Information from HPC Physio
HPC Physio are supporting this years event. Not only will they be there on the day to help with any physio need you may have they have also put together some advice and stretches to help you prior to the event. Click here to see suggested stretches.
General Training Tips
These tips have been prepared to provide an idea of the risks involved in the Upstream Challenge, and to provide information to assist in your preparation for the event, particularly the 50km option. The information is for general guidance only.
- It is definitely an advantage to train on the event course
- Wear a good pair of walking or running shoes and make absolutely sure they are well broken in before the event by wearing them on practice walks. DO NOT wear new shoes for the event or just prior!
- Many energy foods are available and it is up to individual choice and what works best. Examples are energy bars, bananas, jelly babies. Also trial different drinks, including electrolyte drinks, and different methods of carrying water (water bottles or camel packs). Training is about getting food and drink quantities and frequencies right as well as doing the miles.
- As with shoes, check out different clothes and gear for carrying fluids, and food. Don’t try anything new during the event and remember the weather could be much different on the day than the days you train! Good reason to walk when it is wet and cold or hot and humid.
- It is useful to log training sessions to retain information about distances covered, section of trail covered and total time taken. This lets you track what training works best for you and will provide arrival estimates for your support crew during the event. As you tick off the kilometres, it also gives a great sense of accomplishment.
- Don’t take big jumps in your training distances from one week to the next. It’s an easy way to cause injuries (exactly what we don’t want) so try to stick to increasing your total weekly distance covered or the distance of your long walk by no more than 12 percent.
- It’s a good idea to have a survival kit with you whenever you’re training. Always take maps and make sure you know how to use them, together with a torch and a simple compass (if training out of the suburbs). It is a good idea to take some money too – not enough for a cab ride, but enough for some food/drink or at least a few phone calls.
- Muscles that have been working hard can become stiff during long stops. More frequent shorter rest periods are more advisable during the event and training.
Just get out there and walk. Might be 10 minutes or 45 minutes, don’t overextend yourself. Get to know your shoes again if you haven’t used them in a while. Three times a week is a good start. Ideally this should last two to three weeks obviously depending on fitness levels.
Once you can do about 50 minutes no problems, move up a gear and start some longer walks. Aim for three to four walks per week with one walk longer than the rest (the weekends are good for this). If you are walking in a team, use these walks as to train together. Get to know everyone’s pace, rest periods and food and water requirements.
Try to do one walk somewhere near 35 kilometres about four weeks away from the event if possible. This will help build your mental state as well as fitness. The weeks after should be a “taper” or recovery period with less intensity and more rest. The final two weeks especially before the event should drop back to long walks of no more than one to two hours at a comfortable pace.
Keeping hydrated during the event is vital to get to the finish line and is critical to consider during your training as well as on the event day.
Sports Medicine Australia have developed a injury prevention program called Smartplay. They have kindly allowed us to display these valuable resources on our website. We highly recommend you have a look at either the Smartplay website or one of the below fact sheets. To view a fact sheet on Running, click here To view a fact sheet on Walking, click here