Training Hike - Boise Foothills Dry Creek Loop (Level II-III)

This will be the last long training hike before Grand Slam Weekend coming up May 2 and 3. We are going to practice managing a long day on the trail. Load up your backpacks, and come out ready to hike 13.5 miles with 2300 feet of elevation gain and loss.

The emphasis on this hike will be nutrition and pacing. The goal is to successfully complete the hike with nobody "bonking". To help everyone be successful we will practice specific strategies for keeping energy up on trail. (Note: The event photo was taken from a location about 12 or 15 miles from the closest trailhead. Not where we will be hiking, but just a reminder why we do this!)

I apologize for the long description, and I hope you take the time to read it. I feel like on-trail nutrition doesn't get as much attention as physical conditioning, but it is just as important. TL;DR - Rest, eat well, bring good trail snacks and lots of water. Be ready to eat and drink on the move.

Note that we will adhere to trail closures published by Ridge to Rivers, and an alternative location will be announced if necessary.

Goals

• Building conditioning for the backpacking season ahead
• Skills training will focus on strategies for trail nutrition for sustaining energy on a long hike
• Safety training will look at desert hiking topics: heat-related illness and rattlesnakes

Participation on this Hike Includes Preparation
Being successful on a long day on trail is a result of how you prepare your body in advance as much as how you treat it on trail. Everyone is encouraged to join in all of the steps below.

1. Rest - No big workout the day before and get a good night's sleep.
2. Carb loading - Add extra carbs into your diet in the 24-48 hours before the hike to ensure glycogen stores are topped off. My go-to is white rice, which I include as part of a meal as well as a snack (Rice and raisins with milk, sugar and cinnamon is a nice dessert the day before a big hike.)
3. Breakfast - I recommend 2-3 eggs, half or whole avocado, and whole grain toast or oatmeal. A mix of proteins, fats and carbs will set the stage for a successful day.
4. Trail Snacks - Bars alone won't cut it for a long day on trail. You can bring a couple bars, but bring something from each of the following:

• Pure sugar, such as Nerds Gummy Clusters (a top pick for me), other gummy candies, etc. Some people like pure honey.
• Nut-based snacks like GORP (Good Old Raisins and Peanuts) or nut clusters (Cashew Clusters from Costco are great)
• At least one piece of fresh fruit
• Something with protein and salt for our longer (lunch) break or breaks. I like having a break from the sweet bars, nuts, raisins and candy.
• Pockets, fanny packs and ziplocs or other containers as required so you can snack as you hike
• Hydration - Bring two or three liters of water (depending on temperature) and have at least two electrolyte tablets or packets.

Note: Be sure you can access your water without removing your pack on trail so you can stay hydrated and keep moving. Even though we will be snacking and hydrating as we hike, we will still be taking regular breaks.

Video on hiking nutrition: https://www.youtube.com/watch?v=iqgayipoNWA

What is a training hike?
A training hike is a planned, progressively challenging walk on trails or terrain that intentionally simulates the physical demands of an upcoming backpacking trip. Its purpose is to safely build endurance, strength, joint durability, and trail skills while carrying increasing pack weight under realistic conditions.

1. We will increase one to two variables per training hike: distance, elevation, or pack weight. If we are varying distances, we are considering round trip distance.
2. Training hikes will approximately match Idaho Hikers and Backpackers backpacking physical ability and difficulty levels.

** Key characteristics of training hikes:

1. Goal-oriented: matches the expected distance, elevation, and terrain of the target trip.
2. Progressive overload: distance, elevation gain, pace, and pack weight increase gradually
3. Pack practice: use the same shoes, socks, poles, and pack you’ll backpack with (highly recommend but we understand you may not have all items - bring as many as you have).
4. Conditioning focus: improves aerobic endurance, leg strength, and downhill resilience
5. Skill rehearsal: pacing, fueling, hydration, blister prevention, and foot care
6. Recovery aware: spaced to build adaptation while avoiding overuse

You will learn and practice at least one safety and one backpacking skill.

As you can see these are not just "hard" day hikes. These are well planned to get you ready for the backpacking season.
For this training hike:

• Please pack your backpack with a weight roughly equivalent to your pack weight, or 15-20% of your body weight. 15-20% of your body weight. E.g., if you are 150 lbs: 22-30 lbs. If you don't have all the backpacking gear, you can use water bottles, rice bags, books, etc.
• We will hike about ~ 14 miles and gain and lose about 2300 feet through ups and downs along the route.
• You can expect the pace to be moderate, with a pace of 2 - 2.5 mph on the flat, with a slower pace for steeper climbs. Because we will be focusing on sustained progress, breaks will be fairly structured. We will stop for 10 minutes after every 90 minutes of hiking, and will stop for a 30-40 minute lunchbreak as well. The reason we will plan our breaks like this? That is what we are going to learn about. A small sit pad would be a nice addition to your kit if you don’t want to sit in the dirt.
• It can be wet/windy this time of year in the park so bring a rain jacket & rain pants (alternatively a rain parka - Frogg Toggs makes a good but cheap one). If it is raining, the foothills trails will likely be closed, and we will move to an alternate location.
• Bring snacks/lunch/3 liters water and electrolytes.
• We will learn one Safety Skill – Expedition behavior. For our Backpacking skill, we will focus on nutrition on the trail.

The route is a loop with a large parking lot off Bogus Basin road, so no special logistics required.

Equipment:
* Trekking poles, sunglasses, sunscreen and anything else you might need on a backpacking trip to handle weather, injury, or anything else that might come up.
I understand that during my participation in this Outing, I may be exposed to risks and hazards, foreseen or unforeseen, which are inherent and cannot be eliminated without diminishing the Outing.
These inherent risks include, but are not limited to, the dangers of serious personal injury, property damage, and death (“Injuries and Damages”) from exposure to the hazards of travel, location, and weather.
I agree that the Organizer (s) has not tried to contradict or minimize my understanding of these risks. I know that Injuries and Damages can occur by natural causes or activities of other persons, animals, trip members, trip leaders or third parties, either as a result of negligence or because of other reasons. I understand that risks of such Injuries are involved in adventure travel such as this Outing and I accept that I must exercise extra care for my own person and for others around me in the face of such hazards.
I understand that on this Outing there may not be rescue or medical facilities or expertise necessary to deal with the Injuries to which I may be exposed.
To the fullest extent allowed by law, I agree to WAIVE, DISCHARGE CLAIMS, AND RELEASE FROM LIABILITY the Organizer from any and all liability on account of, or in any way resulting from Injuries and Damages, even if caused by the negligence of the Organizer or other participants in any way connected with this Outing. I further agree to HOLD HARMLESS the Organizer (s) from any claims, losses, Injuries and Damages caused by my own negligence while a participant on the Outing.
I understand and intend that this assumption of risk and release is binding upon my heirs, executors, administrators and assigns. I have read the Outing description and this Release of Liability in its entirety and I freely and voluntarily assume all risks of such Injuries and notwithstanding such risks, I agree to participate in the Outing. I have read, I understand, and I agree to this Release of Liability.