Embarking on the TMB hike is an exciting adventure that offers breathtaking scenery and unforgettable experiences. However, to fully enjoy this epic journey, it’s essential to train your body for the physical demands of the trail. If you don’t have hills or mountains on your doorstep that you can visit weekly, don’t worry, there are still ways to get in shape for the trail.
Because the trail is not very technical and the highest altitude you will reach on the trail is relatively low (below 3000m), the TMB is not so hard for someone who hikes regularly. The biggest challenge is that you will have to do it day after day after day. And the more you train before, the more you will be able to enjoy the hike and the less you will say that you’ll never hike again.
Tips for building up Cardio and Endurance
In the months before the trip, the best you can do is start building up your endurance and improving your cardiovascular fitness. Go for activities that elevate your heart rate, such as hiking, running, cycling, or swimming. Aim for at least three to four cardiovascular workouts per week, gradually increasing the duration and intensity over time. These activities will enhance your endurance and stamina on the trail. Start with shorter distances and gradually increase the duration and difficulty on the training. The progressive approach will allow your body to adapt to the effort and reduce the risk of overuse injury.
While cardio and endurance training are important, don’t overlook the significance of strength training. Strengthening your leg muscles, core, and upper body will help you tackle the challenging terrain and carry your backpack comfortably. Include exercises like squats, lunges, step-ups, planks, and push-ups in your training routine. Aim for two to three strength training sessions per week to build the necessary strength for the hike.
Take the stairs! Hill and Stair Training
The Tour du Mont Blanc involves significant elevation changes and steep ascents/descents. To prepare for these challenges, incorporate hill training into your regimen. Find local hills or staircases to climb repetitively, focusing on building strength and endurance in your leg muscles. And most importantly, try to take the stairs instead of the elevator everytime you can, wheteher that’s in your office, in your house or in the shopping mall.
Practice Hiking with a Loaded Backpack
During the Tour du Mont Blanc hike, you’ll be carrying a backpack with essential gear and supplies. To prepare your body for the added weight, gradually increase the load in your backpack during your training hikes. Start with a lighter weight and gradually progress to match the gear and supplies you plan to carry on the actual hike. This will help you get accustomed to hiking with the added weight and ensure your body can handle it comfortably.
It’s very important to get used to the gear you will actually use during the hike, especially your hiking boots (or shoes) and your backpack. Doing a long adventure with new equipment that is not worn in is never a good idea! Get to know your gear, know what socks go best with your boots in order to minimize blisters.
Rest and Recovery
While training is crucial, don’t underestimate the importance of rest and recovery. Your body needs time to repair and rejuvenate after intense training sessions. Incorporate rest days into your training schedule to prevent overuse injuries and allow your muscles to recover. Getting enough sleep, maintaining a balanced diet, and staying hydrated are equally important for your overall well-being and performance.
Conclusion
Preparing your body for the Tour du Mont Blanc hike is essential to ensure a safe and enjoyable experience. If you are a weekend warrior that goes hiking every week, than the TMB will probably won’t be too much of a challenge. But even in that case, the more trained you are, the less you will feel the effort along the way and the better the scenery will look!