We R In ERo s - Mighty Hike training plan: Jurassic Coast In partnership with - Macmillan Cancer ...

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We R In ERo s - Mighty Hike training plan: Jurassic Coast In partnership with - Macmillan Cancer ...
we RIn ERos

Mighty Hike training plan:   In partnership with

Jurassic Coast
May 2019
We R In ERo s - Mighty Hike training plan: Jurassic Coast In partnership with - Macmillan Cancer ...
Macmillan Cancer Support   Mighty Hike training plan: Jurassic Coast   Getting started   2

             geTn StaTd
We R In ERo s - Mighty Hike training plan: Jurassic Coast In partnership with - Macmillan Cancer ...
Macmillan Cancer Support              Mighty Hike training plan: Jurassic Coast            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.
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Macmillan Cancer Support             Mighty Hike training plan: Jurassic Coast         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.
We R In ERo s - Mighty Hike training plan: Jurassic Coast In partnership with - Macmillan Cancer ...
Macmillan Cancer Support        Mighty Hike training plan: Jurassic Coast   Getting started        Choose the right kit                                         5

ChOo ThE iGh 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 26 miles with            Your socks are just as important as your shoes. Look for padded and
blisters is not the experience we want you to have. Wearing the correct            breathable socks made with wicking material and make sure they go
shoes will make sure your feet stay comfortable and will also play a huge          higher than the top of your boots.
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’. Walking in            Using walking poles is completely optional. If you feel that you could use
shoes that are too small is the biggest cause of blisters. And remember            some extra support, particularly over uneven terrain or on steep ascents
that new shoes need to be worn-in, which is the best motivation to get             or descents, then go to your nearest outdoor shop to seek advice. If you
out and do some training.                                                          experience joint or muscle pain then your doctor or physiotherapist may
                                                                                   advise using them.
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Macmillan Cancer Support         Mighty Hike training plan: Jurassic Coast   Getting started      Other essentials                                            6

otR EseNtAS
               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
               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, 3 hours or more outside
               warm in cold weather, and you can remove one by one as                          can increase your risk of skin damage.
               you heat up.

               Water                                                                           Download full kit-list
               For your Mighty Hike you must bring a bottle or camel pack                      You can download a full kit-list from our website:
               which can contain at least 2 litres of water, and the same                      macmillan.org.uk/mightyhikes
               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.
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Macmillan Cancer Support   Mighty Hike training plan: Jurassic Coast   The training         7

                                                                                      tHE
                                                                             TrAiNg
We R In ERo s - Mighty Hike training plan: Jurassic Coast In partnership with - Macmillan Cancer ...
Macmillan Cancer Support             Mighty Hike training plan: Jurassic Coast             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
                                                                                                     the plan where you left off and be
                                                                                                     patient.
We R In ERo s - Mighty Hike training plan: Jurassic Coast In partnership with - Macmillan Cancer ...
Macmillan Cancer Support                                        Mighty Hike training plan: Jurassic Coast                                             The training                 About the hike                                                  9

About the hike
                                                                                                                                                              The location                               The route
                                                                                     Jurassic Coast                                                           The Jurassic Coast Mighty Hike takes       The route covers approximately
                                                                                                                                                              place on the stunning Dorset Coast         26 miles between Lodmoor Country
                                                                                     Mighty Hike                                                              along the UK’s first natural World         Park, Weymouth and Norden Farm,
                                                                                                                                                              Heritage Site. With stunning coastal       Wareham. Full details of the start
                                                                                     Distance:
                                                                                                                                                              views and trails including famous          and finish points can be found on our

                                                                                     26 miles                                                                 sites such as Durdle Door and
                                                                                                                                                              Lulworth Cove this is a stunning, and
                                                                                                                                                              challenging location to hike.
                                                                                                                                                                                                         website.

