Expedition Preparation
Well done, you are thinking of joining the world of expeditions. To get that remote sense of escape that is simply not possible with a day hike.
Our stress-free and systematic approach will leave you full of confidence from learning the essential skills and knowledge for an expedition. You will go from being a day hiker and transition seamlessly into a successful expedition team member. This process starts with a call with one of our guides to ensure the expedition is right for you. That you fully understand what is involved.
Turn Wild will guide you on a journey of preparation. You will learn how to physically prepare, expedition fundamental skills, a framework to work in a team whilst tired and out of your comfort zone, how to pack, what to eat and environmental knowledge so you can assess any risk whilst in a remote location (arctic in Greenland). Your pre-expedition training will include Live Zoom seminars, a training weekend giving you valuable wild camping experience and fundamental expedition skills vital for you to be a successful team member. These skills are not only essential for your enjoyment and experience but vital for the overall resilience of the team.
The build-up to an expedition is an extremely focused, and a surprisingly enjoyable journey in itself. You train more, eat better, and sleep better as your expedition gives you clarity of focus. Here are seven basic tried and tested rules to aid the physical element of your expedition preparation.
Expedition physical preparation - Your Framework for Success
Keep to these seven rules, and you will enjoy a successful expedition:
Rule 1: Goal - Know the physical requirements of your goal.
Find out how many days and for how many hours you will hike. What is the expected elevation gain? How much weight are you expected to carry? Then, you must set relevant physical training goals to make you “fit for purpose” on the expedition. We list this in our itineraries and have a “traffic light” system to help you understand your expedition’s challenges. As a general rule, have a
Cardio goal
Strength goal
Weakest link goal (if needed and explained below)
Rule 2: Plan - Plan a training time frame.
Where are you physically now? Where do you need to be? You then need to plan accordingly. Generally, never increase a specific activity by more than 10% to avoid injury as you progress. For example, a run should not increase by more than 10% in distance or time in a week. You can then determine how many weeks/months it will safely and successfully take you to the required fitness level.
Rule 3: Add time - Increase your training plans resilience
No one plans to get sick, have an injury or have a personal / work crisis. Add extra “buffer” time to your total expedition preparation time, and “life's curve balls” will not have a negative impact on your expedition. It is never good turning up to an expedition worried you are not fit enough or overtrained as you have tried to do “too much, much too late.”
Rule 4: Weakest link - Increase your physical resilience
You may have a weak point - the niggly knee- the aching back. If you still need to do so, go to a professional. You will be less likely to get injured preparing or on the expedition.
Rule 5 Type of Cardio - No shortcuts
You will plod all day with a possible “let’s do this” bit on an ascent. So you need lots of long slow cardio and some fast cardio. The biggest mistake people make is trying to do all workouts in under an hour.
Rule 6 Recovery
You do not get fit when you exercise. You will get fit after you stop training. ! So understanding recovery with rest and sleep, not overtraining, correct nutrition, and good hydration is vital. The bigger your goal, the more important this becomes. Exercise gets you 10% towards your fitness goal, but your recovery (how you eat and sleep) will get you the other 90%.
Rule 7 Stay Motivated
Big Picture: Keep thinking of why you are training: the expedition, what is needed and the amazing experience it will be! We are all busy, but you must be consistent to get where you want.
Turn Wild interviews Peter the osteopath to find out what is missing in a lot of people's expedition training
Why getting rid of trigger points in the glutes is so important
Learn how to reactivate your glute with this exercise
Lee Irvine talks us through the correct technique for the Bulgarian split squat
Lee Irvine talks us through correct technique for the step up
Peter the osteopath talks through the pigeon hip stretch
Lower body stretch - part 1
Lower body stretch - part 2
“Ian is a fantastic trainer who I have been working with for over 10 years. He has been brilliant in helping me to achieve my goals and not just training-wise. Over the period he has trained me I have climbed over 20 significant summits and routes and without Ian’s teaching providing me with the foundations and skills needed, I don’t think I would have been successful. He combines excellent knowledge, skills, energy and passion, which together make an excellent coach.”