We are less than 6 months away from our European adventure! Now is the time to begin training so we can enjoy the trip to the maximum extent possible. Training for what? We will be camping at almost 4,000 feet above sea level and taking hikes to 8,000 feet or higher. Above 5,000 feet is considered high altitude. Acute mountain sickness can begin as low as 7,000 feet. How is AMS prevented? By being in shape and by staying hydrated. From talking to folks who have been to Kandersteg, their number one piece of advice is that the trails got steeper faster than they expected; so be prepared. Some of our hikes may be day hikes while others may be overnight. In Europe, there is a system of huts which means when hiking to a hut, we must make that hut in order to get our meal. We all must be in condition for these hikes in order to complete the hike as a troop. How do you train for the mountains? Start by jogging or cycling to build your heart and lungs. These exercises mimic the leg motions youll need hiking in the mountains. Elliptical machines and stair machines are good too. If you want to be scientific, www.runnersworld.com has a great application that will develop a training plan for you. Hike with a day pack to get your body used to carrying a load. Increase your load 5 lbs every week or two. To prepare for overnight hikes, transition to your large backpack when you reach 15 lbs or so in your day pack and continue to add 5 lbs every week or two. Increase the distance you hike as well. Start with 30 minutes 3 times per week and increase to one hour three times per week. Then, continue one hour twice per week but do a long hike on the weekend adding 30 minutes per week. If you can find hills, do it. Hills are your friend. Hiking up stairs is also good training. Dont forget to train your body to downhill too. Amon Carter Stadium has stairs and ramps that are excellent for this kind of workout. It is also important to rest at least one day to let your body recover. Weve all worked too hard raising funds and planning to let poor conditioning spoil what could be the trip of a lifetime. Remember that as a scout, you promise to do your best to keep yourself physically strong. You cant be too fit or too strong. If you have any questions about training for the mountain environment, feel free to contact Mr. Duke

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