Tips and Tricks to Get in Shape for Hiking

Welcome To The Colorado Trail Trekking Program

The Colorado Trail Trekking Program treks allow you to hike 10-20 miles a day on The Colorado Trail while carrying only a daypack.  Your tent and personal gear are transported to the next campsite where crewmembers set up camp including; a kitchen tent, toilet tent and shower tent.  All meals are planned and cooked for you.

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We will pick you and your gear up on Sunday (prior to the first day of hiking) at one of the central locations as described below. We will transport the entire group (who signed up for that week) to Sunday night’s base camp (trailhead where the hike will begin on Monday).

The driving time in the van from the central meeting location to the first nights base camp (Sunday night) varies from one hour to two and a half hours depending on which section.

You are responsible to arrange your own transportation to and from the central meeting location. Some suggestions are offered below. Please call Dan & Emily at 970.726.0963 if you need some directions or the suggestions explained. We will be happy to answer any questions.

Everyone must meet at the central meeting location on Sunday at the specified time.

The exact time at which you must arrive on Sundays central location will be available on the website the end of April. (For approximate planning purposes, most of the meeting times have been after 1pm with the exceptions of sections 6 and 7 whereupon the meeting times have been around 11 am.)

No lunch is provided at the Sunday meeting location. Please bring your own lunch (or eat prior) for that day.

An evening meal is provided for Sunday (prior to the hike on Monday).

Sunday's Central Meeting Locations for each week section:

• Section 1 - Jefferson County: Jefferson Countey Community Center 
• Section 2 - Leadville: Colorado Mountain College
• Section 3 - Leadville: Colorado Mountain College
• Section 4 - Poncha Springs: Visitor's Center
• Section 5 - Southfork: Visitor's Center
• Section 6 - Durango: Colorado Mountain Expeditions
• Section 7 - Durango: Colorado Mountain Expeditions

Your vehicle (owned or rented) will remain at this central location for the duration of the week. Vehicles have been left at these locations in past years without theft or damage. We hope this trend will continue, but we cannot guarantee ultimate security since these parking locations are not in a totally secure environment. To be on the safe side, we recommend not leaving valuable items in the vehicle. You will be brought back to this central location as scheduled after the week’s trekking.

How Do I Get To The Various Meeting Locations?
You can drive your own vehicle, rent a car, or take a shuttle (shuttle available for sections 2, 3, 6 and 7).

Driving Time to the various meeting locations:

From Denver to:

• Leadville: 3.5 hours
• Poncha Springs: 3.5 hours (Salida Colorado is just ten minutes away)
• South Fork: 4.5 hours (Creede is an additional 30 minutes)
• Durango: 6.5 hours

From Colorado Springs to:

• Leadville: 2.5 hours
• Poncha Springs: 2 hours (Salida is just ten minutes away from Poncha Springs)
• South Fork: 3.5 hours (Creede is an additional 30 minutes)
• Durango: 5.5 hours

From Durango to:

• SouthFork (section 5): 2 hours

From Albuquerque N.M. to:

• SouthFork (section 5): 3 to 4 hours

What if I Live Outside the State of Colorado?
You need to arrive at least four days early to get acclimated to the higher altitude. If you do not arrive four days early, it will be most likely that you will get altitude sickness, which will prohibit you from hiking.

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Sample appetizers

• Griddled Polenta with Pesto and Tomato
• Cheese Quesadillas with Olives, Green Chiles and Green Onions

Sample side dish

• Edamame Salad
• Wild Rice Salad
• Creamy Parmesan and Spinach Orzo
• Ceci Bean Salad

Sample main dish

• Chicken Tenderloin with Cheddar Cheese, Sautéed Peppers, and Onions
• Pasta served with Rose Sauce and Ground Turkey and Sausage

Sample dessert

• Luscious Lemon Bars
• Double Chocolate Rum Cake

Advice for the Colorado Mountains

The following list is intended to help you understand the gear and supplies you will need for safety and comfort on the Colorado Trail.

MOUNTAIN WEATHER IS BE EXTREME!  BE PREPARED FOR COLD, WET WEATHER!
When packing, remember that it may be sweltering at your house, but the mountains will certainly be different!   Pack warm, fast-drying clothes.  Weather is something we cannot predict. Be prepared for all extremes; sunny and hot, or cold, wet, windy and stormy.

SPACE IS LIMITED ON THE TRUCKS
We need to fit a week’s worth of camp gear, food, water and personal belongings for eighteen people onto two trucks.  There is not an abundance of room for extra “stuff”. We want you to pack what you will need to be comfortable for the week but PLEASE only bring what you need.

