to       your sleep. As your peak weeks                                               broad a range of foods as you
just the basic tips to keep you       heal damaged muscle fibres and        of training kick in you may wish                                             can, plenty of variety in your fruit
hiking strongly!                      tissues from lean meats, fish,        to monitor alcohol consumption                                               and vegetables is a great place
                                      nuts, sprouting seeds and tofu.       which can have a big impact on                                               to start!
                                                                            your recovery.

Ignore the myths                      Avoid the terrible toos               Monitor your health                  Get to bed                              Know when to back off                  Mighty Hike day
There are a lot of myths              Building your training up too         As you increase your training        Sleep is vital to adapting to           If you are regularly tired no          When you wake up you’ll need
and scare stories out there           fast, too soon and doing too          your body and your energy            training and getting fitter.            matter how much sleep you are          to make sure you have a good
surrounding nutrition. No athlete     much training too hard is a sure      demands will change. Your            Regularly getting 4, 5 or 6 hours       getting, feel your nutrition is        breakfast to give yourself lots of
should ever look to eliminate         fire way to pick up niggles and       diet will need to change and         sleep a night will limit your ability   good but still lack energy, are        energy. Then for the rest of the
whole food groups unless              gradually lose the motivation         adapt with this. Become good         to achieve deep sleep, release          struggling to improve or even          day we’ve got you covered, with
recommended to do so by a             to get up and train. Stick to the     a monitoring your energy levels      growth hormones and will affect         going backwards despite doing          regular pit-stops and a sit-down
qualified dietician, nutritionist     plan, be patient and don’t panic      and notice any sustained             cortisol and stress levels.             more and start to lose motivation      buffet lunch whilst you rest those
or doctor. Avoid the advice           or back fill training if you have     increase in fatigue or tiredness     Get into a good pattern at night,       to get out and train, you might be     feet. But you can always sneak
of unqualified bloggers and if        started late or had some time off.    over several days. Keep a            avoid digital screens in the            over training. Listen to your body     your favourite snack or sweet
you want to explore your own                                                training diary and note down         final hour before bed and limit         and be prepared to back off and        treat into your bag for a little
nutrition in depth, seek a fully                                            those sessions that felt fantastic   caffeine and alcohol late at            take an extra rest day and adapt       pick-me-up!
qualified professional.                                                     what you ate and drank so you        night.                                  your plan if needed. Consistency
                                                                            can repeat this in the future!                                               is vital!
Macmillan Cancer Support                          Mighty Hike training plan: Wye Valley   Contact            22

Contact
We’re here for you
For support, information or if you just want to chat,
call us free on 0300 100 0200 (Monday to Friday, 9am–5pm)
or visit macmillan.org.uk/mightyhikes

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                 Macmillan.org.uk

Macmillan Cancer Support, registered charity in England and Wales (261017),
Scotland (SC039907) and the Isle of Man (604). Also operating in Northern Ireland.
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