Training Tips The most important thing is to train on a regular basis (twice a week). There's plenty of time to prepare, so start now! I organize many Training Hikes to prepare you for this grandest of efforts. If you haven't hiked with me before, I strongly recommend that you attend some of these training hikes. This will give me a chance to assess your hiking prowess and to determine whether you will likely live to see June. ;^) The following are some recommended exercises: mostly endurance training, some strength training in legs and shoulders. Even with the best physical conditioning, you can still expect to be sore the next day/week/month after the hike. Hike Camelback / Squaw Peak (brisk pace) twice a week Or LifeCycle / StairMaster (brisk pace) 1-hr twice a week Weight machines: leg extension, calf raise, shoulder shrugs A good rule of thumb I like to use is if you can make it to the top of Camelback (Echo Canyon Trail) in 45 minutes, you'll likely survive the canyon. =^) Hiking Tips Besides training and physical conditioning, preparation and technique also determine your degree of success on this hike. What you bring, what and when you eat & drink, what you wear, how you walk, and even what you think all affect how you perform in the canyon. Here are some tips and guidelines to make this a safe and enjoyable hike. HAVE FUN: Keep up the good spirits. Sing, take pictures, harass trip leader (not too much), joke about the dry heat, try to pick up on fellow hikers, etc. Don't let the hike become a trail of misery! Buddy Up: Hiking alone is always a bad idea. Make sure you have a partner with you at all times. (Preferably someone who's done the hike before.) Be Prepared: Lack of preparation is the number one reason hikers get into trouble in the Canyon. Make sure you train well in advance and have all the essential gear (see Additional Info). Pace Yourself: Hiking the Canyon is much more strenuous than mountain hiking -- the toughest climb is at the end of the hike. So save some gusto for the last 3 miles. Drink and Eat: You really have to force yourself to drink and eat regularly on this hike (see Mantra). Make sure you have enough potassium (bananas) and salt (beef jerky) to prevent cramps, dehydration, and overhydration. Avoid Blisters: Wear thick wool hiking socks and have a layer of protection inside your socks. Some cures include stockings / hose, sock liners, and liberal application of Dr. Scholl's Moleskin (no, I'm not getting any kickbacks). Keep Cool: Use natural evaporative cooling. Dip your shirt / hat in the stream (runs along the trail from the bottom to Indian Garden) every chance you get. Pay Attention: If you twist an ankle, it's all over! We leave you for the buzzards. Step on flat ground or flat rocks. Lean forward slightly while going up, lean back slightly while going down. Elevate: When stopping to rest, elevate your feet whenever possible. This helps to alleviate fatigue in your legs. Yield to Mules: When they pass by, stand to the side. You definitely don't want to surprise them and get kicked.