You will be limited to TWO soft duffel bags (up to 35 lbs each) and your day pack.  Please don’t bring hard suitcases.  This would be a good week to use dry bags if you own them.  We will do everything in our power to keep you gear dry, but wet weather can be insidious!

PERSONAL FOOD
We supply and prepare large, healthy breakfasts and dinners.  Lunches are packed buffet style, with many options from sandwiches to fruit to candy!  If there is a specialty food item that you really need or enjoy, feel free to bring it and we can store it for you.  Please notify us (via Health Form) if you have dietary restrictions.

BEVERAGES
We provide an assortment of beverages; coffee, tea, soft drinks, Gatorade, juices, milk and of course potable water.  We encourage you to increase your water consumption a few days prior to the trip and during the entire trip.

Alcohol is not provided. However, you may bring your own alcohol and keep it in our coolers. Cans and box wines are preferred rather than bottles.

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By John Vonhof
Author of “Fixing your Feet: Prevention and Treatment for Athletes”

Being Proactive or Reactive
Every hiker, from the first-timer to the experienced, must make the choice to be either reactive or proactive in managing blisters. Being reactive means taping hot spots and fixing blisters when they develop. It means making fixes under less than ideal conditions, with less than adequate materials and in a manner that does not work for your particular foot problem. Being proactive, on the other hand, means discovering before a trip, what works for your feet and knowing how to treat any potential problems before they develop. This means knowing what resources are available to use and trying out blister fixes before the hike. It can also include pre-hike taping of your feet where hot spots and blisters typically develop. Being proactive means doing your homework.

It is essential to have shoes that fit properly, are broken in, and are appropriate for the terrain and weather you will encounter. Find the best socks for your feet, preferably ones that wick moisture away from the skin. Some racers like single-layer socks, others like double-layer, and still others use a two-sock combination.

Preventing hot spots and blisters requires knowledge of what is best for your feet. Some feet respond well to lubricants while others are best when powders keep them dry. Others require taping to protect hot spots and blister prone areas. There are several types of tape to use on the feet and there are several combinations of products that make the feet more resistant to blisters. All of these must be tried before a hike.

The First Line of Blister Defense
There are several blister-reducing options that should be our first line of defense. The first goes without saying - good proper fitting shoes or boots. This is more important than anything else. Secondly, do not go on a long hike with new boots that are not broken in!

Proper socks are next. Moisture-wicking socks are available from almost every sock manufacturer, and given a choice, should always be picked before an all-cotton sock. We recommend two pair of socks or double-layer socks offer an inner layer that moves against the outer layer, reducing friction to the skin. Try several different types of socks of various weights and fabrics.

Lubricants are next on the list. Most hikers grew up using a lubricant, usually the age-old standby, Vaseline. Another favorite is Bag Balm, a salve with healing properties. Newer, state-of-the-art lubricants may contain silicone, pain-relieving benzocaine, or antifriction polymers. The trick with lubricants is to reapply them frequently, being sure to clean off the old layer before another application. Remember that lubricants and grit don’t mix. The grit will quickly become an irritant, then a hot spot, and finally a blister. If your skin becomes too tender from the softening effects of the lubricant, then powders may be better for your feet.

Powders can help reduce friction by absorbing moisture. This reduces friction between the feet and the socks. Dry skin is more resistant to blister formation than skin that has been softened by moisture. Beware of powders that cake up and cause blisters. A good powder, like Zeasorb, will absorb many times its weight in moisture. Simple and readily available cornstarch also works.

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Thank you for your interest in the treks on The Colorado Trail. We would like to remind you that all of our trekking sections are relatively arduous. You need to be serious about getting in condition to hike! This letter offers some guidelines to achieve that objective.

We want you to enjoy your trek on The Colorado Trail, but in order to do that you MUST be in good physical shape. The better shape you are in, the happier your body will be and the more fun you will have. You will not be able to “get in shape on the trail”. That doesn’t work well and it’s hard on your body, spirit and hiking companions. We have had hikers arriving at camp after dark, exhausted, in pain and unhappy. This creates a dangerous situation for you, the other trekkers, and the staff.

Please plan ahead and get in good hiking condition NOW! Every section on The Colorado Trail has at least one advanced day, so you need to be prepared. Remember that most of The Colorado Trail starts at 9,000 ft. and goes UP!!! If you are coming from a lower altitude, try to come to Colorado two to three days early to become acclimated. At high altitude, your heart and lungs must work harder to get enough oxygen into your body. You tire more quickly, your body slows down, and your muscles can stiffen. This can easily ruin what was to be a good experience.