                                                                                       Approximate elevation gain:                                                                                       How it works

                                                                                     2,996 feet
                                                                                                                                                              Getting prepared                           The event is fully supported with a
                                                                                                                                                              The Jurassic Coast Mighty Hike             full buffet lunch stop at half way and
                                                                                                                                                              sees you walking on trails that can        regular refuelling stops along the
                                                                                                                                                              be muddy and rocky at times. There         route with drinks and snacks. Your
                                                                                                                                                              are plenty of hills and the best way to    bags will be transported to the finish
                Dorchester                                                                                                                 POOLE HARBO
                                                                                                                                                         UR   be prepared is to include all of these     line and there are toilet facilities at the
       A35
                                                                                                            Sandford
                                                                                                                                                              elements within your training. You’ll      start and all the pit-stops. This is a
                                                                                               East                                                           notice as the weeks go by we include       challenging event and whilst it is very
       A354                                                                                    Stoke                        Wareham
                                                                                                                                                              more hills within your long weekend        achievable the distance and terrain
                                                                                Coombe
                                                                                 Keys
                                                                                                             20
                                                                                                                                                              hikes.                                     should be respected and will require
                                                                                                                           East
                                                                                                                           Creech
                                                                                                                                                                                                         you to train!
                              Osmington                                           15      East                                              FINISH
                                Mills                                                   Lulworth
                                                                HALFWAY                                                               25       Corfe           ELEVATION PROFILE
    START                                5                            10                                                                       Castle
                                                                                   West Lulworth
                                                                                                             Kimmeridge
     Weymouth                                                                                                                                                  656FT

                                                                                                                                                               492FT
                                                 KEY    JURASSIC COAST MIGHTY HIKE

                                                        MIGHTY HIKE ROUTE *            ROAD                                                                    328FT

                                                  5     MILE MARKER                    TOWNS & VILLAGES
                                                                                                                                                               164FT
                                                        LUNCH AT MILE 9.8              DORSET AONB
                 Isle of
                 Portland                               PIT STOPS                      ENGLISH CHANNEL                                                           0FT

                                                                                                                                                                                       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.
We R In ERo s - Mighty Hike training plan: Jurassic Coast In partnership with - Macmillan Cancer ...
Macmillan Cancer Support                     Mighty Hike training plan: Jurassic Coast                      The training                   Glossary                                                                              10

goSsY
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

                                      Stretching using our Trekking Guide

                                      Core training 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: Jurassic Coast                      The training                 Jurassic Coast training plan / 1                                               11

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

                      Rest                    Brisk hike               Rest + core                  Hilly hike                   Rest               Cross training              Long hike
                                          30 mins walk to include                              10 mins steady walking                              Optional cross training    Easy 1 hour 45 mins
                                          5 x 4 mins brisk effort,                              + 10 x 90 secs brisk                                  – easy 30 mins.         off road if possible.
     2                                      90 secs easy effort                                up hill efforts with easy
                                                 recovery.                                       walk back recovery
                                                                                                  + 10 mins steady
                                                                                                        walking.

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

                      Rest                    Brisk hike               Rest + core                  Hilly hike                   Rest               Cross training              Long hike
                Remember to note          40 mins walk to include                              10 mins steady walking                              Optional cross training     Easy 2 hours 20 -
                down the positives        5 x 5 mins brisk effort,                             + 6-8 x 2 mins brisk up                              – easy 30-40 mins.        2 hours 30 mins off
     4          at the end of each          60 secs easy effort                                 hill efforts with easy                                                          road if possible.
                  training week.                 recovery.                                       walk back recovery
                                                                                                  + 10 mins steady
                                                                                                        walking.
Macmillan Cancer Support                 Mighty Hike training plan: Jurassic Coast                     The training        Jurassic Coast training plan / 2                                                12

Jurassic Coast 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    45-60 mins easy walk                                 40 mins walk to include                    Optional cross training      Easy 1 hour 30 -
               of regular stretching    at a conversational                                 3 x 5 mins brisk effort,                    – easy 30-40 mins.       1 hour 45 mins off road
     5        check out our training           effort.                                      90 secs easy recovery.                                                     if possible.
                      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 2 hour 45 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 off road.
     6                                   effort, 90 secs easy     on getting better sleep    and down hill efforts
                                               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 hour 30 mins
     7                                   include 3 x 10 mins                                mins at an easy effort.                      ‘fartlek’ walk using          off road.
                                        brisk effort, 120 secs                                                                                landmarks.
                                            easy recovery.