We all have busy schedules, and sometimes it is hard to fit in a workout, but it can be accomplished. Walk as much as you can on a daily basis. Find a co-worker who would like to walk with you on your lunch hour. Take an aerobics or spin class. Ride a bike. Jog. Swim. Be as active as you can! Every little bit helps. Work out at least 4 days a week for 6 weeks prior to your trek departure. Devote your weekends or days off to longer workouts. Make sure you can comfortably hike as many miles as the longest day on your CT week. Put your day hiking gear and 3 liters of water into your day pack and climb hills, exposing yourself to as much altitude as possible. Your Colorado Trail trek will be a fun, yet physically demanding adventure. Please do your part to help make your trek as safe as possible for everyone involved.

Your Action Plan For A Well-Prepared Week:

1. WATER: Drink plenty of water during all of these activities. Being hydrated will help you think clearly and alleviate sore muscles. Do not wait until you are thirsty before drinking. Take a drink of water at regular intervals. By the time you are thirsty, you could already be in trouble.
2. FOOTWARE: One of the first things to do is to break in your boots/trail shoes. If you have a pair you are planning to use, check them carefully. If you need to replace them, do it now. Hiking in a pair of fairly new boots can be painful and blister producing. You can wear them around the house, on your lunch hour walk, or at any other time. Gradually wear them for longer and longer periods. Get your boots soaking wet and then walk in them. This will help them to form to your feet. You MAY choose to bring 2 pairs of boots, to use on alternating days.
3. SPEED: Your goal is to be able to hike at a 2 to 3 miles per hour rate, carrying weight and going up and down hills. Start slowly so you do not get sore or pull muscles. Be pleasantly tired, but not exhausted. Push your limits every day and you will be surprised how quickly you expand your hiking ability.
4. DURATION: Start out hiking one hour a day and build up to 3-4 hours a day, with more hours on weekends. Most treks are 6 to 8 hours each day, so you must be prepared for longer hikes. Note: you should be working out four days a week for 6 weeks prior to your trek departure.
5. WEIGHT: Put about 10 pounds in your backpack when beginning your conditioning schedule. Gradually build the weight up to 20 lbs.
6. CONSISTENCY: Walk EVERY day. Hike EVERY weekend. Consistency and frequently builds stamina gradually so you do not injure yourself.
7. HIKE HILLS! Train on hills, stairs, or whatever is available. For Section 6 or 7, increase your pack weight to 25 lbs. Plan more extended climbs with steeper inclines.

If you would like to take a rest day during your trek week, just let us know. You are welcome to ride with the crew. It is best to not hike a day if you feel overtired, have foot problems or need a break. You do not want to become a danger to yourself or others.

Finally, enjoy your hike. Don’t feel rushed if others hike faster than you. This is not a competition. Hike at a comfortable pace, but don’t plan to take a nap on the trail, especially on a long day. We get an early start in order to avoid afternoon thunder and lightening storms. It is nice to get to camp early enough to relax, have a shower, socialize, and set up your tent before dinner.

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Welcome To The Colorado Trail Trekking Program

Mornings:
The mornings can be the most hectic part of the day. We will usually do a wake-up call around 5:30 am. The time of the wake-up call depends on the
length and difficulty of the hiking day.

At this time, you have four major challenges: eat breakfast, pack your daypack, take down your tent, and pack personal gear for us to load onto the truck. Lunch will be prepared the evening before and stored in a cooler. Please remember to grab your lunch… or you’ll have to beg for scraps from your new friends on the trail! You can avoid some of the morning chaos by doing some ‘evening prep’. Fill your water bottles, pack your daypack, have your next day’s clothes ready, and pack all unneeded items in your duffle.

A hot breakfast is served between 6:00 and 6:30. French toast, hot cereal, pancakes, scrambled eggs or omelet will be some of the offerings during the week. Also available every morning are cold cereals, fresh fruit, yogurt, bagels, cream cheese, instant oatmeal, milk, juice, coffee, teas and hot chocolate.

After breakfast, the crew will be loading up the community camp. If you haven’t already taken your tent down and packed, do it NOW! If your neighbor is running late, consider lending a helping hand. We give extra brownie points to those who help the crew tear down camp and load the trucks.

If mornings seem a bit rushed, it’s because they are! The faster the trucks are loaded and ready to move to the next camp, the faster we can start our hike. Early starts means less likelihood of being caught in late afternoon thunderstorms or arriving in camp after dark! Before the hike can begin, all hikers and crew need to sweep the camp for trash and forgotten items. We want the hike to begin between 7:00 and 7:30 am. The hiking leader for the day will assemble you and give you some final instructions and maybe words of wisdom. The hike cannot begin until everything is loaded and the trucks have their engines running. The reason for this is on one trek the hikers left camp before the trucks were ready to roll and it was discovered that a crewmember had truck keys in his pocket. Another crew member had to RUN up the trail to retrieve the keys!

Hiking:
On your hike, there will be 2 crew members on the trail with you; a ‘leader’ and a ‘sweep’. Each will carry radios to keep in contact with each other and with camp. You are encouraged to hike at the pace that is comfortable for you, but you cannot dawdle. Since we are all of different hiking abilities, we may become quite spread out during the course of the hiking day. We encourage hikers to find at least one ‘buddy’ with whom their hiking style is compatible. In general, the trail is well marked and easy to follow, but the leader will mark any uncertainties on the trail with brightly colored flagging or arrows in the dirt. If at any time you and your buddy become confused or are uncertain that you are on the correct trail, stop and wait for more of the group to catch up to you. Be responsible and aware of your route. If you need to leave the trail for any reason (call of nature, etc.), leave your pack on the trail so you are not overlooked and passed by the sweep guide.

Drink plenty of water! Drink often! Down a quart before you even leave camp in the morning! The importance of hydrating cannot be overstated!!! Do not drink from a stream without a filter or iodine tablets. Eat several snacks in between actual meals. You are burning plenty of calories. Do not wait until you are uncomfortably hungry or thirsty before eating or drinking. Take care of your body before it asks for it and you will feel a lot better.

Hopefully, your hiking shoes are well broken in. Put a blister care product on any known pressure points and stop immediately on the trail to add more if you feel any new ‘hot spots’. It’s easier to prevent blisters than it is to deal with them once they have arrived. Ask for help early before blisters become a serious problem. **See the other printouts for more information on boot and blister care.

Be liberal with sunscreen, and always carry rain gear. In other words, be prepared for any kind of weather--this is Colorado! Your daypack should contain: extra warm clothing (wool or polypropylene are better than cotton), hat, gloves, extra socks, rain pants and jacket, sunscreen, lip balm, camera, lunch, snacks, water, and blister care kit. Don’t bother to bring a cell phone as experience has shown that they do not work well in our mountains. A cap or visor and UV protective sunglasses should help shield your face. Some hikers find a walking stick or hiking poles extremely useful. Finally, enjoy your hike! Don’t feel rushed if others hike faster than you. If you would like to take a rest day, just let your leader know and you can ride with the crew.

When you get into camp, the community tent will be up, the crew will be preparing the evening meal, and there will be snacks or hot soup to refresh you. The shower tent will be up and you will be provided with 2 ½ gallons of warm water to clean up with. We provide a mechanism that pumps warm water through a hose and out of a small plastic showerhead. While you are awaiting your turn to shower, this is the time to set up your tent, relax, eat, and get to know your fellow trekkers.

Dinner/Evening Activities:
Dinner will be served about 6:00 pm. Please try to be on time so no one misses out. If there is more food left after everyone has served himself or herself, then please have seconds. We do not like to have leftovers. We want everyone to be well fed, so please let us know if you have any special needs. Most of the menus have the meat separate to accommodate those who are vegetarians or have special dietary needs.

After breakfast and dinner, the crew sets out a row of dishpans for you to wash your dishes. These dishpans contain: #1: soap, #2: soap, and #3: bleach water rinse. There will be drying racks at the end of row. When you are finished with your dishes, the crew will do their personal dishes and then clean the cooking pots and pans..

Lunch fixings will be spread out on a separate table. These will include: assorted breads, peanut butter, jelly, cookies, fruit, cheese, carrot sticks, chicken or tuna salad, summer sausage and snacks. Fix a yourself a generous lunch with plenty of snacks. Take a few candies to help with your energy level and to moisten your mouth. Remember, you are burning extra calories. If there are any additional foods you would like, let us know and we will try to accommodate you. (We do draw the line at live lobster though.) By the time the dishes are finished and lunch has been fixed, people are starting to head to their tents for a well deserved rest. If you stay up later than most, please respect others’ need for sleep.

Other Camp Details:

• There is a hand washing station available at all times. We strongly encourage its use!
• We have plenty of potable water available for drinking.

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