                     Rest                  Brisk hike               Rest + core              Cross training            Rest               Fartlek hike               Long hike
                                         50-60 mins walk to                                 Cross training 45-60                           40-50 mins hilly        3 hours 45 mins -
     8                                 include 4 x 8 mins brisk                             mins at an easy effort.                      ‘fartlek’ walk using    4 hours mins off road.
                                         effort, 90 secs easy                                                                                 landmarks.
                                               recovery.
Macmillan Cancer Support                    Mighty Hike training plan: Jurassic Coast             The training        Jurassic Coast training plan / 3                                                  13

Jurassic Coast 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 - 4 hours 15
                                           walk – walk out for 20                       mins at an easy effort.                     ‘fartlek’ walk using     mins walk with the final
     9                                     minutes, turn and get                                                                         landmarks.          60-90 mins to include
                                            back to the start 2-3                                                                                             brisk up hill efforts.
                                            mins quicker over an
                                             undulating route.

                       Rest                    Brisk hike             Rest + core       Cross training            Rest                Easy walk                  Long hike
              This is a slightly lighter   40 mins walk to include                      Cross training 40 mins                    30-40 mins easy walk.         2 hours all easy.
               week to allow more          4 x 5 mins brisk effort,                       at an easy effort.
    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’      20-22km off road walk
               peak training weeks         walk – walk out for 25                       mins at an easy effort.                   walk using landmarks.      with 3 x 3km at a brisk
              work to make sure your       minutes, turn and get                                                                                             effort over a undulating
    11        nutrition and snacking        back to the start 2-3                                                                                                      route
                between meals is            mins quicker over an
                      spot on!               undulating route.

                       Rest                    Brisk hike             Rest + core       Cross training            Rest               Fartlek hike                Long hike
               Look back on all your        45-60 mins with the                         Cross training 45-60                       60 mins hilly ‘fartlek’   22-25km off road walk
    12         positives to see how          final 25 mins at a                         mins at an easy effort.                   walk using landmarks.       to include 10km at a
                far you have come!          brisk effort over an                                                                                               brisk effort over an
                                             undulating route.                                                                                                undulating route with
                                                                                                                                                                some sharp hills.
Macmillan Cancer Support                   Mighty Hike training plan: Jurassic Coast             The training       Jurassic Coast training plan / 4                                              14

Jurassic Coast 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   4 - 5 hour easy walk.
    13                                       30 mins easy,                                cross training.                       using landmarks over a
                                            30 mins brisk.                                                                             hilly route.

                      Rest                   Brisk hike             Rest + core        Cross training           Rest               Fartlek hike             Long hike
               In the final two weeks    40 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.                        Jurassic Coast
    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: Jurassic Coast   Strong and injury free   15

  strong &
inRY
   fEe
Macmillan Cancer Support    Mighty Hike training plan: Jurassic Coast   Strong and injury free   Stretching tips   16

sRetHn TIp
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: Jurassic Coast                 Strong and injury free                 Key stretches                                                                17

ke TrEChS
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: Jurassic Coast                    Strong and injury free                  Conditioning                                                                   18

coDtIoNg
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: Jurassic Coast              Strong and injury free              Cross training                                                         19

coSs RanIG
               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: Jurassic Coast   Energy and nutrition   20

                   enGY &
                   nuRtIo
Macmillan Cancer Support                     Mighty Hike training plan: Jurassic Coast                    Energy and nutrition                    Nutrition and recovery                                                       21

                                      nuRtIo
                                      and recvey
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: Jurassic Coast   Contact   22

                                                       contaCT
Macmillan Cancer Support                          Mighty Hike training plan: Jurassic Coast   Contact             23

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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